Training

When Is The Best Time To Train And Why?

 

By UK Personal Trainer

Jamie Bantleman

 
In an ideal world, training in the morning could be suggested to be the best time of day to workout. This is due to the fact that it allows for your body to spend the rest of the day recovering and replenishing what was lost in the workout.

It would also ensure there are not high spikes in cortisol (stress hormone, that creates muscular atrophy) throughout the day.

However, timings on when to train are highly dependent on many different factors such as:

Circadian rhythm
Lifestyle
Job
Nutrition


Circadian rhythm

 
Firstly, your circadian rhythm is your sleeping pattern. If like many, you are a ‘shift worker’ and you are working late nights. Training in the morning is impossible due to the total lack of sleep.

best time to train

In the initial few weeks of training, clients of mine will report back to me on how they sleep in sessions. If their sleep is poor i’ll always adapt training.

Your standard military trainer will fall short with a client if that particular person is tired, stressed and weak. That person will eventually fatigue and results will be poor.

People in this position should aim to train as and when they feel physically and mentally capable to do so. Others, may have medical conditions such as diabetes where their blood sugars may drop very low; therefore upon waking I would recommend for these people to consider having a meal, or maybe even two to ensure blood sugars are much more stable before heading into a workout.


Lifestyle

 
Some people have much less complicated problems with training early. They may find that their lifestyle simply does not allow them to train upon waking, as their job, their family and other things may take priority.

We must live in the real world when planning training programmes and understand it might not always be number one priority to train at the perfect time for an individual.

So…when is the best time to train? Lifestyle dependent, I would continue with the motion that training first thing in the morning or when ever you wake up is the best time.

In doing this, I have found little difference in those who are in a ‘semi-fasted’ state or a  fully nourished state in terms of fat loss over a long period of time. I believe it is highly dependent on the individual and how they feel when training in either state.

Personally, a semi-fasted state is my choice of fuel when training in the morning, I would take 2g L-Carnitine, 5g BCAA 4:1:1 and an espresso for a hit of caffeine.


Example AM Training?

 
Although not restrictive, personally, for myself and clients – we’d opt for a high intensity training session in the body utilising fuel effectively early morning and while cortisol is naturally elevated in the body.

barbell complex workout

An example of an early morning high intensity session is as follows:

Barbell Complex #1

DO NOT DROP THE BAR UNTIL A3 IS FINISHED

Order Exercise Sets/Reps Tempo
A1. Barbell Squat 5×10-12 3110
A2. Barbell Bent Over Row 5×10-12 3110
A3. Barbell Deadlift 5×10-12 3110

A4. Choice of:

Exercise Sets/Reps
Cross Trainer 5 x 30s Sprints
Treadmill Sprints 5 x 20s Sprints
Spin/Watt Bike 5 x 60s Sprints

OR

Barbell Complex #2

DO NOT DROP THE BAR UNTIL A3 IS FINISHED

Order Exercise Sets/Reps Tempo
A1. Barbell Push Press 5 x 10-12 3110
A2. Barbell Lunges 5 x 10-12 3110
A3. Barbell Clean and Press 5 x1 0-12 3110
Exercise Sets/Reps
Cross Trainer 5 x 30s Sprints
Treadmill Sprints 5 x 20s Sprints
Spin/Watt Bike 5 x 60s Sprints

Facebook: Jamie Bantleman – Body Transformation Specialist for tips of training, supplements and nutrition.

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MR PROTEIN

MR PROTEIN

Writer and expert


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