When Is the Best Time to Exercise? Morning vs. Evening Workout Benefits

Many people wonder about the timing of exercise. Is there a “perfect” time to exercise or is it just about our routines and bodies? 

In truth, working out early versus late has advantages and disadvantages. What the “perfect” time is for you to workout will depend on your goals, life habits, body clock and consistency. We will discuss some benefits of the best time to exercise and figure out what is right for you. 

Benefits of morning workouts

Working out in the morning is quite popular with early risers and busy professionals. Here are some benefits of morning workouts: 

1. Peaks Metabolism and Energy for the day

Exercising in the morning can “rev up” your metabolism for the day. There really is an energy and alertness to being active in the morning, particularly in terms of pushing your lungs for oxygen and real endorphins!

2. Helps Build Consistency

Working out in the morning can minimize distractions from the day. A last minute meeting, social plans, exhaustion from the day could derail you if you plan to workout later thus creating a habit.

3. Mood And Focus 

Exercise is very important for brain function and releases endorphins-euphoriant hormones like dopamine and serotonin.

If it becomes an established routine that one works out in the morning, he can surely look toward higher levels of focus and moodiness with the whole increase in productivity – a fine way to start one’s day.

4. Helps with Weight Loss Goals 

According to some studies, fasted workout-walking before breakfast may increase fat utilization rate; really beneficial if weight loss is your goal.

5. Solid Sleep 

Morning workout affects the balance of your sleep-wake circadian rhythm. There is a suggestion that early exercisers tend to fall asleep quicker and obtain deeper levels of sleep.

Potential Drawbacks to Consider

• Morning Challenges:

1. It can be tough warming up cold muscles and joints.
2. Getting up early consistently may affect your sleep if you otherwise do not make it a policy. 
3. You may feel slow or not be able to get moving without first fuelling up.

• Evening Challenges:

1. Some may find late-night workouts to interrupt their sleep.
2. It becomes easier to skip out on working out due to social or family engagements.
3. Gyms somehow tend to fill up in the evenings.

How to select Your Best Time?

Finally, at last the best time to exercise is the one that suits your lifestyle, supports your goals, and allows you to maintain consistency. Below are some tips to consider when deciding:

• For weight loss or better sleep: Working out early in the morning can be most suitable. 
• For strength training or muscle building: Training in the afternoon or evening could offer some advantage. 
• For the busy professional or student: Morning times would generally be less unpredictable and fit better into your routine. 
• If you really hate getting up and moving: Evening workouts might feel more natural and energizing.

What Does Research Have To Present Regarding The Timing Of Exercise?

While personal preference matters, research may provide some significant insights into the timing of your sartorial movements. Research demonstrates that exercise timing can have a large impact on several things including performance, fat burning, and hormones.

Circadian Rhythm Will Affect Exercise

Your body functions based on a 24-hour biological clock known as relying on your circadian rhythm, which influences sleep, hormone production and levels of energy. This biological rhythm also influences workout performance, for most people, a peak body temperature and muscle capacity occurs late afternoon or early evening and would best serve for strength training and endurance workouts.

Cortisol production, in terms of specific timing, typically happens first thing in the morning for most. Cortisol is a hormone that assists with fat breakdown to be used as energy. So fasted cardio or, at the least, simply working out in the morning may be better at fat burning, especially for someone whose priority is losing weight.

Hormonal Fluctuations

Both testosterone and growth hormone levels—which are both important for muscle growth and recovery—rise in the evening before bed. This may give a slight advantage to those who do resistance training later in the day. 

Real-Life Variables Are Still More Important

This being said, the biggest factor in all of this is still sustainability. A high-performing workout in the evening is irrelevant if you find yourself missing it all too frequently due to work or fatigue. Similarly, an early morning workout is only effective if you are going to bed early enough to get a good night’s sleep. 

For most people, the best thing to do is simply identify a time you can commit to, and do it consistently, even if it isn’t “scientifically” the most optimal time. The fitness gains come with consistency, not just peak timing.

Conclusion

Just slightly different from the numerous articles proclaiming the “best time to exercise,” the truth is that there really isn’t a one-size-fits-all answer. And both AM and PM are beneficial in their own ways. Most importantly, however, is consistency-the ability to arrive, again and again, and put in your best effort.

Discover what works best for you by initially listening to your body, experimenting with various times, and subsequently balancing these observations with your energy levels, schedule, and objectives. Sunrise yoga or post-work power session, it’s yours!