In general, there is no time of day more suitable than others to train. It all depends on various factors, such as personal habits, lifestyle, physical fitness, chosen discipline and goals you want to achieve.
However, it is undeniable that doing sports in the morning as soon as you wake up can have several advantages and lead to numerous benefits.
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Auspicious healthier food choices
According to a 2018 study, training early would lead people to prefer "more correct nutrition throughout the day."
During the specific observation, 2,680 college students were involved in a complete program of cardio exercises spread over 15 weeks and most of them, even without a specific request, naturally embraced healthier food choices than before.
Infuses more energy
Regular exercise is essential for increasing energy and reducing fatigue, also because when exercising the health of the cardiovascular system and general stamina increase. Exercising in the first light of dawn can therefore make you feel more energetic throughout. the day.
Improve concentration
Exercising regularly would improve concentration.
This mechanism would occur regardless of the time chosen, however, if concentration difficulties occur during the day, a morning workout would seem to help keep it high. According to a 2019 study published in the British Journal of Sports Medicine, which found that exercising early in the day improves attention, visual learning and decision making.
Improve your mood
Physical activity is a natural remedy for stress because during exercise the brain produces more endorphins, the neurotransmitters of well-being. Furthermore, playing sports usually distracts from negative thoughts and develops optimism and a good mood.
Helps to lose weight
Working out in the morning, compared to doing it at another time of the day, would facilitate weight loss even more incisively. Based on a 2015 study that looked at people who exercised at different times of the day, the researchers found that 24-hour fat burning was higher in those who engaged in sports activities before breakfast.
In addition, exercise generally helps regulate appetite by reducing ghrelin, the hunger hormone, and increases satiety hormones, such as YY peptide and glucagon-like peptide-1.
Encourages overall physical activity
The benefits of a morning workout don't end at that time of day. According to various theses, in fact, doing sports as the first activity of the day would induce more movement during the rest of the day.
Keeps your blood sugar under control
Physical activity is an important part of managing type 1 diabetes but it can be difficult for people with type 1 diabetes to train because doing so carries the risk of hypoglycemia or low blood glucose levels.
However, a 2015 study published in the Journal of Diabetes Science and Technology found that morning exercise would reduce this risk.
Keeps blood pressure under control
Exercising is one of the best ways to naturally control high blood pressure and, according to a small 2014 study, the morning may be the best time to do it.
After dividing 20 hypertensive adults into treadmill sessions at 7am, 1pm and 7pm, the researchers found that the most favorable blood pressure changes occurred in those who trained at 7am: 00.
Improve sleep quality
The thesis according to which regular physical activity in the morning makes you feel better during the evening rest phase also seems well established.
Furthermore, if the workout is done outdoors, the benefits increase because exposure to light early in the day can help increase melatonin levels at night.
better results, most people prefer to eat something before substantial physical exertion.
An ideal "pre-workout breakfast" should include some of these elements:
- banana and peanut butter,
- oat flour with almond milk and berries,
- Greek yogurt with apples.
After exercise, however, you need to replenish your body's carbohydrate and protein reserves. Within 15 minutes of finishing your workout, you should then have a snack.
Here are some suggestions:
- turkey sandwich with wholemeal bread and vegetables,
- smoothie with protein powder and fruit,
- Greek yogurt with berries.
It is also essential not to forget to drink plenty of water before, during and after training.
