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Incorporating sport into everyday life is not that easy for everyone - ein 9-to-5 job, a busy schedule, social contacts and family. All of these things are justified and vie for your attention. You can find out here how you can still integrate a sports routine and when the best time of day for a workout is.
Be it because of the job or the leisure plans, the appointment calendar is often packed in our everyday life and there is not always time for everyday sports. But then this little guilty conscience creeps in again that lets us know again how good a little more exercise would do us. After all, exercise and physical activity in general are critical to our health and wellbeing.
It's all a matter of priority - whether an extensive endurance session or a HIIT training. There are so many different types and forms of training that there is something for everyone. You just have to really want to change something. Think about the goal you want to achieve with it and how it will feel when you do it!
Do you already do sport in everyday life, but still have problems from time to time to give your full power or do you have to constantly pull yourself up to do it? Then it can have something to do with the time of day of your training. Are you more of the morning person? Do you prefer to use your lunch break for your sports unit or do you need training in the evening to shake off the stress of everyday life?
Sport in everyday life: what type of sport are you?
Finding out which time of day is optimal for you to integrate sport into everyday life is a little bit body sensation required. Try out different times of the day that might work for you and, in your observation phase, write down exactly how you felt physically and mentally at the respective time of day.
Sometimes it doesn't even quarrel with the time and the busy schedule, but with the desire and Motivation. In our blog post you will find out 8 methods that will bring you back your driving force and so you can actively get started again. Our product can also give you a boost for training ENERGIZE give.
ENERGIZE
ENERGIZE is ours natural pre-workout drink with lemon flavor for more Focus, energy and physical performance. That way the booster in powder form is the perfect companion for your upcoming workout. Without a subsequent energy crash! Find out more here ENERGIZE.¹ ² ³
Many people wonder what the best time to work up a sweat for yourself and your body. So, is it better to exercise in the morning or in the evening?
Everyday exercise in the morning and its benefits
There are many advantages to doing your workout in the morning. You release endorphins and start the day on a positive note. So you don't have to worry about what you have to do after work and you can concentrate fully on your tasks. So you can go after work with a clear conscience and relaxed, cook your dinner in peace or enjoy time with your loved ones.
Studies have also found that exercising in the morning has a positive effect on you. So it was found that the physical activity of the participants on the training days was increased during the day - and more so than on the days when the study participants did not complete their training. Another benefit is a increased metabolism. This means that calories are already being burned throughout the day, i.e. while they are being consumed during the day, rather than at night when you sleep. A morning exercise routine can help you lose weight.1
Another investigation also found that Exercising on an empty stomach could burn more fat.2 Another study did however, it has been shown that exercising at 7 a.m. can support better sleep compared to an afternoon or evening sports session.3
The advantages for everyday sports in the afternoon or evening
However, there are also studies in favor of training that takes place later in the day, e.g. B. Your body temperature rises during the day. This optimizes your muscle function, muscle strength, enzyme activity and endurance for your performance.4
Your body temperature is highest between 14 p.m. and 18 p.m. If you have integrated your daily exercise session into this period, this could be the most effective time of day for your body to exercise.
Another plus point for training during the day is the reaction time. This is the fastest in the afternoon and evening.5 Depending on the type of training or method, this can be decisive. At this time of day, HIIT training or race training is more suitable. The risk of injury is reduced here, there your heart rate and blood pressure are lowest during this period are.
You have probably heard that training too late could disturb your restful sleep. One study found that some participants who lifted weights in the evening actually slept better and longer than when they did their own training in the morning.6
So you have to try out whether late training in the evening has a negative impact on your sleep.
Everyday Exercise: How to Develop an Exercise Routine
To develop an exercise routine, it is First of all, it is important that you are aware of the advantages. This is exactly what psychologist Wendy Wood deals with: Routines and how they determine people's lives. These can play an important role in stressful times with our habits and protect us from living unhealthily.
