What is the most effective schedule, depending on the type of training?

The debate about the best time to exercise usually divides those who enjoy moving at dawn and those who prefer to do it at dusk.

While some highlight the benefits of starting the day with energy, others defend the effectiveness of releasing tensions at the end of the day. But is there really an hour more effective to train?

The important thing is to stay active

Dr. Andrea Málaga, a specialist in physical medicine and rehabilitation of the Ricardo Palma Clinic, summarizes it: “Actually, the most important thing is to keep us active, have a space to exercise and be as healthy as possibleregardless of whether we do it in the morning, late or night. ”However, different experts agree that the moment of the day has an impact on how the body responds to physical effort.

The body and its natural rhythms

The human body is governed by circadian rhythms, which regulate functions such as body temperature, hormonal production and alert state.

As explained by Sergio Pérez, physical trainer and technical head of Smart Fit, these rhythms directly influence performance. In the early hours of the day, the body has high levels of cortisol and adrenaline, which facilitates fat burning, especially if you exercise on an empty stomach.

However, the lowest body temperature can limit flexibility and increase the risk of injuries.

In the afternoon or night, on the other hand, the body reaches an optimal point of temperature and oxygenation, ideal for demanding activities.

Melissa Montesinos, Deputy Manager of Health and Welfare of Pacific Health, explained that at this time cardiovascular and metabolic capacity is maximized, while optimizing the use of oxygen, protein synthesis and insulin sensitivity.

The chronotype also influences

In addition to the moment of the day, the chronotype of each person also plays a relevant role. “The individual chronotype – that is, the biological predisposition to be more active in certain hours of the day – also significantly influences performance,” said Erik Van Itrson, a cardiologist at Cleveland Clinic.

“Morning people tend to perform better, while evening benefit from training in the afternoon or night. The ideal would be to respect the chronotype to achieve more effective and sustainable training in the long term; however, with constancy, the body can adapt to new schedules if necessary,” he added.

Advantages and disadvantages of each schedule

Each schedule has advantages and disadvantages. Morning training can contribute to concentration, mood and productivity, although factors such as muscle rigidity or a bad previous rest could reduce its effectiveness. Diego Sáenz, a sports medicine specialist of San Felipe Clinic, highlights that the first hours of the day, with fewer interruptions, are conducive to establishing consistent habits.

For its part, Pérez warns that those who have heart problems must be cautious if they train on an empty stomach or without having rested properly.

At night, the body responds with greater strength and flexibility. In addition, night exercise can be an ally to relieve accumulated stress. But if you train too late and intense, night rest can be difficult.

“This is because the central nervous system is stimulated due to the increase in cortisol and internal temperature, which hinders sleep conciliation if a margin of at least one or two hours before bedtime is not respected,” said Smart Fit specialist.

What kind of exercise is better, according to the time?

As for the type of activity, the choice of schedule can also make a difference. If the objective is to lose weight, experts agree that exercising in the morning helps to better use fat reserves.

“For those who seek to gain muscle mass, strength or resistance training is more effective in the afternoon or night. At that time the body presents a higher temperature and a greater secretion of testosterone, which improves performance. In addition, at this time there is greater availability of energy, lower levels of cortisol and better hormonal conditions for hypertrophy. The ideal exercises in this case are the weightlifting of weights, the use of machines, the use of machines, the use of machine Exercises with one’s body weight, ”said Sanitas EPS’s internist.

Activities that require flexibility or relaxation, such as yoga or pilates, find better conditions in the afternoon, when the body has reached its highest range of movement. Pérez stressed that in those hours it is more likely to avoid injuries and work more efficiently.

Special considerations for medical conditions

For people with chronic diseases or in recovery processes, the schedule also matters. Carcausto recommends hypertensive patients to avoid very early training, to prevent pressure peaks.

In diabetics, fasting training could cause decompensations if not eaten enough. In rehabilitation, according to Malaga, the afternoon is ideal for the least muscle rigidity. “It is important to keep in mind that, in advanced stages of rehabilitation, When the musculature is trained, the body responds better in the afternoon or night. However, in the initial phases of pain treatment, the schedule is indistinct, ”he says.

Recommendations, according to the time of day

Milenka Duarte

El Comercio (Peru) / GDA.

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*This content was rewritten with the assistance of artificial intelligence, based on information El Comercio (GDA), and had the review of a journalist and an editor.