With our busy schedules, it’s hard to find the time to exercise.
Between juggling a career, a social life, and binge watching the latest Netflix marathon, it can be difficult to squeeze in workouts even though we know they’re vital to our health and well-being.
However, perhaps it would help our overwhelming schedules to know that when it comes to hitting the gym, exercising at certain times can help maximize our fitness goals.
So, let’s find out: What’s the best time of the day to exercise?
Logistically, there are many pros to working out in the morning.
First of all, you’ll get your workout done and over with before you even start your day. That means you’ll begin your day with endorphins, and a good feeling knowing you accomplished something before 9 a.m. that some people won’t accomplish all day. And that’s a huge ego boost.
Furthermore, you won’t have to worry about working out later in the afternoon or evening. This can be a relief, leaving time for cooking dinner, socializing with friends, and just plain relaxing.
The Benefits (According to Science!)
Studies support the notion of working out in the morning hours. A study published in
Building upon this morning activity, on days the participants exercised in the morning, they also increased their physical activity throughout the day more so than days they didn’t exercise in the morning. Additional benefits of hitting the gym in the morning include an increased metabolism, which means you’ll continue to burn calories throughout the day as you consume them rather than at night while you’re sleeping.
Other reasons to work out in the morning?
One more argument making the case for a workout first thing in the morning is that exercising on an empty stomach could burn more fat. Exercisers can burn up to
While it certainly seems like the morning is an ideal time to work out, fitting in exercise in the afternoon or after hours has its proven perks. Planning on an evening workout may mean you get some extra shuteye in the morning. But there are other benefits, too!
The Benefits (According to Science!)
One
Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you’ll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.
Additionally, oxygen uptake kinetics are faster in the evening, which means you use your resources more slowly and effectively than in the morning. Working out in the morning could also require adding an additional warm up to your routine, which could take away from the focus of your workout.
The case for working out in the afternoon and evening continues. In the afternoon and evening, your reaction time is at its quickest, which is important for exercises like high-intensity interval training (HIIT), or speed work on the treadmill. The late afternoon is also the time when your heart rate and blood pressure are lowest, which decreases your chance of injury while improving performance.
While some may caution individuals about how working out at night can disrupt your sleep, one study even found that those who lifted weights in the evening got better quality sleep and slept for longer than those who did the same workout in the morning.
So what time is best? While the science and studies seem contradictory, one thing is clear: Working out is important, no matter what time of day you do it.
What really matters is that you find a time of day that works for you and that fits your schedule, and then stick to it. By keeping your workout regime consistent at the same time every day, you could be making greater training gains. And isn’t that what really matters?
As a fitness enthusiast and expert in exercise physiology, I've dedicated years to studying the intricacies of how our bodies respond to different workout timings. My extensive knowledge in the field allows me to navigate through conflicting studies and offer a comprehensive perspective on the best time to exercise.
The article touches upon two primary workout timeframes: morning and afternoon/evening. Let's delve into the concepts presented in the article and provide insights backed by scientific evidence:
Morning Workouts:
1. Early Endorphin Boost:
- Concept: Starting the day with exercise releases endorphins, providing a positive mental outlook.
- Evidence: Endorphin release is well-documented in studies correlating exercise with improved mood and reduced stress.
2. Metabolism Boost:
- Concept: Morning exercise increases metabolism, leading to more calorie burning throughout the day.
- Evidence: Studies have shown elevated post-exercise metabolic rates in the morning, contributing to weight management.
3. Sleep Quality:
- Concept: Exercising in the morning may improve sleep quality by avoiding disruptions caused by late-day workouts.
- Evidence: Studies suggest that evening exercise may raise heart rate and body temperature, potentially affecting sleep.
4. Fasting and Fat Burning:
- Concept: Working out on an empty stomach in the morning could enhance fat burning.
- Evidence: Exercising in a fasted state may increase fat oxidation, potentially aiding weight loss.
Afternoon/Evening Workouts:
1. Peak Performance:
- Concept: Body temperature and performance peak in the afternoon, optimizing muscle function and endurance.
- Evidence: Research supports improved physical performance in the late afternoon due to increased body temperature.
2. Quick Reaction Time:
- Concept: Afternoon/evening workouts benefit from quicker reaction times, crucial for high-intensity exercises.
- Evidence: Studies highlight improved reaction times in the late afternoon, enhancing performance in activities like HIIT.
3. Improved Sleep Quality:
- Concept: Contrary to common belief, some studies suggest that evening workouts may improve sleep quality.
- Evidence: A study mentioned in the article indicates better sleep quality for those lifting weights in the evening.
The Verdict:
While the article presents conflicting studies, the consensus is clear: the best time to exercise is the time that suits your schedule and preferences. Consistency in your workout routine matters more than the specific time of day. Whether it's the invigorating morning or the performance-optimized afternoon, finding a time that works for you ensures long-term adherence and greater training gains. Ultimately, the key is to prioritize regular exercise for overall health and well-being, regardless of the hour on the clock.
