What time is better to do to lose weight. What time of day to play sports better and more useful. The worst: late autumn and winter
How to go in for sports so that the results were fast, the efficiency was high, and the classes themselves were given relatively easily? Scientists propose to use the tips of biorhythms - the circadian rhythms of our body.
The human body works in accordance with its internal clock, which is “located” in the hypothalamus - a small gland in the brain. It is programmed for 24 hours of continuous work, including periods of wakefulness and sleep. Throughout the various phases, the hypothalamus, as the conductor of the orchestra, directs the work of all organs and systems, depending on the needs of the person at a certain moment.
Sports for weight loss: how often do I need to exercise?
Ready? The most important thing in sports for weight loss is that you stay on the ball in the long term. So it does not cost too much for beginners. And even the advanced should choose a healthy amount of training units that can be well integrated into everyday life. Cardiac cells are especially important in order to strengthen your basic condition. Experienced athletes are much more confident: two to three times a week, 30 to 45 minutes of perseverance, and twice a week strength training, abdominal and leg courses, or yoga. 
Sports for weight loss for beginners: 4 tips
- Training cardio and muscles can also be combined.
- Important: you should always have a rest day between two muscle workouts.
Early in the morning, it produces the hormone cortisol, which gives us the energy necessary to wake up. And in the evening - melatonin - a sleep hormone that promotes serene dreams.
Expert comment
Depending on the time of day, the body is more or less effective for physical exertion. At some point, you can have better endurance or greater physical strength, which allows you to use more fat from the reserve and, therefore, more likely to lose weight.
Cardio training is ideal for beginners: someone who is overweight or has trouble sleeping, starts with swimming or cycling. Start slowly: from 30 minutes to two days to a maximum of three days a week. As soon as you release the units, stand up. Work with a training plan. He reminds you of your workout and helps you integrate it regularly into your daily life. But there are also many other problems with which you can start your program for losing weight.
- In general: the main thing is that you move!
- So do not worry about sports.
- In the end, you need to have some fun.
- For everyone else, jogging is a good option.
What sports give the best results in the morning, and which ones should be transferred to the evening? How to exercise for weight loss without risk to health, says MedAboutMe.
The earlier you woke up, the more moderate the load should be, scientists are sure. After the alarm ringing, the body should have time to tune in to vigor and activity. Therefore, in the early morning, intensive types of activity are not recommended, giving a greater load on the heart - for example, jogging.
How do you motivate yourself to play sports?
Sport for weight loss in the gym
In the gym, you have plenty of opportunities to be active. Lose weight in the gym with cardio machines. The most effective is training on a treadmill, where you burn the most calories, about 700 per hour. Not to be underestimated, by the way, jumping with a rope, takes the fifth place in terms of energy consumption. Warm up, then lift weights - the combination of training in karydo and strength is ideal for losing weight. The advantage of "pumping": the more muscles you create, the greater your main turn.Even if you have enough strength for difficult loads, the likelihood of dizziness and malaise is high. The body spent several hours without power, and it does not have enough energy. A light snack will not save the situation!
Ideal
classes:
Practice low intensity loads. Start the morning with swimming in the pool, it will wake the body and energize you. Look for yourself in yoga or do some exercises from Pilates or . Lesson time should not exceed 45 minutes. You can limit yourself to a 20-minute call for a good start to the day.
This is why strength training is the best diet.
Thanks to the so-called effect after a burn, you burn calories a few hours after your workout. The reason: muscles need energy - an average of 110 calories per kilogram of muscle mass. 
Group weight loss test in the studio
Learning the technique - regardless of cardio or strength - you don't like it? No problem: Fitness studios usually also offer courses in which you can train your kilos. The first place in terms of energy consumption is indoor cycling.According to the research American Council on Exercise (American Council on Exercise), people who train soon after awakening tend to be more patient and practice more often than those who play sports at a different time of day.
