Some are already ready for feats at first light: run a few kilometers, swim in the pool, or spend an hour on a yoga mat. Others, in the best case, wake up midday and can’t even think about sports earlier than in the evening.

It is clear that the choice of training time is directly related to the chronotype: your internal body clock not only sets the time of sleep and wakefulness but also the synthesis of hormones, and how your muscles work. It would be logical to assume that early risers should be training in the morning, and night owls – in the evening. But not everything is so simple, because it is important to keep other things in mind.



Scientists suggest choosing the time of training not only according to circadian rhythms but also to the schedule of daily body temperature fluctuations. They found that at the moment of peak performance, the metabolism accelerates, the body becomes more flexible and plastic, and the muscles become elastic and strong.

Any load (stretching, cardio, or strength) will be most effective during this period of time. Early risers and night owls, surprisingly, have something in common at that point: they are most effective closer to 6 p.m. And when the body temperature is at its lowest, it is more difficult to exercise, and the risk of getting injured or sprain is higher. Usually, this is the time frame from 4 to 7 in the morning.



The previous statement does not mean at all that morning training should be canceled. It is necessary to plan the load differently, paying special attention to warming up the muscles and ligaments. Adepts of power yoga and some martial arts prefer to practice at dawn for this reason: yes, it is more difficult to get into a tricky pose when the body is stiff after sleep, but the results will be higher than in the evening because you will have to make more effort. And it makes sense to keep that in mind.

Another option for morning activity is jogging and swimming at a leisurely pace, running on a treadmill, sports walking, or any other cardio exercise that will encourage and tone the body. In addition, fat is burned better and faster in the morning: the body will have to spend more energy to warm up the body, which means that more calories will be spent than in the evening.


Some people like to do sports during the day: there are not so many people in the gym, and it is easier to get around. And after training, you can work a few more hours. In this case, it is best to have a light lunch around noon and go to the gym closer to 2:00 p.m. The type of training may vary, but it is necessary to warm up and combine cardio with strength exercises. If there is an opportunity, it is good to visit the sauna after fitness: 10-15 minutes will be quite enough to enhance the effect of training.

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