Finding the perfect time of day to exercise can be a challenge, but it turns out that the timing of your workouts can have a significant impact on their effectiveness. Different times of the day can produce different results when it comes to weight loss, strength gain, and overall health benefits. In this article, we’ll explore the science behind the best time of day to exercise and what you can expect from morning, afternoon, and nighttime workouts.
Morning Workouts: The Optimal Fat-Burning Time
If you’re looking to maximise fat burn and accelerate weight loss, working out in the morning may be the ideal choice. Research suggests that exercising on an empty stomach, especially in the early morning hours, can lead to better metabolism of fat. Hormonal profiles in the morning are naturally predisposed to support fat burning, as elevated levels of cortisol and growth hormone draw energy from fat reserves. This hormonal composition can potentially aid in weight loss. Additionally, morning exercisers may experience reduced appetite throughout the day, further supporting their weight management goals.
While waking up early for a workout may seem daunting, it can quickly become a habit that aligns with your body’s natural rhythms. A study published in the Journal of Physiology found that exercising at 7 a.m. can shift your body clock, making you feel more alert in the morning and tired earlier in the evening. This adjustment can lead to improved sleep quality, setting you up for another productive day of exercise. Research even suggests that establishing healthy habits in the morning can increase adherence to your fitness routine.
Apart from its weight loss benefits, a morning sweat session can positively impact your mental health and productivity throughout the day. Exercise is known to reduce stress, and starting your day with physical activity can help you manage stress levels more effectively. By exercising in the morning, you’ll set a positive tone for the day ahead, enhancing your overall well-being.
However, it’s important to note that morning workouts may not be suitable for everyone. If you’re not a morning person, forcing yourself to exercise during this time may result in low-intensity workouts that don’t effectively expend energy. It’s crucial to find a time that aligns with your physiology and behaviour to ensure a successful exercise routine.
Afternoon Workouts: A Boost in Performance
If fitting in a morning workout is challenging for you, don’t worry. Afternoon workouts can still offer numerous benefits, especially if you’re aiming for longer or more intense training sessions. While morning workouts are optimal for fat burning, exercising in the afternoon can enhance your performance by leveraging the energy derived from meals consumed earlier in the day. When you eat, your blood sugar levels rise, providing the necessary fuel for higher intensity workouts.
Apart from the performance boost, afternoon workouts can help you avoid the midday slump and maintain focus throughout the day. The Journal of Physiology study mentioned earlier found that exercising between 1 p.m. and 4 p.m. can shift your body clock, similar to morning workouts. This adjustment can help combat afternoon drowsiness and increase overall alertness.
In terms of calorie burn, a preliminary study indicated that the body naturally burns about 10% more calories in the late afternoon compared to the early morning and late night, even at rest. While this study focused on resting bodies rather than exercise, it suggests that moving in the afternoon may lead to additional energy expenditure.
Nighttime Workouts: A Surprising Option
For many individuals, exercising after work is the most convenient option. Contrary to popular belief, nighttime workouts may not interfere with sleep patterns. While exercising between 7 p.m. and 10 p.m. can delay the body clock, leading to later bedtimes, research suggests that as long as you allow time for your body to cool down before going to bed, it should not negatively impact your sleep quality. In fact, engaging in stress-relieving activities like yoga in the evening may actually improve sleep.
Although research on nighttime workouts is relatively limited compared to morning and afternoon workouts, some evidence suggests that they can contribute to weight loss. A study published in the journal Experimental Physiology found that nighttime workouts can reduce levels of the hunger-stimulating hormones, potentially aiding in weight management.
The Bottom Line: Find the Time That Works for You
Ultimately, the best time of day to exercise depends on your individual preferences, schedule, and physiological response. While morning workouts offer unique benefits such as optimal fat burn and improved metabolism, afternoon workouts can enhance performance and combat midday fatigue. Nighttime workouts may not disrupt sleep patterns and can potentially contribute to weight loss and cardiovascular health.
It’s essential to choose a time that aligns with your lifestyle and allows you to maintain consistency in your exercise routine. Whether you’re a morning person who thrives on early workouts or someone who prefers to sweat it out after a long day, the most important thing is finding a time that works for you. The key is to prioritise regular physical activity, regardless of the time of day, as exercise offers a multitude of benefits for your overall health and well-being.
Remember, consistency is key, and making exercise a habit is more important than the specific time you choose to work out. So lace up your sneakers, find your preferred time slot, and get moving! If you have any questions, feel free to reach out to the team at Drive personal coaching in Thornleigh.