22 Nov Best time for strength training
Science has determined the best time to train strength.
If you are training strength and you do not know what time of day to choose for your training, this article will interest you.
Have you ever wondered if science is interested in what is the ideal time of day to train? Well yes, science has discovered that there is indeed a better time of day to train strength.
Although there is much debate about it, this is what science says and what we are going to tell you today.
Strength training is the best method to gain muscle and burn fat in gym routines and while not everyone has the freedom to choose what time to train, much if they are interested in knowing what time would be best.
Best time to strength train according to science
According to science, the best time to train strength is between 5 and 6 in the afternoon.
Training strength in these hours of the afternoon can imply for a person who has an average routine a greater performance.
This is due to circadian rhythms, our biological clock that regulates the physical and chemical mental changes that occur in the body, changes such as alterations in the physiological system, metabolism, hormones, thermoregulation, and absorption of food.
In addition, there is scientific evidence that testosterone peaks are beaten in the late afternoon, which makes that time the best time to perform strength training.
As we have mentioned before, testosterone improves protein synthesis and thus helps in the construction of new muscles.
The worst time to train strength
Contrary to what we have heard on several occasions, the worst time to train strength is the first thing in the morning, when blood flow is lower, as well as body temperature. So strength training in the morning is likely to be more difficult than late afternoon, and the risk of injury is multiplied.
To reduce the risk of injury by training in the morning, it is recommended that you wait 30 minutes before starting to train and do a good warm-up.
The worst exercise performance has also been shown to occur between 6 a.m. and 10 a.m.
If you have doubts about the difference between hypertrophy and strength training you can watch this video
What is the best time to do other types of training?
Although scientists have come to this conclusion, this does not happen in the same way in all people.
Actually depending on your routine with your work, you eat the type of training you do, the end of the afternoon may not exactly be the best time to train.
Testosterone and cortisol levels are high at the beginning of the day according to classical research contributions. Two other periods when testosterone and cortisol are highest is before 12:00 noon or in the mid-afternoon around 6:00 p.m.
It is recommended that you do not worry about trying to reach a certain time in which your testosterone production is highest.
Focus on the tension, metabolic stress, and muscle damage that occurs during exercise. There is the key that enhances the development of muscles.
Also, keep in mind that the hormonal pulse is more stable in older people and therefore the theory of testosterone spikes is only applicable to young athletes.
To compensate for not being able to train between 11 a.m. and 6 p.m., it is recommended that you focus on performing a better warm-up and that you exercise caution in movements with the spine.
Now that you know the best time of the day to train strength, all you need to do is put these tips into practice and feel the benefits yourself!