20 18-02-05 14:50 source: warm and loving home.
As we all know, the indexes of the human body are not stable, and the values of the human body are not the same at different times. People's body temperature, blood pressure, testosterone, etc. are constantly changing throughout the day, which determines the muscle strength and hormone level, and there will be obvious differences within one day.
Considering many factors. We think it is most appropriate to do fitness around 4-6 pm.
The reason is:
This period of time is the least likely to be injured in sports.
Because between 4 pm and 6 pm, muscle strength is the greatest, and training intensity can be greater. The third point is that muscles grow better during this period and gain more benefits after training.
Proper time can make muscles grow better.
First of all, it is best to gain muscle from 4 pm to 6 pm. Why? This is because the proportion of testosterone and cortisol is the largest in this period, which is most conducive to the synthesis of human muscles, that is, to increase muscles!
There is less chance of injury.
After talking about muscle growth, let's talk about the injury rate.
Scientists have found that people's highest body temperature is between 4-6 pm in a day, so choosing this time to exercise is not easy to get hurt.
At 4 pm, the human body temperature reached its highest point. This is equivalent to passive warm-up during this time, making the elastic tissue of muscles more elastic and less prone to fracture. Therefore, during this period of training, the chances of injury will be smaller than at other times. More strength, more training.
In addition to not being easily injured, muscle strength will peak at 4 pm. Scientists compared the exercise ability of the subjects at different times and found that the muscle strength and explosive force in the afternoon were better than that in the morning.
Exercise in the afternoon has a higher level of EMG and greater strength! This is partly because, as we said above, the human body temperature is the highest around 4 pm, which is equivalent to passive warm-up, muscle viscosity becomes smaller, resistance becomes smaller, and natural force is more convenient.
To sum up, we think it is most appropriate to do fitness around 4-6 pm.
What about office workers? For most people, after all, everyone is still in the office at four o'clock. My suggestion is: improve work efficiency, clean everything up before work, and go to the gym as soon as you get off work.
If you are really busy at work and get off work late, it's nothing. In fact, a slight deviation of about an hour has little effect on the overall effect. The efficiency of muscle synthesis is relatively high from 6 o'clock to 0 o'clock. In order to increase the maximum strength and avoid the maximum strain during exercise, good warm-up can also make up for it to a great extent. It's better to practice than not to practice at all.
24 hours after 18 training is the best time for muscle growth. At this time, the protein synthesis rate of muscle has increased by three times, and it is actively growing and repairing. At this time, go to eat a good meal, add a little lean meat to the staple food, which not only ensures the nutrition you need, but also makes the muscle gain effect better!