Exercise demands a certain degree of regularity if you have fitness goals to aim for.
But if you work or study during the day, or your life is simply too hectic to be able to plan workouts in advance, how do you know when it’s a good time to train?
It may surprise you that your physical and mental states change as the day goes on, and this can impact the quality of your workout.
Here are just some of these fluctuations:
Having a fitness coach to motivate you and keep you on track, as well as provide you with a training and nutrition plan which is tailored to your specific physiology, body composition, athletic ability and your goals can be incredibly beneficial.
Though to some, this may seem like another way for the fitness industry to make money, personal trainers are experts in their field. It takes years of training and exams to get certified and earn your personal training certification to become a personal trainer, so you can rest assured that you are in capable hands.
Your personal fitness instructor will be there to provide support and advice on all aspects of keeping physically and mentally healthy, including nutrition, functional training techniques, and how to get the most out of your training program, as well as more specific issues such as the time of day you should be exercising.
Personal training services can be found in health clubs and gyms, however, there are also many private personal training businesses that will operate within a certain area – so you’ll be spoilt for choice!
Contrary to what some might say, completing a workout on an empty stomach is a good thing since it forces our bodies to take their energy from our stored fat, and so, we have a higher chance of shedding the excess pounds and slimming down.
Training before breakfast is guaranteed to help you burn more fat during your workout, as your body has already used up its stored sugars during sleep, meaning that it has to rely on stored fat for fuel.
Greet the new day with a workout session ¦ source: Pixabay – StockSnap
When it comes to your fitness nutrition, you’ll need to find out about consuming enough healthy fats. These will help you to recover more quickly as they promote the growth of cell membranes, which strengthens the immune system and helps fight inflammation.
There are many advantages to exercising in the morning:
Training after lunch isn’t the best time to work out – our bodies need to rest, and that’s why we often feel sleepy in the early afternoon. This has been a part of our biological body clocks for thousands of years, and it’s something that can’t be changed!
However, if this time of day works best for you as an athlete, go ahead – just know that a fitness specialist may advise against it.
Although you are more likely to be affected by fatigue, you’re generally more alert than in the mornings, so it’s easier to lace up and go (as long as you haven’t eaten in the hour before your workout)!
So how should you manage your time when it comes to eating and training in the early afternoon?
Instead of a post-workout snack, have your lunch.
This is because after eating your lunchtime meal, your body takes a lot of energy to digest and process your food, which is why people often feel sleepy following their lunch.
When it comes to choosing what you’d like to eat, you should try not to eat too much or too quickly.
If you find a personal trainer, they will be able to use their fitness expertise to advise you on the best meals for recovery following a workout, and how big your portions should be.
Break up your work day with a pre-lunch workout ¦ source: Visualhunt
The type of exercise, as well as the amount of type between your meals can influence what your body needs.
As a general rule, eating foods with added sugar such as biscuits and sweets are not recommended, as these will only provide a short burst of energy.
When it comes to practicality, arranging a time to eat and work out without going hungry or putting yourself at risk of getting a stitch, can be difficult at first.
However, you can get around this problem by actively scheduling your training sessions and your meals and making them a part of your routine.
And even if you can’t fit in a full work-out, you can do some exercising at work before your lunch break to help you stay active!
There are several advantages to training and visiting the gym in the evening:
Evening exercise either alone or group fitness classes near me are an opportunity to release the tension built up during the day
Training sessions at the end of the day are perfect for strength and resistance training.
Your metabolic rate and your body temperature peak at around 4pm, meaning your muscular ability will be at 100% in the evening.
However, avoid high-intensity workouts, as they put you at risk of hypoglycaemia, which is caused by low blood sugar.
The evening is a good time to concentrate on cardio training and weights to work on your muscle strength.
If you start exercising in the late afternoon, be sure that you finish your workout before 7pm.
This is because your body’s workout temperature will affect your sleep cycle, and this may end up doing more harm than good.
Make you don’t forget to have a satisfying and nutritious dinner, too!
Night workouts are incredibly popular among athletes, with 70% of them training between 5pm and 8pm.
This is mostly down to practicality. For those who work, this slot is free to go to the gym, see their personal fitness trainer, go to group training classes, and even wind down for the day with a yoga or Pilates session.
Advantages to training at night include:
However, if you’re a night owl, you’ll need to keep an eye on the time.
Nighttime is the most popular time of day for athletes ¦ source: Pixabay – stux
Make sure your workout finishes before 9pm. This will give your body a good chance to cool down sufficiently for you to sleep – and it takes longer than you think!
If you set your weekend aside to exercise, you’ll know that it helps you relax and de-stress before the working week starts again.
However, if you work out frequently during the week, you may want to have the weekend off.
Just like you have two days off work to rest your brain, your body also needs to recover from the week.
It’s all about managing your training program by thinking about workout intensity, frequency and the type of exercise you choose.
You should always aim for short and frequent training sessions rather than 2 or 3 long workouts per week.
By training regularly during the week and taking the weekend to rest, you’ll avoid progressive fatigue and lower the risk of injury.
Despite the many recommendations and advice of fitness experts, sometimes how you spend your time is more important than exercise science, so the time you choose to exercise really is up to you.
As long as you feel that you are making good progress towards your fitness goals or becoming generally healthier, it’s shouldn’t matter too much if your performance is influenced by the time of day.
Following a fitness program will help you get to know your body better, and what time of day works for you.