While some people get up at 5 a.m. to lace up their running shoes, others can’t imagine to workout before noon. Finding time to exercise can be difficult, but the most important thing is to do as much as you can whenever you can.
However, if you want to maximize the benefits of your workouts, you should try exercising in the morning.
Moreover, it’s difficult to find time to exercise with our hectic schedules.
It can be difficult to fit in workouts when we’re juggling a career, a social life, and binge-watching the latest Netflix marathon, even though we know they’re important for our health and well-being.
Still, you may be wondering if one time is better than another for achieving your best treadmill times or making gains on the weight bench.
However, it may be beneficial to our hectic schedules to know that when it comes to hitting the gym, exercising at specific times can help maximize our fitness goals.
So, When is the best time of day to Workout?
The Benefits of a Morning Workout-
The last thing you want to do when your alarm goes off is roll out of bed, lace up your sneakers, and head to the gym. However, there are some fantastic benefits to a morning workout that is worth considering.
First and foremost, you’ll complete your workout before beginning your day. That means you’ll start your day with endorphins and the satisfaction of knowing you accomplished something before 9 a.m. that some people won’t be able to do all day. And that’s a huge confidence booster.
We’ve all been there: the day begins, and you think to yourself, “I’ll work out later after I finish a few things.” But then it’s evening, and what’s the one thing on your to-do list that’s still unchecked? It’s the gym, of course.
You might find it easier to stick to a morning workout routine. Simply, head out the door before you have time to second-guess yourself, and you’ll be on the machines by the time you’re fully awake.
Morning workouts may also be beneficial for stress-free snoozing. Working out too late in the evening (generally after 8 p.m.) may disrupt sleep because exercise raises heart rate and body temperature.
Several studies have also discovered that exercise can help reduce appetite after exercise. A morning workout may be beneficial if you want to avoid hunger later in the day.
Moreover, it’s also been proven that exercising on an empty stomach burns significantly more body fat — something that’s much easier to do first thing in the morning than at night.
The Benefits of an Evening Workout-
It is commonly assumed that exercising in the morning can provide a variety of benefits. It also makes sense because you finish your workout before you start your day, which means you get it done before your hectic schedule takes over.
While working out in the morning sounds appealing to some, there is a subset of people who are unable to get out of bed in the morning.
Yes, there is a struggle. Don’t worry if you’re in the second group. There is an alternative for you: working out in the evenings.
After a long day at work or school, the average person experiences some stress. Maybe you’re worried about deadlines, or maybe you had too much to do today. Whatever your reasons were, doing evening exercises is a great way to ensure your brain remains strong and healthy.
After a long day, there is no doubt that you have a lot going on in your head. And, in order to get a good night’s sleep, you must have a calm and clear mind, which evening exercises can help you with.
The National Sleep Foundation recommends that you exercise three hours before bedtime because it gives you a burst of energy. When you come down from the ‘exercise high,’ you will be able to sleep well because you will be stress-free, and your muscles will be relaxed.
Here’s What Science has to say about the best time of day to workout
1. Working out first thing in the morning, especially on an empty stomach, is the most effective way to burn stored fat, making it ideal for weight loss.
According to Anthony Hackney, a professor in the department of exercise and sports science at the University of North Carolina Chapel Hill, this is largely due to the body’s hormonal composition in the morning being set up to support that goal.
“In the early morning hours, you have a hormonal profile that would predispose you to better metabolism of fat,” Hackney says.
In the morning, people naturally have higher levels of cortisol and growth hormone, both of which are involved in metabolism, so you’ll “draw more of your energy from your fat reserves,” according to Hackney.
Because exercise is great for reducing stress, morning sweat may also lead to improved mental health and productivity throughout the day.
However, if you’re not a morning person, don’t force it. “You might be exercising, but it could be at such a low-intensity level that you’re not expending a lot of energy,” Hackney says.
2. If you can fit in a lunchtime workout, Hackney says it’s not a bad backup plan, especially if you’re trying to do a long or rigorous routine.
Morning workouts are ideal for fat loss and weight loss, but afternoon workouts may improve your performance because you’ll have eaten a meal or two by the time you start.
“Any time you eat, your blood sugar levels rise,” Hackney says. “Sugar in the form of blood glucose…is one of the things we need if we’re trying to work at a higher intensity.”
According to a preliminary paper published in 2018, your body naturally burns about 10% more calories in the late afternoon compared to the early morning and late night.
The researchers examined bodies at rest, so they can’t draw firm conclusions about what happens when people exercise, but it’s possible that moving in the afternoon could burn a little extra energy.
So, when is the best time? The best time to work out depends on you!
While science and studies appear to be contradictory, one thing is certain: working out is important at any time of day.
People who exercise consistently at the same time of day see better results, regardless of whether they go to the gym in the morning, noon, or at night.
According to research, the body can become accustomed to regular gym visits, so if we hit the weight room every day at 4 p.m. (or any other time), we may eventually perform better than at other times of the day.
If you know you’re a night owl or a morning lark, you can use that knowledge to your advantage.
Finally, no matter what time of day it is, it is critical to establish a realistic, consistent workout schedule.