This means you can train yourself to get up early and exercise and feel great while doing so. It may take some time, however, to reset your body clock to this program if you are not used to being active early in the morning. Sports scientists say that exercise performance is closely related to body temperature, which peaks for most people in the early evening.
Further, the optimum time for exercise for you is not just determined by your body clock, but by the type of exercise, your age and health, environmental conditions such as light and heat, and social activities like meals and work patterns. Researchers looked at the performance of soccer players for skills such as grip strength, reaction times, flexibility, juggling and dribbling tasks, and the wall-volley test.
None of the tests were superior at 8 a. The researchers concluded that soccer players "perform at an optimum between 4 p. This may be because as people age, they tend to rise earlier, which would tend to reset the body clock. Jet lag and menstruation may also affect your body clock, and researchers of circadian rhythms and exercise nominate certain times of the day when special care may be necessary including:.
These risks are probably not as great for fit, athletic people, but they may be worth noting if you are undertaking a rehabilitation program or just starting out with exercise. Weight training in the evening may be superior for building muscle , according to research on the hormones cortisol and testosterone in weight trainers. Cortisol is a hormone that, among other functions, helps regulate blood sugar by breaking down muscle tissue when necessary.
As it turns out, cortisol is usually highest in the early morning and lowest in the evening. Testosterone is also highest in the morning. This research showed that the ratio of testosterone to cortisol was highest in the evening because cortisol, the muscle breaking hormone, dropped more over the day than testosterone did, providing a more anabolic, muscle-building state in the evening. Another important consideration in choosing a training time is the normal time of your competition if you train for a competitive sport.
If your competitive activity takes place in the morning, then you should train at that time often, and at the appropriate intensity, in order to get your body used to that activity at that hour of the day. The morning often suits running, walking, and cardio exercise, rather than heavy weight lifting.
Make sure you warm up before doing anything strenuous, especially in the morning. Take it easy on your back for a few hours after rising. Don't hop out of bed and try for a deadlift personal best. Weight training in the morning on an empty stomach is not a good idea because blood glucose can be low.
Though people with diabetes can sometimes have high blood sugar in the morning. Team sports and weight training may benefit from afternoon or evening workouts.
However, this may not apply to everyone. Early evening gym sessions are popular with weight trainers. Training too late in the evening may not be ideal for nutritional recovery and sleep patterns.
Some trainers find that doing cardio in the morning and weight training in the evening works well for them. Ultimately, you should exercise at whatever time you feel most comfortable with and can manage while also considering all personal factors. With an early morning workout, you are able to maintain optimum energy levels for longer. If you love to train or if you need to work out more than once because of your job or love for sports etc. After doing a morning weight lifting workout, the time you used to work out normally during the day can serve as a second workout session for you.
According to studies, multiple workouts in a day can help build muscle and lose fast faster. Working out with weights, early in the morning, decrease the chance of missing a session. One reason behind this is the fact that there are hardly any distractions or emergencies that you have to face so early. The fewer workout sessions you skip, the faster you can build muscles and lose fat.
Lifting weights in the morning does help you in sleeping faster and better. Studies suggest that morning workouts are more effective for improving sleep. You will also feel more refreshed once you wake up. Essential hormones that help to build muscle mass , such as testosterone, are more elevated in the morning. Lifting weights in the morning boosts your metabolism because of which you burn more calories throughout the day.
Early morning workouts release endorphins which are hormones that make you feel good and prevent depression. Maharaja Padmanabh Singh of Jaipur is bringing back the moustache trend.
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