In which capacities you must use sport?

 For preventing weight increasing, lowering weight and improving physical form, a need is 150-300 min of moderate physical activity/week, or 75-150 min of energy physical activity /week.For 5 times /week on 45 min,  for 4 times/week on 60 min. And for peoples, who want to slim, recommending every week use on 300-300 min moderate or energy physical loads, that affecting for a long -term lowering weight. For increasing muscle mass, which helping you to fight with insulin resistance, every muscle's groups need to train on ten sets/week, and every set must  stay from 8-10 repeats, thus you must train for 3-4 times/week and doing are 3 sets is on the training time.

When is a better training?

Research has been published on 2020 year in press Diabetology shown, that for lowering insulin resistance and improving control for glucose level in blood are better matching exercises on a lunch and after lunchtime. Morning exercises are less effectivity for these goals.

Muscle force and metabolic function of cells are skeleton muscles leading to peak is on the day end,that allowing to assume,that peak activity in this period will lead to a big metabolic answer, than activity on the day begin.

But a most early researches ,has been published on 2019 y. in International Journal of Obesity, as shown, that peoples trained a sport till noon, lost are visible more weight, then, who trained after 15.00.

 Thus, to generalize ,you can to train on an any time of a day, better from a morning or after lunchtime, since 12.00 am till 15.00 pm.