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Jul 23, 2024 · Try out different workout times. Often, your body will tell you which time of the day works best for you. Try working out in the morning for a week, then switch to evening workouts for another ...
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- Aerobic Exercise
- Overview
- The Case for Working Out in the Morning
- The Case for Sweating in the Afternoon, or Night
- The Verdict
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.
The Benefits (According to Science!)
One study found that your body’s ability to perform peaks in the afternoon. Your body temperature increases throughout the day, optimizing your muscle function and strength, enzyme activity, and endurance for performance. 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?
- Aerobic fitness. Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood.
- Strength training. Muscular fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight.
- Core exercises. The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements.
- Balance training. Balance exercises can help you maintain your balance at any age. It's generally a good idea for older adults in particular to include exercises to maintain or improve balance in their routine exercises.
- hhp_info@health.harvard.edu
- Take five to 10 minutes to warm up and cool down properly.
- Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
- Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments.
- Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.
- Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories.
- Exercise combats health conditions and diseases. Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides.
- Exercise improves mood. Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
- Exercise boosts energy. Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Jul 20, 2023 · The importance of rest and recovery within a well-structured training plan cannot be overlooked. It may come as a surprise to learn that you become fitter and stronger whilst resting between training sessions, not whilst exercising. Without adequate rest, you will be left feeling burnt out, tired, and lacking the motivation needed to continue ...
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Jun 12, 2024 · The benefits of afternoon exercise for longevity were most pronounced for men and seniors. Morning workouts may not be ideal for shift workers, those who work late or stay up late in the evening. A midday or early afternoon workout may allow for more sleep in the morning and extra time before your next evening shift or late night. According to ...
