What time do you train?

By Dr. Davide Marciano

We often ask ourselves: "What time do you have to train to get the maximum benefits?"

First we need to talk briefly about chronobiology which has shown that all human functions (production of hormones, changes in temperature, mood etc ...) have a rhythmic pattern.

These rhythms take different names, but those that interest us most in sports are CIRCADIANI OR DAILY that last an average of 24 hours.

Let's analyze the circadian rhythms of the most important hormones that influence training:

GH has three significant peaks during the day:

the two highest occur in the first and fourth hours after falling asleep.

The third, less influential, develops in the early morning.

Testosterone has two peaks:

one between 06.00 and 07.00.

The second around 5.30pm

Cortisol has its peak between 07.00 and 08.00 in the morning.

So, to the question "What time do you have to train to get the maximum benefits?" we can answer:

If you want to lose weight, a morning aerobic session will take advantage of the GH peak and maximum cortisol levels, as it has been shown that the two hormones mentioned above have a lipolytic (slimming) effect.

Furthermore, studies have shown that if aerobic activity is done on an empty stomach, the GH peak will be even more powerful due to the hypoglycemia that will elevate it. In fact, it is assumed that the last meal was made the previous evening, so fasting at night will drastically reduce glycogen stocks (the form below which man stores carbohydrates), thus the energy lost during aerobic activity will be directly at the expense of the Fats.

If, on the other hand, you need to increase muscle volume, the training should be done in the early afternoon as you will be supported by the testosterone peak (hormone responsible for muscle growth).

Moreover, in the late afternoon, we can take advantage of the peak of adrenaline (a hormone that increases energy and charge during training).

It is obvious that training at these times will give maximum benefits, but if you can't respect them, don't worry. Better to train overtime than not to do it right.

See also: Cronodieta