When is the ideal time to train

 

When is the ideal time to train

When should you exercise to lose weight the fastest? And when, so that muscle growth occurs quickly? Researchers have now discovered for whom the ideal training time is and when.

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The question of the optimal training time

In addition to nutrition, exercise is one of the most important pillars of our health. Nevertheless, up to 60 per cent of the population in the EU have a sedentary lifestyle. Anyone who eats unhealthily and does not exercise enough automatically increases their risk of lifestyle diseases such as obesity, high blood pressure and type 2 diabetes.

You can find out more about the healing effects of movement, for example. B. here: Heart failure - a healthy diet and exercise help.

The biggest opponent on the way to a more active lifestyle is known as the weaker self. But once this has been overcome, the following question often arises: When is the perfect time to do some sport? Research has already dealt intensively with this topic.

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What are the advantages of training in the morning and which in the evening?

According to the Statista Research Department (4), the evening is the preferred time of day for training in the fitness centre. But when is the de facto ideal training time, opinions differ.

So a guide follows the motto: Only the early bird catches the worm. Elsewhere it can be read that sport is most effective in the evening. According to a study by the University of California and the University of Copenhagen, the answer is: neither! Because both training in the morning and exercise in the evening can offer specific advantages.

Because the researchers found that the skeletal muscles benefit more from morning exercise. It also increases the muscles' ability to metabolize sugar and fat. This could be of interest to people who are overweight and have type 2 diabetes. Sport in the evening, on the other hand, is better in terms of energy consumption and therefore more effective when you want to lose weight.

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The internal clock determines the best time to train

In addition, scientists made another interesting discovery. Because they found out that the ideal training time is closely linked to the body's internal clock

The study director Paolo Sassone-Corsi announced that the circadian rhythm has a say in everything we do. Our metabolism is determined by at least 50 per cent. For this reason, it also affects training.

A certain protein (the so-called hypoxia-induced factor (HIF-1)) is said to play a decisive role. It regulates the supply of oxygen to the body's cells by creating a balance between the need for oxygen and the supply of oxygen. It has now been demonstrated for the first time that this protein is activated in different ways during training in the morning and in the evening  futuretechexpert.

In the evening, the body produces its own doping agent

Researchers from the Institute of Science also came to the conclusion that the ideal training time is related to the internal clock. According to their study from April, performance is higher when exercising in the evening.

 

A metabolic product (ZMP) contributes to this, the values ​​of which are higher during exercise in the evening than in the morning. Curiously, it is similar in its effects to a drug called AICAR, which is used in doping.

The ideal training time depends on the individual

The ideal training time is, therefore, largely determined by the internal clock. When the training should be completed is, therefore, a very individual matter, according to the latest state of the science because the internal clock does not tick the same way in every person.

Morning people therefore ideally train in the morning, night owls better in the evening. Which of these chronotypes you belong to or whether you are somewhere between the morning freshness and the nocturnal depends on genetics. In addition, the biorhythm can change several times in life.

Ultimately, this means that everyone has to find out for themselves which time of the day is best for them in terms of training and which promises the most efficiency. As is so often the case, it is important to listen to your own body and internal clock when doing sports.

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