09 June 2021

When Is the Best Time to Exercise?



Some folks get up at 5 a.m. to put on their running sneakers, while others can't imagine working out before noon.

Finding the ideal time to exercise is as much a matter of personal taste as it is of physiology for squeezing in some exercise.

Still, you might ask if one period is better than another for achieving your greatest treadmill times or making weight-bench increases.

Exercise is meant to make you feel good, but it can be counterproductive if your muscles are tense in the morning or if working out late interrupts your sleep. Here are the benefits and drawbacks of exercising at various times of the day.




Benefits of Working Out in the Afternoon

Many people promote the benefits of working out first thing in the morning, but if you can't get in a workout in the morning, don't sweat it (literally). There are several reasons exercising later in the day is a good idea.



You've begun to warm up

Your body's core temperature is one aspect that favors a later workout. Because your body temperature rises throughout the day, muscular strength, flexibility, and endurance may be at their best in the late afternoon.

A chilly, fresh-out-of-bed physique, on the other hand, makes muscles rigid, ineffective, and prone to sprains.



You may have a quicker reaction time

Because younger adults' response times are highest in the afternoon, it may be the optimal time for a game of "open-skill" sports like basketball or soccer that need quick thinking and movement



Hormones can act in your favor


Hormone levels are also a factor in deciding the best training time. In both men and women, testosterone is essential for muscular growth and strength, as well as stamina.


During late afternoon resistance exercise, the body may create more testosterone than during morning exercise.


Furthermore, the stress hormone cortisol, which assists in fat accumulation and muscle tissue loss, rises in the morning and drops during the day and during exercise.



You might burn more calories this way

One study discovered that the body burns the most calories in the afternoon, suggesting that going to the gym after lunch might yield a modest weight reduction benefit.


But don't worry, early risers: morning exercises may be just as effective.



The benefits of working out first thing in the morning

The last thing you want to do when your alarm goes off is roll out of bed, put on your running sneakers, and go to the gym. However, there are some fantastic benefits to working out in the morning that should be considered.


It's possible that your habit is more constant

We've all been there: you get up and think to yourself, "I'll exercise later after I finish a few things." But then it's evening, and what's the one item on your to-do list that's still unchecked? It's the gym, of course.


You might find it simpler to stick to an early fitness program. Leave before you have a chance to second-guess yourself, and you'll be on the machines by the time you're fully awake.


You could sleep better as a result

Morning exercise may also be beneficial for a stress-free sleep. Working out too late in the evening (usually after 8 p.m.) may interrupt sleep since exercise increases heart rate and body temperature.


A research found that exercising exercise around 7 a.m. (rather than 1 p.m. or 7 p.m.) helped some people sleep better at night.



You'll feel less hungry

Several studies have also discovered that exercise can help reduce appetite after exercise. A early workout may be beneficial if you want to avoid hungry later in the day.



You could burn more fat

It has also been demonstrated that people may burn substantially more body fat when exercising on an empty stomach, which is much simpler to accomplish first thing in the morning than at night.



It is up to you to determine the optimal time to exercise

Research reveals that the body could become accustomed to regular gym dates, so we may perform better than other times in the morning when we enter the weight room every day at 4 p.m...


These findings are consistent with prior studies, which implies that your body may adapt to frequent exercise by shifting your circadian cycle.


You may utilize that information to your benefit if you know you are prone to be a night owl or morning lark.


One research showed that the quality of sports performance typically depended on how many hours your natural awake time has elapsed.



Bottom line


People who exercise consistently at the same time of day have superior outcomes, regardless of whether they go to the gym in the morning, midday, or at night.


If doing out first thing in the morning works best for your schedule, simply be sure to warm up any muscles that may be chilly and stiff after sleep.


To avoid excuses, approach afternoon exercises as unbreakable obligations, locate an exercise friend, and carry a gym bag in the vehicle or workplace.


Finally, no matter what time of day it is, it is critical to establish a realistic, regular training program.

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