Other studies have shown that 45 minutes of sports in the morning can help reduce appetite during breakfast.
Sport for weight loss at home
Advantage in a fitness studio: you have many ways to get around - use them and try different offers that are very fun. This is the only way to keep motivated. Headache, you come to your weekly sports. 
The advantages of a regular home workout are obvious: you save money in the gym, you can train right in the living room, you do not need to swing on the wheel and be completely flexible, as well as cool.
This is the perfect time for sports if your day starts early in the morning and ends late in the evening. Training at lunchtime is a long time the norm in foreign companies, in Russia it is rather nonsense. But tell you why it is useful.
Breakfast was a long time, which means that your body has already coped with its digestion and is ready to focus on physical activity. The amount of sugar in the blood is minimal, as is the hormone, which is produced depending on the concentration of glucose. Movement skills and coordination at this moment are optimal - scientists consider this watch the best time for weight loss and endurance training.
Regardless of whether you learn something for yourself or not, you need to try yourself. If you prefer to train in the company, allow yourself to escape from the dust of the dust under the sofa or your neighbors and, in any case, not to get motivated alone, the gym may the best choice. For everyone else: clean in sportswear, mats roll out and go!
Training with its own body weight
Nothing: you can train with your own body weight. You need more muscle because you have no support. Your workout is more efficient, you build muscle faster and burn more calories. Here you will find two effective workouts for your workout with your own body weight, which you can easily do at home.
Ideal
classes:
Choose a sport of medium intensity. , cycling, roller skating and ice skating, football and hockey, race walking, cross-country skiing and biathlon - for each time of the year there is something to do. It is not necessary to dwell on one thing, the main thing is to work on increasing endurance.
Within a few hours after a workout, your body will work on burning fat. Do not forget to please him with a portion of protein food - supplement lunch with chicken breast, milkshake or yogurt, a slice of fish.
Just four exercises, you push your body
Tight legs in just four weeks: the best exercises for home
Training with dumbbells and weights. If you enjoy exercising in your own four walls, you can think about adding your little things, such as dumbbells, rubber bands or weights. This makes your home workout even more versatile and effective.
According to scientists, this is the best watch for long and high-intensity workouts. The body works at the limit of its physical capabilities. The body temperature reaches a daily maximum, as well as muscle strength. Given that the muscles are already heated, the risk of injury is reduced. In general, there is no reason not to play sports!
All the equipment you need for your training, you can right here. Training sleeves 5 best exercises for tight weapons. Meanwhile, there is a huge selection of workouts that will help you make your living room inaccessible to practice. You would like to be more athletic, but the inner dog of the pig always ensure that you calm down on the couch. Then there are many pleasures and delicacies with which you can not do.
And over the past few years you have grown a little bit more, which you don’t like at all. You would like to lose weight, but the diet is tiring and usually brings nothing. Therefore, you leave everything equally and dream of your ideal figure. In this article, we will show you how to achieve optimal body weight without diet or other restrictions, but only with a heart rate monitor and a small amount of regular exercise.
Ideal
classes:
Plan strength training, boxing, weightlifting. You can prefer running, cycling and swimming at a good pace. Scientists note that in these hours you can play sports as long as possible. If your workout usually lasts 2-3 hours, now is the best time for her. Please note that any activity should end with 20 minutes of relaxation and stretching.
If moved correctly, remove
You may be a little disappointed now, because you were hoping for the ultimate advice on losing weight, and again you only hear that you need to do more sports. However, a more active lifestyle with a lot of exercise is the only way you can get to your ideal weight, as well as for a long time.
Weight loss is not associated with fat loss or fat burning. The only thing that really matters is the negative energy balance. This means that energy consumption must be greater than energy consumption. Or, in other words, you need to consume more calories than you take.
Consider also that after 19.00 the body begins to tire. At this time it is better to direct your strength to the development of endurance. But after 20.00 it is better not to train at all, because it can worsen the quality and duration of sleep.
