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“Gahiko Fitness Communication Vol.5” The best timing for training!

“Gahiko Fitness Communication Vol.5” The best timing for training!

I’m Gahiko, a trainer at Bulky fitness, a personal gym in Singapore !

These days, it’s easy to get a lot of information online, but I hope that “Gahiko Fitness Tsushin” will be able to convey it in a simpler and easier-to-understand manner!

This time, I would like to focus on the ” best timing for training”, which I talked about last time, because the home training is now the main focus!

What is the best time to train?

Ladies and gentlemen, how is your daily training going?
In Singapore, gyms are closed, and I think that training is centered on home training.
Also, isn’t there a lot of people who have more free time because they are working from home?
I think that you are continuing training in such a situation, but are you worried about the time zone when the effect is the highest?
Now that you have a little time to spare, let’s do it at the most effective time!

However, before that, I think that there are many people who have a personal life rhythm as a major premise , and that there are many people who have decided the time to conduct training. I don’t think it’s necessary for such a person to change the time zone for training. For those who have a little more time than usual, such as working from home or working shorter hours, or when training on holidays such as Saturdays and Sundays, I hope you can keep this in mind as a piece of knowledge.

So, early morning, morning, noon, evening, night, before bed, etc., which time of the day makes training most effective?

The autonomic, sympathetic, and parasympathetic nervous systems are involved in this. Maybe a little difficult I’m sure some people are thinking about it, but I’m going to talk about it simply, so please read it!

a function of the nervous system that constantly coordinates the body’s activities

What is the autonomic nervous system?
To put it very simply, the autonomic nervous system is the movements of the body that are essential to life and cannot be controlled by oneself.
These are the circulatory system (heart, etc.), digestive system (gastrointestinal system, etc.), respiratory system (lungs, etc.), and nerves that work unconsciously 24 hours a day.
Conversely, what you can control yourself like muscles is called the cerebrospinal nervous system.

What are sympathetic nerves and parasympathetic nerves?
These two represent the relaxed state of the body, but it is extremely difficult to control them consciously.
In a nutshell, it looks like this:
The sympathetic nerve is working → in a tense state, that is, during daytime activities, the sympathetic nerve is dominant.
The parasympathetic nervous system is working → Relaxed state, which is dominant when you are in a relaxed state, such as when you are sleeping or when you are full.

Have you ever experienced sweaty hands, shallow breathing, or rapid heartbeat in situations where you were overly tense?
You can’t control this, can you?
This is because stress activates the sympathetic nervous system and the body becomes tense.

Does it matter when you’re full or when you’re hungry?
It has a lot to do with when you train. You can think that the gastrointestinal tract is directly connected to the autonomic nervous system.
When you eat, your stomach begins to move.
For example, when food enters the stomach, the large intestine reflexively moves. This is because a type of autonomic nerve called gastrocolic reflex works.
You may feel the urge to defecate after eating, and this is due to the action of the gastrocolic reflex.
It is considered to be one of the indications that the function of the gastrointestinal tract is closely related to the autonomic nervous system.

A full stomach is not suitable for training because the parasympathetic nerves are activated and you are in a relaxed state.
Also, the blood is sent to the stomach, so it becomes difficult to send enough blood to the muscles.
If you train on a full stomach, you may feel nauseous in some cases, and you may not be able to train.

On the other hand, it is hard to say that it is best when you are hungry.
Fasting = a state in which nutrients are depleted. Even if you train in such a state, there is a high possibility that you will not have enough energy and your muscles will become thin.

What do you mean?
Based on the above, the optimal timing for the autonomic nervous system, that is, the state in which the sympathetic nervous system is working, is the most suitable time for training.
In addition, it seems to be a good time to eat when you are not extremely hungry or full.

The best timing for training is exactly 〇〇! !

 

The best time to train is in the evening.

I recommend training between about 15:00 and 18:00.
This is also the case with me, but it is assumed that you are already active (work, housework, etc.) and your body is awake around 8-9 am.

The autonomic nerves are in order, the sympathetic nerves are active, and the body is often tense in the evening.
Moreover, it’s been a good amount of time since lunch, so it’s the best timing when you’re neither full nor hungry. Since it is easy to eat between meals before training , it is relatively easy to control your appetite, and it is also thought that it is easy to bring your stomach and intestines to the best timing. (It is easy to make a state that is neither full nor hungry by using snacks)

Summary of this time!

1. Know the autonomic nervous system, sympathetic nervous system, and parasympathetic nervous system, and determine the best timing (evening) !
2. Considering that the state of the stomach and the autonomic nervous system are directly connected, let’s create a state that is neither hungry nor full !

In fact, there are many other reasons why the evening is better.
My body temperature is rising. High secretion of growth hormone. Peak pulse and vital capacity. Maximize muscle strength. Etc.
Of course, this doesn’t apply to everyone, and some people say that going in the morning or early in the morning is more effective because it increases your metabolism for the day.
So, as one suggestion this time, why not try training in the evening? That’s what I was talking about.

“Gahiko Fitness Communication” will be distributed regularly, so please feel free to comment if you have any questions or problems about fitness!
We will also answer the questions that everyone has always wondered!

Bulky fitness YouTube account

In addition to home training with body weight and specific training menus for HIIT, we also deliver nutrition and meal advice!

We will also be streaming live from 8pm (Singapore time) on weekdays !
Scheduled to be delivered around 9:30 am on Saturdays and around 8:00 pm on Sundays! The timetable is updated every week on the Bulky fitness Facebook page , so please check it out!
In the live broadcast, you can interact with the trainer in real time as if you were receiving personal training, so please join us!

Bulky Fitness Youtube Channel

Have a good training life everyone!