In order to have an effective workout, you need to be doing the right exercises for your body type. If you’re not sure what exercises are right for you, there are a few things you can look for to see if your workout isn’t right for you. First, if you’re not seeing results after a few weeks of consistent exercise, it’s probably time to switch things up. Second, if you’re consistently sore after your workouts, it’s a good sign that you’re overdoing it and need to cut back. Finally, if you’re not enjoying your workouts, it’s probably time to find a new routine.
Best time to run every day? Pros and Cons
Best time to run every day: around 5 p.m.
According to the regulation principle of the human body clock, the adaptability of the body and the mobilization of physical strength are best in the afternoon and close to the evening (about 4:00 to 6:00). At this time, most people are calm and stable in spirit, full of physical strength, and flexible in technical activities. , coordination, accuracy and adaptability are all in the best state, so running during this time period is also quite a good choice.
However, the real problem is that these two periods happen to be the time when we are busy with work and study. Although the physical function is very good, except for professional athletes, I am afraid that not many people have the conditions to do sports in these two periods.
A study published by the University of Chicago Clinical Research Center on the 20th reported that the body’s biological clock plays a more important role in the body’s response to exercise than previously thought. The results may change the way people exercise in the morning.
The research center conducted a study on the response of the body (hormone levels) to exercise in different time periods of the day in 40 men aged 30 to 40. The results found that in the two time periods of night and night, the key substances of human metabolism hormones are affected. Physical exercise responds most strongly.
“During the night or night, cortisol, which is associated with fat metabolism, and thyroid-stimulating hormone, which is associated with muscle repair, rise sharply (in blood),” said the University of Chicago researchers.
For example, blood tests performed in the morning after an hour of intense exercise on a treadmill showed hormone levels comparable to those on bed rest during the same period, the researchers said. After doing the same exercise from 7:00 pm to 2:00 am the next day, hormone levels were much higher than other time periods. This suggests that the body’s hormonal response to exercise at different time periods is controlled by the biological clock or circadian rhythm.
“It’s too early to conclude that exercising at one time period is better than another, but we were surprised that the hormonal response to exercise was time-dependent,” the researchers said. The circadian clock seems to play an important role in the response.”
Previously, experts generally believed that the morning was the best time to exercise to lose weight, but the results of this study may change this view and think that exercise in the evening is more appropriate.
Best time to run every day
Early morning, noon and evening, the best time to run, what time do you exercise? Of course, your exercise time is limited by your work and study. But if you’re free to choose, is there an optimal time to exercise? Experts say: Yes. But this time is largely up to you.
In recent years, scientists have been constantly exploring the relationship between the biological clock and exercise, in order to find a time of day when the most fat can be consumed. It was found that changes in body temperature will have the greatest impact on the quality and effectiveness of exercise. That said, when you exercise, the higher your body temperature, the better your workout will be.
Usually, the body temperature is the lowest in the 1 to 3 hours before getting up, and it will rise to the highest in the afternoon. Therefore, it is safe to say that the best time to exercise is in the afternoon. During this time, your muscles are warm, energized, your heart rate steady, and your blood pressure lower.
But scientists also warn against thinking that the rhythm of your biological clock is everything, and that the best time to exercise depends on whether you can do it on time. So schedule times that won’t interfere with normal work, and don’t always think about your body’s biological clock.
Pros: The temperature in the morning is cool and comfortable, there are few people, and it can promote the metabolism of the day. The adrenaline and endorphins produced during exercise help to awaken the vitality of the body, which can make us feel happy and strengthen the working spirit in our body!
And most people are still sleeping during this time period, and there is always an inexplicable chicken soup that comes to mind: the harder you work, the luckier you get… How terrible is a self-disciplined person…
Cons: When we wake up in the morning, our body’s functions have not yet fully awakened. When we sleep, the body temperature drops, and the muscle groups are all stiff. We must do stretching exercises! Moreover, the gastrointestinal function has not yet awakened. At this time, eating will cause a great burden on the stomach, but running on an empty stomach will affect the intensity and effect of exercise.
As the saying goes, getting up early is a foolish day. To be able to get up early, you must have a strong will, such as making money
Pros:: This time is the opposite of the early morning. The various functions of our human body are also most active at night. Even if it is a high-intensity exercise, of course it is not a problem! And you don’t have to get up early~ just take advantage of this time to release all the stress of the day!
This time period is just enough to consume the energy that was eaten in the stomach for a day. Rounding up is equal to not eating, and it has passed the mouth addiction. It is really beautiful! (Dream!) But everyone knows that it is not suitable to exercise after eating, and it is still necessary to wait for half an hour to digest before going for a run ~
Disadvantage: It’s still a matter of time. If you want to keep running at night, you have to give up some evening activities, such as parties, rest, and even overtime… It seems that time management is a skill!
The sight at night will be worse than that in the daytime. For beautiful girls like us, it is not safe to be alone at night. And the air at night is not as refreshing as in the morning… The most terrifying thing is that the night market at night is too unsafe! I was hooked if I didn’t pay attention (swallowing saliva)
1. Supplement calories and water: according to your own situation, do not eat too much before running, otherwise it will cause stomach discomfort. The moisture content also depends on the weather, just add about 800ml of water.
2. Warm up before running: Needless to say, this is mainly about mobilizing joints and stretching ligaments . Beginners can also watch detailed tutorials~ Be sure to warm up your body!
3. Stretching after running: Not only before running, but also after running, you have to spend some time to stretch, which will help relieve muscle pressure and improve overall flexibility and strength .
4. Use a foam roller after running: If you keep running for a long time, your leg muscles will often feel tight and sore . Massage your muscles with a foam roller after exercise to relax and relieve tightness and pain.
5. Get a good night’s sleep: A good night’s sleep is essential for running. Without good sleep, there will be no energy and the desired effect will not be achieved. Make sure you get 7-9 hours of sleep every night to keep you looking your best! Don’t stay up late, you will become ugly and fat!
If you’re working out hard and not seeing results, it could be that your workout isn’t actually the problem. Maybe you are doing the same workout day in and day out, or you’re not challenging yourself enough. Maybe you need to switch up your routine or add in some new exercises. The best way to find out is to talk to a personal trainer or fitness coach who can help you figure out what you need to do to see results. The best way to find out if your workout isn’t right for you is to talk to a personal trainer or fitness coach who can help you figure out what you need to do to see results.