Why you should train at the same time

Why is it better to train on a schedule

Here are two good reasons to keep your workout space on your schedule and never give that time away to other tasks.

You will stop missing classes

If you have ever started to introduce new good habits, and then quit, know: many do this. For change to take hold, it must be part of the regime.

When you give yourself the choice of exercising today, tomorrow, or Monday, the decision depends on your energy level, motivation, and other things that change.

If the schedule includesK. R. Arlinghaus, C. A. Johnston. The Importance of Creating Habits and Routine / American Journal of Lifestyle Medicine the specific time for sports, you do not have to decide. On the fitness schedule - you have to go.

Lack of choice will help form a habit. According to researchP. Lally, C. H. M. van Jaarsveld. How are habits formed: Modeling habit formation in the real world / European Journal of social psychology, it takes 66 days on average.

It may take 2-3 months before you first notice that you are going to train automatically, without an internal struggle. Until the habit is formed, define a place for exercise in your schedule and stick to it.

In normal times, your performance will be higher

Scientists have noticedH. Chtourou, N. Souissi. The Effect of Training at a Specific Time of Day. A Review / Journal of Strength and Conditioning Researchthat the strength, power and strength endurance of athletes depend on the time of day. In the morning, the indicators decrease slightly, and increase in the evening.

However, if you get used to training at a certain time, these differences disappear. Several experiments at once 1. N. Souissi, A. Gauthier, B. Sesboüé. Effects of regular training at the same time of day on diurnal fluctuations in muscular performance / Journal of sports sciences
2. H. Chtourou, T. Driss, S. Souissi. The effect of strength training at the same time of the day on the diurnal fluctuations of muscular anaerobic performances / Journal of strength and conditioning research
3. M. Sedliak, T. Finni, J. Peltonen. Effect of time-of-day-specific strength training on maximum strength and EMG activity of the leg extensors in men / Journal of sports sciences confirmed that after 8-10 weeks of morning exercises, the results in tests for strength, power and jump height cease to depend on the time of day.

Always exercising at the same hours, you train the body to give all the best at this time.

How to choose a training time

If you exercise for health and a good figure, highlight for sports any convenient time and stick to your schedule. If you are interested in sporting achievements, choose the hours during which the competition will be held.

When unknown, exercise in the morning, especially if your sport is about strength and power. Early workouts will remove the performance difference so you can perform better at dawn and late afternoon.

Iya Zorina