Well, help is at hand, and in this article we will focus on what exactly the best time to train is….which will both easy to learn, and it is FREE!!
Whether you are a footballer who wants to work on short, sharp bursts, a rugby front row who needs to bulk up, or an aspiring Mo Farah, there are certain times of the day when it will be more beneficial to train in your chosen field.
I Want To Lose Weight – Run Late….Right?
Some people think the best time to run in order to lose weight of s to pound the streets later in the day, after all themeals…but this is not the best time.
If your goal is to shed the pounds, a pre-breakfast run, or cycle, could be the answer to lose a few inches.
Research in Belgium discovered that over a six week period, people that trained before breakfast lost more weight than those who trained after breakfast, with the latter gaining an average of 3 pounds.
The theory is that the early trainers burned more of their fat as fuel due to no intake, so reducing the stored fat content as a result.
Also, which may be held in higher importance, is that training early produced a bigger reduction in artery clogging blood fats.
So I Cannot Run In The Afternoon then…?
Yes you can….
Whilst training early is good for weight loss, the further you run, you will need more intake to assist your body. So to run a long distance, such as a triathlon or marathon distance, it is recommended to run these distances later in the day.
A study was done at Birmingham University which found that those running long distances before breakfast performed 26% less than those who ran later in the day.
The conclusion was that sport performance can be synced with the body clock, especially with speed and stamina linked to triathlons and marathons.
If I Use Weights To Train – What Time Is Best then…?
In males the testosterone level is known to drop as the day progresses which affects both strength and power.
When training with weights in the morning, just a small session helps to curb this decline, which means the cardiovascular ability in the afternoon would be greatly improved.
In 2013 Northumbria University scientists reported in the Journal of Science and Medicine in Sport that the times when men trained with weights made a difference to their overall fitness and performance in sport.
It was reported that this who did no training in the morning, but later in the evening were far more sluggish than those that did, and those who had a lie in rather than train were also worse off.
Women had a faster recovery rate, and a greatly improved nights sleep if they trained early morning, than those who trained later in the evening
Also, weightlifters who trained in the morning were proved more likely to stick to their routines.
So….get up, get at it and reap the benefits…..!!
When Can I Refuel My Body?
If you have a good run, used weights or had an intense workout at the gym for 45 minutes or more then refuelling your body an essential and important part of any recovery.
Scientific research shows that the first hour after exercise is crucial for recovery purposes to have an intake.
Eating a high carbohydrate meal, or snack, is the best option. And by adding some whey or dairy for protein, this can enhance the repairing process of damaged muscles and fibres, leaving your body better prepared for the next (morning!) workout.
If your workout is less than 45 minutes, then there is no specific need to refuel with fluids. It is always better to consume around 500ml of fluid prior to a workout so this can be absorbed before you begin, according to Professed John Brewer of St Mary’s University in Twickenham.
If the recommended 500ml is consumed within the actual workout, this can lead to too much fluid in the stomach and intestines, which will more probably lead to nausea, stomach cramps and a painful stitch….. Something I’m sure we’ve all experienced!
Beware – Stretching Can Be A Stretch Too Far..!
Who has stretched before a workout?
Who thinks this is to reduce risk of injury?
Well I can see quite a few hands up, but a research in Zagreb University has found that a pre workout static stretch actually reduces power and speed by up to 5.5%, and not necessarily lessen the risk of injury.
This was proved a higher percentage if held for 90 seconds or more. Even a static stretch of 45 seconds left those feeling more wobbly and weaker than they were before the stretch took place.
As a rule, static stretching should be done either during the cool down after exercise, or even as its own workout regine itself.
The research highlighted that it would be more effective to perform a warm up regime which included skipping…..just as boxers do!
I really hope reading the above has helped in giving more of an insight as to what will be, hopefully, a better regime for you.
Scientists have come up with evidence via research that the timing of when you train, when you stretch and when you eat, can influence how your body responds to exercise.
Everyone is different, with contrasting lifestyles, so appreciate that what is a fit for one person may not be suitable for someone else.
However I hope reading the above has helped in your quest for fitness, and helped you to understand what regime and timing needed to gain maximum benefit.
If you are in doubt, then please seek further, professional opinion.
Please leave a comment below, or if you have any questions it would be good to hear from you.
Thanks for reading and hope to see you back at my site again soon….or why not subscribe to my free newsletter?
All the best