Professional athlete gave 4 reasons to train at the same time

Sometimes we exercise only when we have time in our schedule. However, some experts insist on systematic exercise. Let’s find out what they are useful for.

regular participant of Russian and foreign trailrunning starts, Sportmaster Pro expert

Many of those who have started practicing sports face the fact that training is irregular and takes place in the morning or in the evening. Of course, the effect will still be, but not as when the exercises are on a clear schedule.

Keep you motivated

First of all, workouts should become part of the routine. And to do this, you need to do them regularly – not for nothing there is a rule about 21 days, for which the habit is fixed.

Constancy – the key to the fact that the sport will tightly enter into life. And it means that you will not have to force yourself to visit the gym and fight the desire to skip – the event will simply be another standard item in the schedule of the day.

But for this you will have to wait a couple of months – and then the need to put on a tracksuit and indulge in physical activity will not cause internal resistance. And to speed up the process, it is worth considering your schedule in advance and choosing the right hours.

Help to adjust circadian rhythms

Our whole life is subject not only to the ordinary clock, but also to the internal clock. The body over many years of evolution has learned to independently determine the time of day – sometimes so well that we wake up a second before the alarm clock. Besides helping with daily existence, the “internal alarm clock” can easily become a source of problems.

So, in the morning, stamina and motivation are lower than in the evening, when the body has had time to recover and activate. But it all depends on the type of activity: morning jogging or a visit to the pool, on the contrary, will be beneficial and help to get out of a sleepy state.

In general, if you regularly train in the morning – even doing strength exercises – in a couple of months you can adapt your body to this schedule. And the performance will be the same as if you were exercising in the evenings.

Properly fit into the daily routine

Even though a long rhythm of training is able to “readjust” the body to a convenient schedule, it is better to proceed from the physiological characteristics of the body.

It is desirable to conduct strength training in the afternoon – between 15:00 and 20:00. At this time, the body is most prepared for the increased load. But for cardio, the optimal time is in the morning, before 10:00, or in the evening, but immediately after the main exercise.

Taboo – sports after 22:00. If you don’t live a night life and your daily schedule is not out of the ordinary (in other words, work does not require activity at night or throughout the day), then in the evening the body is in the mode of transition to sleep. Appropriate hormones are produced, the nervous system calms down, and metabolism and digestion slow down. In such conditions, sports will not be beneficial, but only interfere with normal sleep.

Positive effects on nutrition

Training at the same time of day with weekly regularity helps the body to adapt and be ready for loads (the subconscious mind will automatically gather strength before the intended training), while it is important to change the diet.

Food is one of the most important drivers of the internal clock.

The brain adapts to the schedule of food intake the fastest. And since you can’t exercise on a full stomach, it’s better to keep a gap of one or two hours after eating. And after training you need to restore the body’s resources and eat something with a lot of carbohydrates. Regularity of exercise contributes to normal digestion.

If you exercise at different times, the food will not be digested as it should, and the psyche will be stressed because of the irregular schedule of meals.

Master of Sports, two-time champion of Russia in track and field athletics, Evotren fitness school expert

The body and brain love stability, predictability and certainty. Then it is very easy for them to adjust their processes to daily activities. This, among other things, creates a sense of security, because uncertainty has been a risk from the earliest stages of human development.

Therefore, the most important training principles are consistency and systematicity, which maximize results.

Other benefits of systematic training

• Accelerated habit formation for regular workouts. Less risk of dropping out or skipping classes.

• After two to three months, you’ll adapt to the time of your workout and you’ll be able to maximize your workouts, feeling energetic, strong and sturdy.

• Adjusting to a certain time helps to prepare your body for the load beforehand. That will be expressed in a surge of strength and energy 30-60 minutes before the time of training. This gives a good psychological stimulus and motivation to exercise.

• You will get more pleasure from training as a result of the systemic release of joy hormones.

• You will get more results from your workouts. Training at the same time is more effective.

• Helps to properly organize the whole day, systematize and optimize lifestyle.