When the train is better? The general answer - when it suits you. This research shows that the ideal time for physical exercise - it's the end of the day and early evening, from 16 to 19 hours. Most of us reaches a maximum level of hormones to about 18 hours. Other bodily functions, associated with physical activity, also appear most active at this time.
However, choosing the optimal time for training,you should be more focus on their abilities than on the results of this study. In addition, you can change your workouts depending on your employment. The following is a summary of the training during the day.
This is a good time if you are easy to get up earlyin the morning and you feel energetic. In addition, physical exercises. morning exercises increase energy levels and stimulate metabolism for several hours after a workout. Concentration required for employment, helps to enter the operating mode and gather in front of a busy day.
If you have decided to train in the morning, remember that your muscles are enslaved, when you get up from the bed, so you need to pay special attention to the warm-up and stretching.
If the schedule allows, you canto train at lunchtime. Training at this time makes it possible to relieve stress and improve psychological state during the day, and you do not need another liter of surrogate coffee to achieve the same effect.
Day and night
If you do not like to strain in the morning, itthe best time to exercise. Since the end of the day and early evening, the body, as mentioned above, is at the peak of physical activity, you may find that you manage to train intensively in the period from 16 to 19 hours.
In addition, by the end of the day is better warmed up the muscles and become freer. An additional advantage: time exercise helps to get rid of daily stress.
However, after the workout is too late to be difficult to sleep (though - the way there), so you need to plan training so that they ended in 1-2 hours before "lights out."
The frequency of training depends on your level of physical attack. training. Better to realistically assess their capabilities and gradually increase the load. Initially optimally deal with 2 times a week, gradually increasing the number of workouts to 5 per week.
When you should not exercise
* Immediately after a meal;
* After drinking alcohol;
* When you feel unwell or become ill;
* After an injury or problems with the spine (only after consultation with your doctor).
* If you overtrain (better to let your muscles rest);
Self-control when engaging
An important determinant of the effectiveness ofemployment, is the intensity of physical activity, which in turn is determined by the frequency of the pulse. Permissible load rate can be determined independently.
It's enough to find on the wrist pointwhich reflects the heartbeat, and for 10 seconds to count the number of beats, and then multiply the result by 6. This will be the unknown quantity pulse.
For an optimum load on the heart (in which,By the way, there is an effective burning "Pyrozhkov strata") should focus on the following value pulse: 190 should subtract your age. Around this border should vary your heart rate in training during exercise. Based on these data, you can make adjustments to the content of the sessions or get customized recommendations to increase or decrease the load. Later you will surely and completely forget about the problems with the heart, but the first such monitoring is necessary (and - as often as possible).
The appearance of fatigue, which is expressed in the reluctance to carry out the usual work and sleep disorders, is the signal for a review of the scope and intensity of exercise.
Another simple recommendation applies to the assessment of how well your body recovers after training is completed.
In the morning, waking up, measure in the supine positionheart rate (average, it should be about 60-70 beats per minute). Then comes slowly to sit down and re-measure the pulse. Then we must get up and quietly for the last time to determine the value of the pulse.
Each subsequent measured value should not differ from the previous one by more than na10-12 uda
moat. If this condition is met - you are recovering normally. Otherwise, you should think about a temporary lowering of loads.