Written at the beginning: The "best time to workout" discussed by the team refers to "optional, coordinated workout time", which is a time recommendation based on the body's physiological mechanisms to give the right time for training.
If you can't cooperate because of work, childcare, etc., don't argue about it.
The word "fitness" encompasses a lot of things, like tai chi or yoga, and the training time may not have much of an impact.
But for iron, muscle gain, and weight loss, choosing the right training time is crucial.
Mistake 1: Train as soon as you wake up
1. The influence of the spine
The spine is made up of intervertebral discs that absorb fluid during the night. When you wake up in the morning, the discs are filled with fluid, so you'll be slightly taller than at other times of the day.
Therefore, do not exercise immediately after waking up, you should give the body some time for the fluid to drain and allow the intervertebral disc to compress moderately, so as to prepare for exercise. Fluid-filled discs are more susceptible to injury when they rotate, bend, and bear weight.
2. Influence of the central nervous system
When we wake up in the morning, although we are energetic, our muscle tension, nervous system alertness, reaction time, and proprioception are all in a sluggish state.
In training, the nervous system dominates muscle contractions, so exercise performance will not be optimal in the case of a nervous system downturn.
3. Fasting strength training
Fasting strength training, even if subjectively you "adapt", the team is not recommended.
Whether it is a lack of glycogen in the muscles or muscle loss, it will be exacerbated by fasting.
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In addition, fasting strength training is more "harmful" than fasting aerobic and can easily cause chronic adrenal fatigue.
These, other Internet celebrities will not tell you, they will only pour you stupid chicken soup.
4. What should I do if I can only get up early to train?
If you can't eat a full meal before your morning workout, consider drinking liquid foods or foods that are easy to digest and wait 10 minutes before starting training.
In terms of training volume, control the training intensity to avoid injury.
5. Do you have to exercise on an empty stomach?
Exercising on an empty stomach is not completely impossible, but there are different situations to consider.
For example, women can exercise on an empty stomach during the follicular phase and ovulation period, which is easy to burn fat and has little burden on the body.
For men, it is even more important not to exercise blindly on an empty stomach, because excess cortisol will cause a drop in testosterone hormone.
The knowledge of these fasting exercises, the "Fasting Exercise Guide v1" (free information, not finished yet)
Unique information, single-handed creation + public lecture by the rope team!
Interested readers can take a seat in the Gasso team first, and then the course will start for loyal readers to participate as soon as possible!
Mistake 2: Train before bed
1. Nervous excitement and insomnia
Intense training activates the sympathetic nervous system, puts the body in a state of tension, increases metabolic speed, increases heart rate, glycogenolysis in the liver for energy, and inhibits the activity of the digestive system.
Training at night can lead to overexcitation of the nervous system and trigger insomnia.
After intense training, sympathetic excitation does not subside immediately and requires a transition process to be taken over by parasympathetic. The parasympathetic nervous system relaxes the body, slows down metabolism, slows down the heartbeat, and promotes the activity of the digestive system.
If the parasympathetic nerves don't have enough time to take over, it can lead to difficulty falling asleep or poor sleep quality.
Assuming regular training before bedtime, this fatigue can accumulate further and eventually lead to chronic fatigue.
Therefore, training should be finished at least 3 hours before going to bed, and the more sensitive people are, the more they should pay attention!
It is recommended that people who have exercise habits or work pressure should take a "sympathetic self-test".
What is the recommended training time?
Studies have shown that there are two best times for strength training:
1. 3-4 hours after waking up in the morning
2. 11-12 hours after waking up in the morning
During these times, your energy reserves and nerve efficiency are at their best.
For most ordinary people, this means that training late in the morning, in the afternoon, or in the evening after work (but not too late) is ideal. Leg training, such as high-intensity leg training, is not suitable for the evening because it is intense and the excitement is longer.
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