For the fastest weight loss, ideally play sports twice a day. Between 6 and 9.00 in the morning and 17 and 19.00 in the evening - all 5 days a week. But the realities of modern life are such that circadian rhythms are little compatible with the daily affairs of most people. Therefore, such a training program looks more realistic: 3 days a week, alternating types of loads.
Now there are two ways to achieve this negative energy balance. Do not read the articles 😉 You move more and consume significantly more calories. But with the diet you still have not had success, because otherwise you would have done it. . We believe that the second possibility, which is much better. Regular sports not only help you lose weight, but also have a very positive effect on your cardiovascular system, and yet why should you run, for example.
When you lose weight, fat burning is important.
As soon as you decide to permanently reduce your weight during regular exercise, such as running or Nordic walking, it does not take much time, and the "experts" will tell you about the impulse of burning fat. But this is complete nonsense. As has been scientifically proven several times, there is no specific range of heartbeats or pulses, in which the reduction of fat is particularly favorable. If you exercise to reduce your weight, this is not a specific pulse area, but a corresponding physical strain that leads to an increase in energy conversion and, therefore, a negative energy balance.
The second tip for improving the quality of classes is the emphasis on regularity. Exercise at the same time and do not skip classes - otherwise it can lead to a “yo-yo” effect. Regular physical activity will soon become a habit, and your body will adjust circadian rhythms for your training schedule.
Thinkstock / Fotobank.ru
In addition, the statement that fat burning begins only after half an hour of training is a myth that has nothing to do with reality. In fact, you burn fat from the adipose tissue in the abdominal cavity, as well as dextrose from muscle stores of carbohydrates.
Slimming in a dream - the effect of a burner
If you are able to significantly increase your daily calorie intake compared to calorie intake and thereby create a negative energy balance with regular sports, the effect after a burn is also effective. The effect after burning is an increased fat metabolism, which is effective for 24 hours after exercise and supports weight loss. This effect, however, occurs only when in fact there is a permanent negative energy balance.
The best time of the year: spring and summer
I was sure that overweight is easiest to go in the summer: a lot of fresh vegetables / fruits / berries, in addition, the heat - it is hard to eat a lot. Polish physiologists from the University of Silesia Medical (Medical University of Silesia) three years watched the process of losing weight 146 obese women. Most of the extra kg left in the spring, least of all - in the winter.
How to train to lose weight?
As mentioned above, there is no particular heart rate or pulse, in which fat burning is particularly effective. Nevertheless, sports science has determined the pulse ranges in which the intensity of the stresses is high enough to achieve the training effects without overloading.
This is called aerobic exercise, which means that the body is supplied with at least as much oxygen as it consumes. And at that moment, the heart rate monitor, mentioned at the beginning, enters the monitor. Consider the following scenario. You decide to work three times a week. You already have several training sessions behind you, where you come to the limit every time. Of course, you want to lose weight and know that high calorie intake and negative energy balance are the key.
“In the spring, our body awakens along with nature,” says Rimma Moisenko, Ph.D., nutritionist, and head physician at Rimmarita Medical Center. - Accelerated metabolic processes, endorphins are actively produced - the hormones of happiness. You have a good mood, bold plans, you are confident in your abilities. ”
In addition, in the warm season in our body decreases the level of hormones that promote weight gain, such as cortisol (because of it, excess fat is readily deposited in the abdominal area). But the production of hormones that promote weight loss (serotonin and testosterone), increases.
The level of testosterone, which helps build muscle tissue and burn fat, reaches its peak in the summer months and early autumn. Least of all his blood in the winter.
The same story with serotonin - in the winter of this hormone in the blood is often not enough. This hormone is not directly related to losing weight. But with its lack of mood spoils, and we are trying to improve it with sweets: fast carbohydrates stimulate the production of this hormone.
And, of course, from May to August we are more active than in November-February (as confirmed by Danish researchers) - this also contributes to weight loss.
