Not everyone can boast of being morning people, a lot of free time and the desire to do something appear only at night. In this regard, the question arises whether it is possible to train at night?
If you are not a morning person, but strive to lead a healthy lifestyle, sooner or later will you think that you can train at night or such an activity will not be beneficial? Many people combine late biorhythms with an active life, time and desire to do something they have in the late evening or even at night. Different experts express opposite opinions about night training.
Fitness specialists usually do not attach importance to the time of classes, the main thing is that it is combined with a person’s way of life. They claim that all people are different and this is normal, and training at night is better than missing them completely. But they warn that exercise less than three hours before going to bed is very likely to create difficulties in falling asleep.
With active physical exertion, the pulse and body temperature increase, a lot of adrenaline is produced, this does not contribute to the drowsy mood. In this case, workouts at the right time only improve the quality of sleep, they create a natural fatigue, after which the body needs recovery, that is, sleep.
In order to determine how training affects your sleep, you need to perform several experiments, that is, play sports at different times and observe your condition. Enter in the training diary not only complete data on activity, but also information about sleep on the day of training-the quality of sleep, the speed of falling asleep, the feeling of cheerfulness in the morning.
Some people are able to fall asleep an hour after training, they can calmly train at night without fear of the consequences.
It is important to take into account the type of training. After a cardio load, the body needs more time to return to a state of rest. Heavy and prolonged cardio training will increase the level of endorphin, a pleasure hormone, which will make it difficult to fall asleep for at least two hours after training. Strength training takes less time and brings more muscle fatigue, falling asleep after it is much easier than after cardio.
An important issue concerns meals, it is known that it is necessary to snack before and after training, but it is also known that it is undesirable to eat a lot at night. Before and after a night workout, the body should receive as many calories and nutrients as usual, but the sources should be light foods, such as yogurt with fruit or a portion of salmon with broccoli. The amount and ratio of nutrients depends on the type of training, on average it is recommended to consume carbohydrates and proteins in a 3:1 combination.
It is said that eating at night makes people fat, does it apply to a snack after a night workout? Experts in Nutrition and Dietetics agree that after exertion, the body must receive nutrients to recover. If there is a risk of excess weight, then you need to correctly calculate the ratio of nutrients, increasing the amount of protein.
If classes at a later time fully fit into your life schedule and diet, you can train at night, but not at the expense of sleep. Physical activity with a lack of sleep depletes the body, from them more harm than good. If you have a choice between training and an eight-hour sleep, you should prefer sleep.
Fitness and health 