Everyone in my peer group seems to be caught up in over-committed schedules… particularly as the days get longer and everyone starts to wake up from winter hibernation.

As a result, I often get asked: What time is the best for working out?

Answering this question generally requires 2 pieces of information; the preference of the person being trained (say, a morning or evening type person) AND what  science exists to support one time or another.

The Science

In general, many of the studies that I have read claim better performance is achieved in the afternoon… and that means around 4 o’clock in the afternoon. For example,

“Studies by Rodahl et al found that swimmers performed better in the afternoon and had a greater alertness and power at around 4:00pm each day. Likewise, both Torii et al and Hill et al found aerobic training and performance to be more effective in the afternoon than in the morning.”

Relative to strength gain from resistance training however, it seems that there are little differences found between groups lifting weights before 10:00am or those lifting after 6:00pm (however, I did read that the PM group can achieve greater lean muscle mass adaptation (good), while the AM group can be more prone to dehydration (simple remedy: drink water as soon as you awaken, and throughout your morning workout).

Client Preference

“Excuse me Boss, I’m leaving before I miss my most effective training period.”

Obviously for most of my friends and clients – and for myself – timing a workout usually comes down to when training can be scheduled in the day – certainly more so than selecting the best “scientific” time (exception: when the purpose is for competition or elite athletics)

Some folks find themselves too exhausted after a day at work to drag themselves to the gym. Others absolutely thrive at that time. While others (like me) are morning folks, and prefer to exercise in the morning, before the daily routines compounds.

2 important notes:

- AGE plays an important role here – don’t ignore the fact that as we age, it becomes more difficult to maintain full energy levels across all hours in a day.

- CIRCADIAN RHYTHM (sleep /wake cycle) is also a factor for consideration. That said, we have survived as a species through adaptation… and a shift in the rhythm is no exception, it adapts to repetition.

When Luc and I first shifted our work-out times to 6 a.m. – because of the frustration of too many missed work-outs – it was painful. Especially because it was mid-winter. But now that we have adapted, working out in the evening has become useless, unless we are really, really focused – more effective for cardio and flexibility routines than for heavy weight lifting.

So the answer to the question becomes:

The best time to train is when it’s YOUR best time to train.

Could I help you stick with a pattern that works best for you?

Contact me for a free consultation.

Doug

In keeping with the schmoozing season… which of these alcoholic drinks is your pick?

• 1 can (12 oz) Beer – 135-145 calories
• 1 can (12 oz) Light Beer – 101 calories
• 1 glass (3.5 oz) Red or White Wine – 70-75 calories
• 1 shot (1.5 oz) Gin, rum, vodka or whiskey – 97 calories
• 1 glass (6 oz) Cosmopolitan – 143 calories
• 1 glass (4.5 oz) Pina colada – 262 calories
• 1 glass (2.2 oz) Martini – 135 calories

For me (@165 pounds) the number of calories that I take IN from 1 can of beer roughly equals the number of calories I put OUT during 9 minutes of high-intensity running (Level 8 on the treadmill), or 30+ minutes of mid-intensity weight-lifting.

Try the “Calories Burned Calculator” yourself – you’ll be surprised to see all the activities listed. 

For those of you who are going to the tropics for vacation… I’d watch out for the Pina Coladas. They pack a punch in more ways than one!

Doug

MyTRAINER says…

As more peers, clients and friends latch on to the niche power of Twitter, more are discovering the quick tips and newsy fitness bits that I frequently post on the fly. Follow “myTrainer_says” from your smartphone or desktop Twitter app.

… there’s something you should know. LOL

… but I love peanut butter on rice cakes!

Hmm… maybe I ought to publish a “Labels Reading 101” course.

(LINK from post title)

Doug

“Having a trainer is immensely valuable for the times that you are together – but the true success stories come when you are able to employ the tips, techniques and discipline in the many other hours that you are on your own.”

Gain Muscle Mass while you sleep!!… Lose that belly in just 2 minutes a day!!… Eat anything you want and still lose weight!!… Skinny legs gone in seconds!!… etc… etc… etc…

What do they think we are… April fools?

… “Posture” is:

1. the POSITION from which human movement begins and ends

2. the FRAMEWORK for the body to absorb and diffuse various forces

3. the static and dynamic ORIENTATION of the musculo-skeletal system as dictated by previous habits

4. the ALIGNMENT of the body relative to gravity, centre of mass and base of support

5. the state of muscular and skeletal BALANCE with protects the structures of the body against injury or progressive deformity, whether standing, sitting, lying down, working or resting.

How does your posture feel to you??

Awareness of what defines great posture is the first step in protecting or restoring it.

Doug