Scientific editor Chrissy Kendall talks about whether there is an optimal time of the day for training on weight gain and strength indicators?
Author: Krissy Kendall, Candidate of Science, Certified Sports Nutrition Specialist
Question: What time of the day is best for training?
It's simple: at any time, if you train systematically! Training only works if you are on a regular basis. If you can train only in 6 in the morning, I will insist that for you this is the best option.
But let's imagine a scenario in which you have the opportunity to completely remove other concerns from the schedule – there is no work, no school, no family responsibilities, and you can train at any time of the day. Is it possible to call such a scenario ideal, will it change my answer? Yes, he will.
Daily fluctuations of peak force
It is proved that the maximum strength and working capacity can vary throughout the day. The fall of indicators occurs in the early morning, and peak values - in the second half of the day. Performance fluctuations are most typical for high-intensity short-term loads – weightlifting, sprinting, high-intensity interval training. They are not so noticeable during the less intense submaximal activity, for example, in monotonous mid-turn exercises.
I confess, I used to think of people who go to a crowded gym after work, a little crazy, but now I think that in some ways they are right. It turned out that training in the evening hours allows you to get a number of physiological benefits.
One of the possible explanations for the fluctuation of strength indicators during the day is associated with a change in body temperature, which usually rises after lunch. Raising body temperature can have the effect of passive warm-up by accelerating metabolic processes, improving the elasticity of ligaments and tendons, increasing the speed of carrying out cellular action potentials (i.e., the rate at which the impulse is transferred from the nerves to the muscle tissue).
Change in body temperature throughout the day can partially, but not completely, explain the temporal fluctuations in muscle strength and peak power. There is information that in the morning the body is more difficult to recruit muscular fibers. A number of studies have shown that the indices of muscular activity in electromyography (EMG) are lower in the morning hours. At work with a low intensity, this can not be affected in any way, but try to set a personal record in the strength exercise, when only 75% of muscle fibers are at your disposal!
And, of course, we will not forget about the change in the hormonal background during the day. The peak secretion of testosterone and cortisol occurs in the morning, and in the evening and at night, their concentration in the blood decreases. The morning peak of cortisol reduces the productivity of early workouts, as it can enhance the destruction of muscle tissue. On the other hand, the simultaneous rise of testosterone in the morning hours can be a good counterbalance to the harmful effects of cortisol.
Strength training in the evenings lowers the level of cortisol, slowing catabolism and strengthening anabolic changes, and this helps to optimize the process of hypertrophic adaptation caused by weight-lifting exercises.
Although all the early birds (and I among them) may seem that they limit their potential, training, while the whole world continues to look for dreams, some tricks will help to improve chances. If it works, practice in a warm room. This will help raise body temperature to almost the same numbers as if you were training in the afternoon.
If you are not a fan of training in the heat, just stretch the workout for an additional 5-10 minutes to increase the elasticity and mobility of muscles and tendons. Reflect the aggression of cortisol will help a portion of fruit in front of the gym and recharge the cocktail BCAA during training. These techniques will minimize the breakdown of muscle protein.
Protecting and restoring the muscles after exhausting workouts!
In extreme cases, just stick to a stable schedule of workouts. Systematic training at the same time can minimize the daily rhythms of changes in performance. In other words, if you are constantly training in the morning, you have every chance to pull the initially low morning working capacity up to the same – and even higher – indicators that are characteristic for the evening hours.
And the most important factor – promise yourself to go to the gym on a regular basis, and keep your promise!
Alexei, why not ochem, you did not hear what you wanted. The author wrote that there are no significant freeloaders, the main thing is to train. Thank you for the article, not something superfluous without the desire to guess the readers, the unnecessary Baltavna.
I thought, at least they would write that training in the morning accelerates metabolism for the whole day, raises the mood, self-esteem, and besides there is much less chance to skip training if you started the day with it.
From the whole article, there is only one conclusion: it is better to train than not to train. So that's what we already knew. About nothing.