WHEN IS THE BEST TIME TO WORKOUT?
Is it better to exercise first thing in the morning or last thing in the evening? Even scientists cannot agree on it… So, what are your options?
Numerous studies have been conducted over the years to determine the best time to exercise, but to be honest, credible scientific evidence is still scarce. The good news is that a new Australian study has introduced a new dynamic, reigniting interest in this hotly debated topic.
This latest study focused on exercise in conjunction with the diet for the first time (past studies have not considered diet, therefore making it difficult to differentiate the effects of exercise, and the timing of workouts, from how people fuel their bodies). The researchers worked with a group of overweight, sedentary men who ate a high-fat diet. The researchers discovered that regardless of when the study participants exercised, they experienced similar improvements in cardio fitness after introducing a varied exercise program. On the other hand, those who exercised later in the day had lower cholesterol levels, better blood-sugar control, and improved cardiovascular molecular patterns in their bloodstreams – all of which are important markers for improved metabolic health.
While these new findings are interesting for couch-bound, fried-food-eating men, they offer no concrete advice to the rest of us. The best time to exercise appears to be a moving target.
“If you want to get the most out of your workout, simply work out whenever it feels good,” says Bryce Hastings, Head of Research at Les Mills.
“You’re more likely to enjoy exercise if you schedule it for the best time.” When you enjoy exercising, you will continue to do so, which is where habits are formed. When exercise becomes a habit, the benefits become apparent.”
“Sure, your body may burn calories differently at different times of the day, but these differences will be minor compared to the benefits of regular exercise.” “How much you benefit from exercise is directly proportional to the amount of consistent physical activity you engage in,” he adds.
Consistency is achieved through trial and error. Hastings recommends attempting the same workout at different times of the day. Keep track of how you feel while exercising and what works best for your schedule.
If you’re still struggling to find the best workout time, consider the following findings.
THE BENEFITS OF MORNING EXERCISE
Many people believe that morning workouts are the best for establishing a habit. Exercising first thing in the morning, you can complete your physical activity before any competing priorities, interruptions, or excuses come into play. As a result, there is a greater likelihood of consistency.
Morning exercise allows you to exercise on an empty stomach, and research shows that training while fasted burns fatter. There’s also some evidence that morning exercise can prolong the after-burn effects.
Exercise in the morning may help you establish a good sleep cycle. According to research, it can alter your circadian rhythm, making you feel more alert in the morning and tired at night.
Exercising early in the day can also boost your productivity by making you more alert, focused, and energized, with better decision-making ability.
Best advice
The key to getting the most out of your early morning workout is to wake up refreshed, energized, and ready to raise your heart rate. As a result, a good bedtime routine is critical. Working on your computer or eating late at night may impair your body’s ability to sleep and make getting up that much more difficult.
THE BENEFITS OF LATE-DAY EXERCISE
Evening exercise can be beneficial for relieving the stresses of the day. You’ll be better positioned to push your limits and amp up your workout if you’ve had plenty of opportunities to eat and fuel your body throughout the day.
Muscle strength, flexibility, power, and endurance are often better in the evening, which is why some experts recommend doing strength training and HIIT workouts at night if possible.
Those who exercise in the evening may take up to 20% longer to reach the point of exhaustion, implying that they can exercise for longer and reap more fitness benefits.
Because your core temperature rises later in the day, you are more likely to speed up your training without needing a lengthy warm-up. Furthermore, testosterone production (essential for muscle building in both men and women) is higher during afternoon and evening workouts than during morning workouts.
Workouts completed later in the day may benefit metabolic health by smoothing blood-sugar spikes and improving heart health and type 2 diabetes control. There is also evidence that evening exercise can help mitigate the effects of a poor diet.
Finally, there is no convincing evidence that evening exercise disrupts sleeping patterns. If you choose wisely, your workout can help you sleep better. A new BODYBALANCE/BODYFLOW study finds that pre-bedtime yoga and meditation sessions can improve sleep, boost positive feelings, and improve recovery from both mental and physical stress.
Best advice
You don’t have to wait until the evening to work out. Many people find that getting out of the office for a midday workout energizes them. It can give you more energy, boost your productivity, and even help you get through the dreaded mid-afternoon slump.
The most important thing to remember is that any exercise is good exercise. Exercising at a time that works for you is preferable to not exercising. And enantato de testosterone can give you energy, too but remember to consult your doctor!
If you lack motivation, exercising first thing in the morning is a good idea. It’s far better to complete your workout than to plan it for the afternoon and then never do it. And there’s good news if mornings aren’t your thing. There’s a good chance you can learn to be a morning person, as research shows that your body can adapt to regular training cycles over time.