The timing of exercise can play an important role in its effectiveness. A new study has found that the best time to work out depends on whether you are a man or a woman and whether you want to lose weight or build abs.
For women, morning workouts are better for reducing belly fat and improving blood pressure, while for men, evening workouts are better for burning fat and controlling blood pressure. Strength training is more effective in the evening, especially for women.
However, personal preferences and lifestyle are significant when deciding the best workout time. Understanding the benefits of morning and night workouts can help you make a better choice. This article discusses the advantages of both workout timings and offers guidance on creating a workout routine that suits your schedule.
Benefits Of Morning Workouts
Morning Meditation can kickstart your day with a boost of energy and clarity. Engaging in exercise after waking up can provide several benefits, including:
Can Help You Establish A Fitness Routine
One of the primary benefits of morning workouts is their ability to help you establish a consistent fitness routine. Exercising early in the day makes you more likely to prioritize fitness and make it a regular part of your daily schedule. This consistency can lead to long-term adherence to your exercise program, ultimately contributing to better health and fitness outcomes.
Might Burn More Fat
Exercising on an empty stomach in the morning, commonly called fasted cardio, can increase fat burning. When you exercise in a fasted state, your body relies more on stored fat for energy since glycogen levels are depleted overnight. This can lead to greater fat loss over time, making morning workouts particularly appealing for those aiming to reduce body fat.
Can Make You More Productive
Starting your day with a workout can boost your productivity and mental clarity. Exercise releases endorphins, which are neurotransmitters that enhance mood and decrease stress. By engaging in physical activity early in the morning, you set a positive tone for the rest of the day, improving focus, concentration, and overall productivity.
May Boost Your Mood Throughout The Day
Somatic morning workouts have been shown to have lasting effects on mood and stress levels throughout the day. Releasing endorphins during exercise can create a sense of well-being and positivity that persists long after your workout. This mood-enhancing effect can help you tackle daily challenges with a more positive mindset and greater resilience.
Improves Focus And Energy
Starting your day with a workout can increase your focus and energy levels. Regular physical activity in the morning can also help regulate your sleep patterns and wake you up, leading to clearer thinking and better concentration throughout the day.
Downside Of Morning Workout
- Running on Low Fuel: Exercising in the morning on an empty stomach can decrease energy levels, affecting workout intensity.
- Interrupt Deep Sleep: Waking up early for a workout might cut into precious sleep time, potentially impacting overall sleep quality and recovery.
Benefits Of Night Workouts
Working out at night also has its unique advantages, which can be particularly appealing for those who aren't morning people:
Stress Relief
Exercising at night can be a great way to relieve the stress accumulated throughout the day. Physical activity increases the production of neurotransmitters that promote mental clarity and relaxation, helping you unwind before bedtime.
More Strength And Flexibility
You are stronger and more flexible in the evening. Body temperature typically increases throughout the day, enhancing muscle function, strength, enzyme activity, and endurance, making it easier to perform and benefit from your workout.
Hormones Are In Your Favor
In the evening, hormone levels such as testosterone are naturally higher, which can benefit muscle growth and repair. This hormonal environment may enhance strength and muscle gains during nighttime workouts, making it an optimal time for resistance training for upper body workouts.
More Social Interaction
Evening workouts can be more social than morning ones. Gyms are often more crowded in the evenings, providing opportunities to meet new people or team up with friends, making your sessions more enjoyable and motivating.
Downside Of Night Workout
- Might Interfere with Night Sleep: Exercising too close to bedtime can elevate heart rate and body temperature, making it difficult to unwind and fall asleep. Poor sleep quality can negatively impact recovery and overall well-being.
- Problems Dealing with Consistency: Evening workouts may be more susceptible to disruption due to social plans, work commitments, or fatigue accumulated throughout the day. Consistency is key to achieving fitness goals, and disruptions to your workout schedule can hinder progress.
How To Create A Workout Routine
Creating an effective workout routine requires consideration of your lifestyle, goals, and body's responses. Here are steps to create the perfect workout schedule:
- Assess Your Body's Response: Pay attention to how your body feels and performs during different times of the day.
- Set Clear Goals: Whether it's weight loss, muscle gain, or improving mental health, your goals will influence when and how you should work out.
- Consider Your Schedule: Choose a time of day that consistently works with your daily schedule to maintain regularity.
- Mix It Up: Include a variety of exercises, including cardio, strength training, and flexibility workouts, to keep the routine balanced and engaging.
- Include Meditation: Adding yoga or meditation, which only requires a yoga mat or meditation mat, can enhance physical workout benefits by improving focus and reducing stress, whether in the morning or at night.
Conclusion
The decision to work out in the morning or at night depends on your personal preference, lifestyle, and goals. Both timings offer unique benefits that significantly enhance physical and mental health. Choosing a time to consistently adhere to maintain a regular workout routine is important.
Frequently Asked Questions
Is It Bad To Exercise Right Before Bed?
Exercising too close to bedtime can interfere with some people's ability to fall asleep. However, this is highly individual. If you find that night workouts energize you too much, try to finish your exercise at least a few hours before bedtime.
Can I Switch Between Morning And Night Workouts?
Absolutely. Many people successfully switch their workout times based on their daily schedules and energy levels. Listening to your body and adjusting accordingly is key.
How Long Should My Workout Be?
Your fitness goals determine your exercise routine, but a good rule of thumb is to work out for a minimum of 150 minutes of moderate aerobic activity and 75 minutes of vigorous activity every week and to include strength training exercises twice a week.