Time and place – Style – Kommersant

Kommersant Style finds out how time affects the training process and whether it is difficult to develop a stable habit of playing sports.

Traditionally, the number of search queries on the Internet for the cost of subscriptions to fitness clubs usually increases sharply in January – many seek to get rid of the kilograms gained during the holidays or, in general, start the new year with new, more useful habits.

The hardest part will be to stick to the same routine and continue – it takes time and motivation to develop a stable exercise habit. The last point is always the most difficult, because everyone wants immediate results – this is how the human psyche works, and after one or two weeks of training, they may not appear at all. However, there are a few key points that will help you stay on track.

It’s important to set specific small goals for yourself, rather than requiring yourself to become a fitness model in a month – people go to a good shape for years. Pavel Shabashov, Pro Trainer studios coach, emphasizes that in addition to understanding what you want to achieve, “workouts should bring joy, fill you with energy, and not take it away and exhaust you – focus on these feelings.” The expert advises remembering individual differences as well: what is good for your friend does not necessarily become your ideal training plan.

The time at which we play sports is also important. There is a lot of research on the optimal time for physical activity. So, the period from 18:00 to 22:00 was called the most favorable time, since the risk of injury is minimal, the body has long woken up and is actively functioning, and these fluctuations in hormones and glucose levels indicate a positive effect of evening training on metabolism. However, a recent study published in the European Journal of Preventive Cardiology found that women who are most active at 8 am and 10 am have a 24% lower risk of developing coronary heart disease. Study co-author Gali Albalak of the Leiden University Medical Center noted that “exercise is generally essential for heart health, and this study shows that morning activity seems to be the most beneficial, no matter what type of people – both larks and night owls.”

It is psychologically easier for many to train in the morning – an intense training session is a much-needed “antidote” to the upcoming busy day. But no matter what reason or convenience dictates, the key to achieving long-term goals is to exercise according to your schedule and your mindset.

“In principle, training at any time of the day is better than not training at all,” notes Pavel Shabashov. “Consistency and discipline are the main components of a successful workout. If possible, train on the same days of the week and time – then the body will get used to the regimen and make it the best for physical activity.

Avoid all-or-nothing perfectionist thoughts. It is believed that people who are more flexible with the timing of their workouts are more likely to keep going to the gym than those who are more time-driven.

Irina Kirienko