The worst: late autumn and winter
There is a curious American study: after analyzing the accounts in the cafeterias, nutritionists found out that during the cold season, visitors order more high-calorie food, more flour and sweets, and in the summer more vegetable salads, fruit juices, yoghurts and low-fat cheeses. It is not surprising that in winter most people have higher cholesterol levels.
Of course, you can start losing weight in December and February, but do not tune in to a quick result. After all, the main task of the body during this period is to protect against cold. “Subcutaneous fat retains heat, so the body will not give up its fat accumulations without a fight,” explains Rimma Moisenko. “Exchange processes can be slow.”
Phase of the female cycle
Best: 4th to 14th day of the cycle
During this period, an egg cell matures in the female body and estrogen, a hormone that promotes the production of endorphins and serotonin, is actively released into the blood.
“A woman feels very good. But the main thing - in her body increases the intensity of metabolism, - explains Rimma Moisenko. - Oxidative processes in adipose tissue occur more actively. During this period, the best conditions are created for holding fasting days and successful weight loss. Effect proper nutrition and sports will be very noticeable. "
Worst: from 14 days to the end of the cycle
“Ovulation begins - the process of breaking the follicle and leaving an ovum that has matured for fertilization from its cavity. At the site of the rupture of the follicle, the so-called corpus luteum is formed - it secretes the hormone progesterone. As a result, the intensity of metabolic processes decreases. The body is preparing for a possible pregnancy and does not give fat, successful weight loss is problematic. "
Consolation prize: in the last 10-14 days of the cycle, the fat burning effect of training increases. Due to the high concentration of estrogen and progesterone, the body uses fats for fuel, not carbohydrates, as on other days.
State of soul
The best: love
The process of losing weight is stressful for the body, even if you approach the business wisely and do not expect an instant effect (healthy weight loss is 0.5-1 kg per week). Any negative emotions at this time, even anxiety due to minor problems, can lead to disruption and slow down the weight loss. Therefore, a positive attitude and friendly atmosphere at home and at work is very important. The ideal option, in the opinion of Rimma Moisenko, is to fall in love: “If you are in love, then you are provided with quick weight loss.”
The worst: anger, resentment, depression
Loss of work, divorce, illness or a long quarrel with a loved one - in difficult times you should not torment yourself with additional stress and severely restrict food. It is more reasonable to wait.
But all this does not mean that in adverse periods it is necessary to abandon the process of losing weight. You just need to choose the right behavior scenario.
Scenario number 1. "I am losing weight"
Follow it if you have at least 1-2 conditions available (a season that is favorable for losing weight, a period of the menstrual cycle, mental mood).
Purpose: intensive weight loss.
Duration: no more than 2 weeks.
Daily calories: 1000-1500 kcal per day (depending on age, height, gender, weight and level of physical activity).
What to focus on: good sleep (at least 8 hours), 6-8 glasses of water per day, workout 2-4 times per week for 45-60 minutes. Keep a food diary, plan in advance what and when you will eat and do not depart from the intended one. All that I want to eat from high-calorie, sweet, fat, write in the column "I want" to fulfill these desires at the stage "I do not recover."
Scenario number 2, "I'm not recovering."
Follow it in adverse for slimming circumstances: the cold season, difficulties in the family, obstruction at work, a series of holiday feasts, etc.
Purpose: get used to the new weight achieved in the “I'm losing weight” stage and keep it.
Duration: from 3 days to 2 weeks, if needed - longer.
Daily calories: 1200-1800 kcal per day (depending on age, height, sex, weight and level of physical activity).
What to focus on: Give yourself edible gifts (column "I want" from the previous stage), you can every day, but do not overdo it with the amount of food. Eat 5 times a day in small portions. Go to physiotherapy procedures - they will help relieve stress. If possible, spend sometimes fasting days. Do not forget to drink water and exercise at least 1-2 times a week.
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