The best time to work out

The best way to get the most out of your workout is to find the perfect time for you. Some people love working out in the morning and religiously wake up at dawn to do it. Hilda Batenga is one of those who swear by the power of a morning workout.
“I started jogging in the morning when I was in my 30s after my second baby was born and I piled on the weight. I tried to stop when I became pregnant with my third child but life became different; I started becoming lethargic and weak so I resumed and have been doing it since then,” Batenga relates.

Then there are those like Cedric Wabigalo, who cannot imagine leaving their beds in the morning for something like exercising and prefer to do it in the evening. Wabigalo is a lawyer who most of the time works late and compensates by sleeping extra hours in the morning. He however, makes an effort to work out most evenings. “No matter how late, I make sure I at least swim a few laps in the pool, otherwise I will not sleep well,” he explains.

Preference
Coach Otieno Karuhanga Wariago explains that there is no designated perfect time for working out; it is usually about the individual’s preference. “Exercise is supposed to rejuvenate and make the person feel good but if one has to force themselves to get out of bed or struggle in the evening, then it is not doing what it is supposed to do,” Wariago explains.
He adds that once the body has adapted to a particular time it performs better at that time than at any other time of day. “The most important thing is to stick to a particular schedule because it leads to better performance, higher oxygen consumption, and lower exhaustion,” the coach explains.

Why are you exercising
Timothy Okia, a fitness coach from Gorilla Strength Gym, observes that the timing for exercise also depends on the reason for which one is doing it.
“Exercising for weight loss is different from fitness training. People who are working out to lose weight are always on a diet. So working out in the morning will kick start their metabolism and curb cravings during the day as long as they have a nutritious and balanced breakfast,” he says. This means that working out in the evening might be difficult when they are hungry and tired.

Body temperature
Okia says apart from convenience and personality, the temperature of the body is also an important factor in determining when to exercise. Exercising when it is cold leaves muscles stiff, inefficient, and susceptible to sprains, whereas higher body temperatures leave muscles more flexible.
“Normally the body’s temperature increases throughout the day as does muscle strength while the heart rate and blood pressure are lowest, all of which combine to improve performance,” he says.

Cortisol and Testosterone
Weight training in the evening may be superior for building muscle according to research on the hormones cortisol and testosterone in weight trainers.
Cortisol is a hormone that, among other functions, helps regulate blood sugar by breaking down muscle tissue when necessary. This is called “catabolism.” Testosterone does the opposite: it helps to build muscle by utilising proteins. This is called “anabolism.”

As it turns out, cortisol is usually highest in the early morning and lowest in the evening.
Testosterone is also highest in the morning. However, what this study showed was that the ratio of testosterone to cortisol was highest in the evening because cortisol, the muscle breaking hormone, dropped more over the day than testosterone did, providing a more anabolic, muscle-building state in the evening.
Source: www.verywellfit.com

Why planking should be included in your workout routine

Planking can help boost your fitness levels in addition to other benefits that include:

Reduces the risk of injury: A strong core gives the body the ability to perform movements in all planes of motion. In order to perform sports or daily activities without pain, it is essential to have a strong core. Planks are a safe way to build muscle and protect the spine and hips during movement.

Major core definition: They engage the transverse abdominals, rectus abdominals, obliques and gluts. This remains crucial because each muscle group serves a different purpose and gives you different definition.

Tummy toning: Other than doing the same sit-up routine, planking is also efficient when it comes to getting a flat and toned stomach.
Can be done from anywhere: One needs no equipment or much space, and if short on time, they can still get an amazing workout.

Increased metabolism and fat burn: Planking is a more efficient way of burning fat, especially when engaged in strength training because it increases the metabolic rate even when one stops exercising.

Improves balance: In most cases, if the core is weak, it will be much more difficult to find equilibrium. The reason yogis have great balance is because their core supports every movement they perform and keeps them in alignment.
Improves posture: A strong core translates to an upright body. You will stand taller and be less likely to hunch over with a strong foundation. The muscles in the core support the spine, which is what contributes to great posture.

Caution: Start the exercise after clear demonstration from a fitness specialist because if done wrongly, it can damage the back.

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