When is the best time to exercise in the morning, noon and evening? How to make a breakthrough if your fitness results are not as good as expected?
Does exercise time affect the effect? Best physical performance in the afternoon?
Are there any differences in fitness results in the morning, afternoon, and evening? When is the best time to train? Dr. Scott (Wang Siheng) of Hengxin Rehabilitation Clinic said that there are very few studies claiming that weight training in the afternoon has a better muscle-building effect. The time when your body performs best throughout the day is approximately 2-3 hours after lunch. Some surveys have also found that world records in swimming, weightlifting and other events are all set in the evening, which may be related to the body’s physical condition in the afternoon.
Dr. Scott reminded that although the human body seems to have a tendency to have better physical fitness in the afternoon, which can improve training intensity and performance, the difference in degree may only be 2-3%. For ordinary non-professional athletes, training in the morning, middle and afternoon The difference in effectiveness is minimal. When exercising, it is still recommended to focus on time arrangement and the most feasible method. Exercise does not necessarily have to be done in the afternoon.
Fitness results not as good as expected? 2 keys to help break through bottlenecks
Does exercising at different times in the morning, afternoon, and evening have different health benefits for the body? Dr. Scott pointed out that there is no evidence that the benefits of exercise such as muscle building, fat loss, calorie burning or cardiovascular protection are different at different times. The only thing to note is to try not to do high-intensity exercise before going to bed, especially for people with sleep problems.
Dr. Scott emphasized that there is no shortcut to improving physical fitness and muscle mass through fitness and exercise. It is a path that requires years of perseverance. Just like investment and financial management, you must use the correct method and continue to invest to see results. If you only exercise diligently in the early stage, then “three days of fishing, two days of drying the net”, and the exercise is reduced from 4 days a week to 1 day a week, naturally no significant effect will be seen.
“Whether it’s fitness or sports, the most important things are two things. The first is continuation. Only continuous exercise will make progress. The second is training volume. When you reach a certain level and can no longer improve, adjusting training intensity is the key to breaking through the bottleneck. !”
To achieve fitness goals, in addition to correct concepts, Dr. Scott also suggests that everyone has their own suitable exercise programs and training methods. They need to try and experiment, and they should also consult professional coaches for assistance and guidance.
You can’t skip freehand movements when exercising and sleeping. You can practice them at home
Modern people live a fast pace and have heavy work and family burdens. They often sacrifice exercise and sleep quality for various tasks. Dr. Scott took his own condition as an example. Exercise is not only about fitness and muscle building, but it can also help maintain mental state and emotional stability in a busy life.
“There are two things that I cannot skip in my life, one is exercise and the other is sleep. I still sleep 7 to 7.5 hours a day. If you don’t have a full time to exercise, you might as well use scattered and fragmented time to get up early and exercise for 15 minutes. It can also achieve a certain effect!”
Dr. Scott said that if he had enough time, he would do aerobic exercise twice a week, for 45-60 minutes each time. Combined with heavy training 3-4 days a week, 1.5 hours each time. When you are busy, you can get up early and exercise for 15 minutes. You don’t necessarily need to go to the gym to exercise. You can practice aerobic exercise at home, such as stacking floor mats to practice aerobic step climbing. Or use kettlebells and dumbbells for weight training, combined with squats, push-ups, etc. to achieve exercise purposes.
Further reading:
Will you lose weight if you don’t eat enough to reach your basal metabolic rate? Doctors expose the “fat loss myth”: caloric deficit is the key
