If the gyms work 24 hours a day and you can jog at any time of the day, why not start training at night? Pros and cons of night classes.
The thought of night training most often comes to the mind of a person who does not have enough free time during the day. Many people feel more awake and active in the dark. We offer you to get acquainted with the common statements on the topic of night training, to prove or refute the truthfulness of each of them.
The later the training will take place, the better you will sleep after
It is impossible to say unequivocally, for example, strength training will not exactly give a healthy and healthy sleep. When a person works with weights, his blood pressure level rises, adrenaline, norepinephrine, testosterone, somatotropic hormone are released into the blood, also called stress hormones. With increased production, they activate the nervous system, in such conditions a healthy person can not sleep peacefully. It is for this reason that many people sleep badly after evening workouts or can not close their eyes until the morning.
As for cardio workouts, they act in a different way: they contribute to increasing oxygen levels in the blood, gently calm the nervous system. Especially useful cardio workouts before bedtime are outdoor activities, for example, jogging in the park will perfectly help to fall asleep and sleep soundly until the morning. Do not do your training very intense, at night jumps of adrenaline and norepinephrine to nothing, if you overdo it, you can achieve the same effect as strength training.
At night we become more robust
For physiological reasons, the level of endurance becomes as high as possible in the morning, this is due to the characteristics of the central nervous system.
Immediately after awakening, a person feels awake, he has not yet had time to be impregnated with everyday stress, did not have time to feel any emotions.
By the middle of the day, endurance decreases, and by the night it is minimized. Closer to the end of the day, a person wants to rest, stay at rest, so that he is surrounded by a calm environment. Such circumstances do not contribute to high endurance.
Running training can be performed in the evening, when the body has warmed up enough for the day, but has not yet had time to plunge into the rest mode. The body perceives cardio loads well in the evening, sometimes long-distance runs are performed at night, but this choice of time is not based on the degree of endurance of a person, but on organizational aspects.
Night workouts reduce blood pressure
The average normal blood pressure is 120 by 80 mm HG. art., but for many this indicator is individual. Under the influence of physical exertion, blood pressure rises. People with reduced pressure should engage in strength training, so they will increase their pressure and eliminate the state of weakness. Physical activity is no worse than coffee – a person enters the lethargic room and comes out of it cheerful and energetic.
Night workouts burn more calories
That’s not true, but people believe it. In the morning, the metabolism is much faster than in the evening, so people prone to fullness allow themselves to eat something sweet only in the morning. After evening cardio training, it is not recommended to eat anything, because during training the body spends fat deposits of muscles, and after training the muscles compensate for losses due to subcutaneous fat. If there is nothing to eat in the evening, the result will be noticeable from the morning.
In any case, you can not eat three hours before going to bed. When the body falls asleep, digestion stops working and all the food that has not had time to digest will simply be inside the digestive tract until the morning. The exception is the process of recruiting muscle mass, it allows the use of overnight protein or casein with fiber.
In the morning, cortisol levels increase and muscle growth decreases
Cortisol is really a hormone of destruction, somatotropic hormone is responsible for growth. They constantly work together, some cells are destroyed, others are restored, this is the essence of life. Cortisol can not direct its action locally to muscles or other tissues. The same myth concerns the opinion that after training it is urgent to eat something sweet, otherwise cortisol will destroy all muscles.
As for growth hormone, its maximum concentration is observed three times a day-immediately after awakening, two hours after bedtime, as well as during the reception of strength loads. After strength training, the somatotropic hormone remains at the maximum level for another 40-50 minutes.
Can I practice at night?
Morning workouts are optimal for most people, the best time is the periods from 9 to 11 hours or from 16 to 19 hours. If you want to exercise at the end of the day, make your choice in favor of cardio. Strength training has a tonic effect for the nervous system, after which it will be difficult to fall asleep. In any case, training adapts to the rhythm of a person’s life, doing sports at any time is better than not doing it at all.
Finess Head 