What is the best time to do sports?

The time factor is also important when it comes to taking care of yourself and training.

Doing physical exercise is one of the best habits we can adopt, because it brings many benefits to our health in every way. However, it is not only the type of exercise you do and what you eat that matter; the time factor must also be taken into account. Faced with this question, some people ask themselves the question: "What is the best time to do sport?What is the best time to do sport?”.

To know what is the best time to train, we must take into account many variables, for example, the physical capacity we want to work (strength, aerobic endurance, power, etc.), biorhythms, work schedule, family....

In this article we will review these variables and propose some advantages and disadvantages of each of them according to the time of the day when we practice sport. However, deciding when is the most convenient time to exercise depends on each person and his or her daily needs and habits.

The best time to do sport, depending on the objective.

Some people prefer to do sport first thing in the morning, while others prefer at midday or in the evening. However, some studies seem to affirm that, depending on the objective that one seeks, it is better to train at a certain time.

Aerobic endurance

Research suggests that aerobic endurance, i.e. the ability to sustain effort for as long as possible at low to medium intensity, is worked the same throughout the day.

Anaerobic endurance

Anaerobic endurance, that is high intensity effort and, therefore, of short duration, it seems to be better to work it in the evening, especially after 18:00 hours. Apparently, the body temperature is ideal from that time onwards.

Muscle mass

Many men wish to increase their muscle mass, something that should be done without obsession, because vigorexia is a disorder that some individuals may present when they enter the vicious circle of obsessing about muscle building. Studies suggest that, to increase muscle mass, it is best early in the day or late at night..

Fat loss

Some experts recommend that to train for fat loss, it is best to do so in the afternoonwhen the metabolism slows down. This way, we speed up the metabolism again, which helps burn more calories.

If your goal is to burn fat, you might be interested in these articles:

• "How to lose belly: 14 tips to show off a slim figure".
• "24 fat-burning (and highly healthy) foods."

Train at a time based on our schedule or lifestyle habits.

Sometimes, the habits we have, our work our responsibilities mark what is the best time to train. In this sense, if we train in the morning, despite having to go to bed early, we will have the rest of the day to perform those activities we want. Morning training activates our body for the rest of the day.But it can also cause our energy levels to drop considerably in the mid-afternoon.

If you are going to train in the morning, you should know that it is necessary to warm up well and increase the intensity progressively. If you are going to train when you get up, try not to do it on an empty stomachand you should always be well hydrated. Eat at least one banana if you are going to train very early in the morning.

Training at midday can be a good alternative, but it is necessary to schedule it well, and not everyone can exercise before lunch. This is a good time to relieve stress and start the afternoon in a different mood.

As for the evening, it is not very advisable to exercise very late in the eveningIt is not recommended to exercise very late at night, since adrenaline increases when exercising, as well as the Heart rate, so it can be difficult to fall asleep at a decent time.

Now, these schedules are applicable for the majority of the population but those people who work at night should adapt their training schedule to their own needs. Generally, people also have family responsibilities.

What variables influence performance

Our bodies and minds can also vary throughout the day. Some people feel more active in the morning and others feel more active in the afternoon. circadian rhythms play a determining role. These may vary from person to person depending on their habits or genetics. However, other factors can also play a role. For example, hormones.

According to research, it is ideal to exercise when testosterone levels are high and, even more so, when there is a balance between this hormone and cortisol.

Testosterone increases the synthesis of proteinswhich is key to increasing muscle mass and strength. In the case of cortisol, which degrades muscle proteins, it appears in times of stress, but after physical exercise its levels drop. The amount of both hormones is higher in the morning.

If you want to know more about testosterone and cortisol, you can read our articles:

• The effects of testosterone on the male brain.
• Cortisol: the hormone that causes us stress

What are the benefits of physical exercise for our mind?

Physical exercise has proven to be very beneficial for many reasons, but it is usually related more to physical and aesthetic improvements. However, physical exercise is also key to our mental well-beingour emotional health, our attention, our memory and produces happiness and pleasure.

• If you want to know more, you can read our article: "The 10 psychological benefits of physical exercise".