What time of day is the best time of day to exercise for muscle growth?

It is customary to think that exercise is best in the morning, followed by dusk, when the air is at its freshest. But due to urban air pollution, the optimal time to exercise has also changed. Studies have shown that in general, there are two peaks in air pollution every day, one before sunrise and one in the evening.

Especially in winter, under the influence of cold and high pressure in the morning and evening, there is often a phenomenon of inverse temperature increase, that is, the upper temperature is high, while the surface temperature is low, and the atmospheric convection almost stops. Therefore, harmful pollutants on the ground cannot diffuse into the upper layers of the atmosphere and stay in the lower respiratory zone. This phenomenon is particularly typical in residential areas with concentrated industrial concentrations or high-rise buildings, and on the sides of roads where cars are speeding by.

At this time, the harmful gas should be 2-3 times higher than under normal conditions. A healthy adult breathes 16-20 times a minute and inhales more than 10 cubic meters of air a day. When exercising, due to metabolic needs, the inhaled air is often 2-3 times that of the normal state.

Therefore, the choice of environment and time during exercise is particularly important. What time is the cleanest time for air? Experimental studies have shown that around 10 a.m. and 3 p.m. are the two relatively optimal periods every day.

Therefore, we remind everyone to cherish this good time. This is because exercising will not only relieve you from tension, but also allow you to breathe in high-quality fresh air. Since everyone lives and works in different ambient air quality, it is also necessary to pay attention to changes in the air pollution index when exercising outdoors.

If the air pollution index is too high for a period of time or in a certain area, you should adjust the exercise location.

If you have enough time, it is recommended to exercise from 4 to 6 p.m.; If you don't have enough time, then arrange it according to your personal schedule.

Young children can schedule their workouts in the afternoon during extracurricular activities, i.e. 4 to 5 p.m. At this time, the function of the muscles is in the best state, which helps to improve the load capacity and exercise capacity of the muscles, and can inhibit the intellectual center, excite the motor center, and achieve the purpose of active rest.

Human physical exertion or physical adaptability is best in the afternoon or near evening. At this time, people's sense of taste, vision, hearing, etc. are the most sensitive, and the whole body has the strongest ability to adjust, especially the heart rhythm and blood pressure fluctuations are small, which is the most suitable for exercise. After the muscles are overworked, the supplement of nutrients such as carbohydrates and proteins is the material basis for excessive recovery, sufficient sleep can effectively restore energy, and more importantly, the synthesis and regeneration of most energy substances are basically carried out during sleep.

<> strenuous exercise in the morning, rapid and strenuous exercise will make a series of changes in the body, affecting the mental state during the day, which is harmful to physical health, and the body's blood sugar during this period of time is at a low level, and the body will consume a lot of sugar. Exercising in the morning is more conducive to perseverance, and at the same time, it will also increase the sense of accomplishment for everyone. In addition, proper morning exercise can also help people improve the efficiency of work and study in the day more effectively, and also have a proper effect on night insomnia.

Of course, running in the morning also has shortcomings, first of all, whether you can get up, the time is relatively tight, and you must grasp the amount of running in the morning, if the amount of exercise is too large, you will not only not be energetic, but will be sluggish! Whether it's cardio training such as running, swimming, cycling, or resistance training such as gym, outdoor single parallel bars or indoor dumbbells, it is extremely suitable. There is no doubt that training at the best time will naturally lead to higher training results.

Improve your morning performance to or above the pre-training afternoon performance level, and long-term evening exercise will also improve evening performance. Athletes train at the same time for a long time, then their best athletic results of the day also occur at this time. Midday - Exercising leads to an increase in the oxygen carrying capacity of the cells and more rejuvenation for the body.

Our results clearly show that time is a key factor in amplifying benefits. Effects of exercise on metabolic pathways and whole-body energy homeostasis within skeletal muscle.

Studies have found that high-intensity exercise can be done two hours after meals; Moderate exercise should be scheduled one hour after meals; Light exercise is most reasonable to do half an hour after eating. According to this, several optimal exercise time periods can be introduced: Morning time:

Morning to 5:30-6:30 a.m. before breakfast, morning session:

2 hours after breakfast to 9:00-10:30 before lunch, afternoon session:

2 hours after lunch to 14:00-17:00 before dinner, evening:

2 hours after dinner to 19:00-21:00 before bedtime.

The best exercise for muscles is at night, because the mood will be more relaxed at this time, and the weather will be better at this time, so the body can be more relaxed when you can exercise.

Around 16 to 18 pm.

This time period is the time when the body's physical fitness and oxygen intake are at their peak, the body's hormones, enzymes and other adjustments are in the best state, and the muscles' speed, strength and endurance are also at the highest value, at this time, the muscles can be exercised to achieve the best exercise effect.

2 Why it's best to build muscle between 4 p.m. and 6 p.m.

Reduced rate of sports injuries.

In fact, the muscles of the human body are viscous, and the sticky muscles not only cannot work calmly, but also are easily injured, and the lower the temperature, the greater the viscosity of the muscles, and the more prone to muscle strain.

Atrophy begins 72 hours after one part of the exercise is stopped, so it is usually at least 3 times a week. It depends on the intensity of the workout and the recovery of the body.

Workout Days & Results:

Practicing every other day or every day should be specifically analyzed, muscles are grown in rest, but the lack of training volume will also greatly reduce the effect of practicing every other day, and the amount of training is enough to practice every day that can only affect muscle growth.

The most important thing is to look at the intensity, the intensity is based on the obvious feeling of muscle congestion and soreness after training, and the soreness lasts but only a little bit the next day, and does not affect daily life, so it is the best.

Weight: suitable for 6-12rm, just use 12-20rm, rm refers to the maximum number of times you can do it in a row. This weight is measured in every part.

2.Supplement protein and carbohydrates within half an hour, usually nutrition should be comprehensive, muscle growth requires high calories, that is, a lot of carbohydrates are needed, combined with scientific exercise, you don't have to worry about gaining weight, you don't have to practice after eating or long-term exercise intensity is not enough.