When training in the evening you need to choose a form of exercise that is not going to overstimulate your brain to the extent it cannot calm down, in time for bed. Strength training, HIIT (High Intensity Interval Training), and slow recovery type training such as stretching, mobilisation, and breathing exercises are all the most ideal, when training in the evening. Cardio training is the worst thing you can be doing if training in the evening, and fat loss is your goal.

Strength Training

Strength training increases your lean muscle mass, which speeds up your metabolism. It also keeps your metabolism high for about 48 hours, increasing fat loss capacity.

The stress response caused by exercise, drops significantly very quickly once you stop strength training. That means if you are training in the evening, it is much easier for your brain to wind down and not be over stimulated. This will prevent you from being wired and will help you fall asleep easier.

The strain on the muscles during strength training causes slight tears in the muscles. These are then repaired and strengthened during sleep to help grow the muscle and make it easier to lift heavier. This process requires deep rest, so the brain sends you into a deep sleep, not only from being tired after lifting, but to give your body the rest it requires to do its job of recovery. Sleep, is also the time your body burns maximum fat as energy, during the recovery process.

Therefore, the heavier you lift safely, in the evening, the better your sleep is going to be, and the greater your fat loss.

HIIT (High Intensity Interval Training)

HIIT works in a very similar way to strength training, in that the body calms down quite quickly once you stop exercising. It also speeds up your metabolism for about 48 hours, increasing fat loss capacity.

The variation in your intensity from high to low in training using this method, maximises energy expenditure, using fat as fuel.

The ability for the stress response to drop quickly after training once again helps you sleep better, enhancing recovery and fat loss in the same way as with strength training.

If you combine HIIT with strength training in the same session, you will in fact take your results to the next level. That’s because this combined form of training increases your metabolism for about 72 hours after your stop exercise.

Recovery Type Training

Recovery type training such as stretching, mobilisation, and breathing exercises help trigger the parasympathetic nervous system, which is the system that tells the body to calm down and relax. It reduces the production of cortisol and adrenal (both stress hormones) and increases the production of dopamine (feel good hormone), serotonin (happy hormone) and melatonin (sleepy hormone) bringing the body into a state of calm. This is an awesome way to end your day to promote excellent sleep. The better your sleep quality and the longer you sleep, the more fat you will burn during the state of rest.

The reduction in injury risk, increased range of movement in joints, and the increased oxygen flow, created by stretching, mobilising and breathing exercises, reduce the stress response further, once again, increasing fat loss capacity.

Cardio Training

Cardio training puts the greatest stress on the body and brain, stimulating the highest level of cortisol and adrenaline. It is a huge ‘fight or flight’ trigger. As such, it takes longer to be able to reduce that stress response and calm your body. Cardio training at night overstimulates your brain, making it harder to fall asleep, stay asleep and fall into a deep enough sleep for maximum recovery. This means you don’t burn anywhere near as much fat during rest time. That’s why cardio training is best done in the morning.

It also only increases your metabolism for about 24 hours after you stop exercising.

In summary, if your goal is fat loss, avoid cardio training at night and opt for Strength training, HIIT, or recovery exercises. If you notice our evening classes, we finish up with just these. Happy training!

• Coach Terri