Men want to build muscle, girls want to lose weight and tighten their figure. To achieve each of the goals, a certain type of physical activity is used: anaerobic or aerobic (power or cardio). But the effectiveness of the training process is affected not only by the right exercises, but also by the time of the classes.
Slimming processes start when there is a lack of glucose in the body. This occurs as a result of the sequential interaction of two hormones: insulin and adrenaline.
The first is responsible for the absorption of sugars and the formation of energy reserves in the form of glycogen, the second releases the accumulated reserves from the muscles when the body overcomes physical activity.
At the same time, these hormones cannot be produced. Fat burning requires maintaining low insulin production and high levels of adrenaline.
It is recommended to carry out cardio training in the morning, when a person experiences a lack of nutrients after sleep. Since the body’s energy reserves are small in the morning, they are quickly consumed, and subcutaneous fat is sent to maintain muscle function.
Morning workouts should not be long and exhausting. Enough 25-30 minutes of running at a light or medium pace. Instead of jogging, you can use cardiovascular equipment: a bicycle ergometer, orbitrek, an electronic track or walking in a Scandinavian style.
It is advisable to carry out morning aerobic exercises on an empty stomach. This will speed up the consumption of glycogen from the muscles and will contribute to weight loss.
Immediately after waking up, drink a glass of cool, clean water, do a simple exercise, and start the session.
You can’t eat after training. Take a few capsules of BCAA. After 1 hour you can have a full breakfast. Eating should be balanced to give the "starving" body the necessary trace elements to recover.
Strength training can also be carried out in the morning. But such loads are pretty heavy for most. This is due to the low level of energy reserves after a night's rest. If you want to do bodybuilding or powerlifting in the morning, have a good breakfast 1-1.5 hours before class.
Do not forget - the main part of food should be “complex” carbohydrates, which are slowly broken down and nourish the body for a long time. If you can’t eat before training, take a gainer.
After a power lesson, you need to have a snack to restore energy balance and give the muscles nutrients for growth.
Western scientists conducted research with a group of athletes involved in cardio and weight training. The results showed that anaerobic performance and aerobic endurance decrease at noon (from 12:00 to 15:00).
A similar negative effect is associated with circadian rhythms that regulate the phases of sleep and wakefulness.At noon, a decline in body activity occurs. The nutrients obtained with breakfast by this time are almost completely consumed, which causes mental and physical fatigue.
In the daytime (from 12:00 to 14:00) it is recommended to have a good lunch and rest . An ideal option would be a dream for 40-60 minutes.
It is undesirable to engage in sports at such a time. Especially if it is summer outside and the air temperature exceeds 20 ° C.
Beginning at 15:00, the body distributes the nutrients received with lunch through the tissues. We feel a surge of strength and vigor. Increased performance and mental activity.
During these hours you can deal with both power and aerobic loads.
For 1-1.5 before a day's workout, you need to make a light snack. It’s not worth eating up. By this time, the body had not yet fully used up the energy reserves received with lunch.
After a day's cardio, you must refrain from eating for 1.5-2 hours, and only after this interval you can eat. Food should be low-calorie and easily digestible, for example, cottage cheese and a glass of kefir. After strength training, the body needs nutrients. You can have a banana and a protein shake right in the locker room, and already have a full dinner at home.
American scientists from Williamsburg University conducted a study involving 100 men. During the work, the hormonal background of the athletes was measured during training at different time intervals (07: 00-09: 00, 11: 00-13: 00, 14: 00-16: 00, 18: 00-20: 00).
The results showed that evening strength training helps to increase the production of testosterone - the hormone responsible for the rapid recovery and growth of muscle fibers. At the same time, the level of cortisol, a stress hormone involved in muscle breakdown and increased fat stores, decreased. This means that the best time for training on strength and weight is the interval from 18.
00 to 20. 00.
Food before anaerobic exercise should be high-calorie, but should not be full immediately before class. It is better to eat 1.5-2 hours before the start.
After strength training, a “carbohydrate window” appears. This means that the athlete needs to take a portion of carbohydrates within 30-40 minutes to restore energy reserves. There is no need to be afraid, the calories obtained will not be deposited on the sides . Arriving home, you can eat a protein product, for example, boiled chicken breast or cottage cheese. Before going to bed, it is recommended to drink a protein shake (casein or whey).
Evening weight loss training is best done between 17:00 and 19:00. This time is characterized by high activity of the body. In addition, the sooner intense loads end, the easier it is for an athlete to fall asleep.
It is not recommended to carry out cardiac exercises 1-2 hours before bedtime.Light jogging, walking, swimming, playing sports, dancing, aerobics are great for evening fat burning training.
If possible, you need to monitor your heart rate. Preferred for weight loss is the pulse zone of 70-80% of the maximum heart rate.
Meals before evening aerobic training should be light. The task of such classes is to burn the maximum number of calories, creating their deficit in the body, starting the processes of fat burning. Therefore, you should not eat up carbohydrates before cardio training.
Eat a small portion of vegetable salad or cottage cheese 60-90 minutes before the start. At the end of the session, it is best to take BCAA or a protein shake. After 1.5-2 hours, you can eat boiled meat with fresh vegetables. For effective weight loss, you need to drink at least two liters of water during the day.
Athletes who do not have the opportunity to visit the fitness room during normal hours practice sports after 22:00. Such a regimen is not beneficial for health . This is due to the characteristics of the body and biological rhythms.
From 23:00 to 01:00, the body actively restores damaged tissues and stores energy. If at this time the person is not sleeping, the regeneration process is much slower.
During the night, secretion of melatonin is enhanced. This hormone regulates daily biorhythms and is responsible for many processes in the body, for example, slows down the aging of cells, regulates the digestive tract, stabilizes blood pressure. If the athlete is awake at night, the production of melatonin is disrupted, which sooner or later will lead to health problems. Therefore, night training should be carried out only in case of lack of time and the less often, the better.