Good habits, such as integrating sport into everyday life as a fixed date and part of life, must first be developed. Just like your bad habits have anchored a place in your usual behavior. The first step is to be able to convince yourself why you are doing something and why it is good for you. After all, your motivation includes a reason why it matters to you and your life and that it drives you forward.
For this it is necessary that you set yourself a precise goal that you want to achieve. Is it your goal to lose weight, build muscle, just keep fit or get more exercise in everyday life? Be as specific as possible. If you have a general and vague goal in mind, you will quickly fail.
Depending on your goal, you then decide how often you do your training per week. So that you really develop a routine, you should plan really fixed dates here and stick to them strictly.
If we now assume that you want to do sport 3 times a week, you must of course see how it best fits into your schedule and what times you work. You may have to decide whether you can and want to get up early (!) Or whether you have found out for yourself that a routine of sport in everyday life feels good for you at this time and you can come to terms with it. If you have to torture yourself out of bed and don't feel like it at all and you have the feeling of being powerless, then an evening workout probably suits you better.
Because ultimately the aspects of personal feasibility in your life are more important than any scientific study or subjective opinion about whether you should do sport in everyday life now in the morning or in the evening. What is certain is that the longer you have a routine, the more firmly it is anchored in your life. One study found that it takes 66 days for a behavior to develop into a routine or habit.
This is how you can successfully integrate sport into everyday life
Set yourself specific goals and ask yourself these questions:
- How often do I want to exercise during the week?
- On which days can I really consistently do sports?
- Do I have more energy in the morning or evening to do sports?
- Do I enjoy sport or do I have to force myself?
Sport should of course be fun for you and not only benefit your physical health, but also your well-being. If you are forced to, you will not stick to your training program for long and give up quickly - this is how an exercise routine can develop poorly.
Set priorities and visualize your goal. Keep the many advantages in mind. Every beginning is difficult, but When you reach the first milestones and feel the positive effects, an ever greater driving force will push you forward and at some point you will no longer want to do without training yourself.
Sport in everyday life: Regeneration is part of the sport routine
When you plan, think about the important phase of recovery - regeneration. Because What you have to keep in mind with every training is that sport alone does not make you more productive. Because during training exactly the opposite happens. The muscle is damaged by the load and your performance decreases. The key lies in that Recovery and its quality, i.e. whether and how much you benefit from your training.
REFRESH
With our natural post-workout drink REFRESH and Ingredients such as amino acids, electrolytes and plant extracts, your regeneration is optimally supported, so that you a Can achieve a higher level of strength, endurance or speed.⁴
Summary
So when is the best time of day for you, you have to try and for yourself find out how you can best combine sport in everyday life with your professional and social life. It is clear that exercise is very important for your health and well-being, regardless of the time of day.
However, an exercise routine can help you carry out your training more consistently and achieve your goal faster. It is best to plan sport firmly in your everyday life. You don't have to do sport every day, if you get your body going 1-2 times a week, that's still better than not at all.
So find a time of day that works for you personally and your life and stick to it - you will quickly feel the first successes, such as improved well-being and a higher energy level.
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¹Creatine increases physical performance during high-speed strength training as part of short-term, intense physical activity. ²Vitamin B6 contributes to normal energy metabolism. ³Vitamin B12 helps reduce tiredness and fatigue. ⁴Magnesium contributes to normal energy metabolism and to the reduction of tiredness and fatigue.
[1] https://pubmed.ncbi.nlm.nih.gov/22617393/
[2] https://pubmed.ncbi.nlm.nih.gov/23340006/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270305/
[4] https://pubmed.ncbi.nlm.nih.gov/21029194/
[5] https://digitalcommons.lmu.edu/cgi/viewcontent.cgi?referer=&httpsredir=1&article=1262&context=ce
[6] https://journals.lww.com/nsca-jscr/Fulltext/2015/05000/Effects_of_Resistance_Exercise_Timing_on_Sleep.28.aspx