Aamu vai ilta: valitse treeniaika tavoitteesi mukaan

Paras treeniaika riippuu tavoitteesta. Aamu auttaa usein tapaa, ilta voi tukea suorituskykyä, ja uni vaatii oman varovaisuutensa.

Jos tavoite on tapa

(Lähteet: Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations; Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis; The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations; Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis; The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis) Aamu on usein vahva, koska se tapahtuu ennen päivän kitkaa. Kun harjoitus sidotaan kahviin tai työpäivän alkuun, se saa selkeän vihjeen. Lue lisää kuntoilutavan rakentamisesta.

Jos tavoite on voima

(Lähteet: Effect of morning versus evening exercise training on sleep, physical activity, fitness, fatigue and quality of life in overweight and obese adults; The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial; Circadian rhythm phase shifts caused by timed exercise vary with chronotype) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: Effect of morning versus evening exercise training on sleep, physical activity, fitness, fatigue and quality of life in overweight and obese adults; The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial; Circadian rhythm phase shifts caused by timed exercise vary with chronotype) Voima voi kehittyä sekä aamulla että illalla, kun harjoittelu on johdonmukaista. Jos tunnet itsesi vahvemmaksi illalla eikä uni kärsi, käytä iltaa. Jos aamu on ainoa varma aika, se on parempi kuin epävarma täydellinen aika.

Jos tavoite on uni

(Lähteet: Chronobiology of Exercise: Evaluating the Best Time to Exercise for Greater Cardiovascular and Metabolic Benefits; Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations; Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis) (Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

(Lähteet: Chronobiology of Exercise: Evaluating the Best Time to Exercise for Greater Cardiovascular and Metabolic Benefits; Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations; Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis) Iltaliikunta ei yleensä pilaa unta, mutta kova harjoitus juuri ennen nukkumaanmenoa on riskialttein. Jos hermosto jää kierroksille, vaihda myöhäinen treeni kävelyyn tai liikkuvuuteen. Katso myös uni ja liikunta.

Kun täydellistä aikaa ei löydy, mikrotreenit pitävät rytmin elossa.

Lähteet

(Source 1; Source 2; Source 3; Source 4; Source 5; Source 6; Source 7)

1. Küüsmaa M et al. (2016). Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. PMID 27863207. https://pubmed.ncbi.nlm.nih.gov/27863207/
2. Stutz J, Eiholzer R, Spengler CM (2019). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. PMID 30374942. https://pubmed.ncbi.nlm.nih.gov/30374942/
3. Grgic J et al. (2019). The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis. PMID 30704301. https://pubmed.ncbi.nlm.nih.gov/30704301/
4. Saidi O et al. (2021). Effect of morning versus evening exercise training on sleep, physical activity, fitness, fatigue and quality of life in overweight and obese adults. PMID 34128447. https://pubmed.ncbi.nlm.nih.gov/34128447/
5. Moholdt T et al. (2021). The effect of morning vs evening exercise training on glycaemic control and serum metabolites in overweight/obese men: a randomised trial. PMID 34009435. https://pubmed.ncbi.nlm.nih.gov/34009435/
6. Thomas JM et al. (2020). Circadian rhythm phase shifts caused by timed exercise vary with chronotype. PMID 31895695. https://pubmed.ncbi.nlm.nih.gov/31895695/
7. Brito LC et al. (2022). Chronobiology of Exercise: Evaluating the Best Time to Exercise for Greater Cardiovascular and Metabolic Benefits. PMID 35766829. https://pubmed.ncbi.nlm.nih.gov/35766829/