From Dawn to Dusk: Your Guide to Picking the Perfect Workout Time
From Dawn to Dusk: Your Guide to Picking the Perfect Workout Time
From Dawn to Dusk: Your Guide to Picking the Perfect Workout Time
The best time of day for exercise has long been a topic of debate, a fact indicated by the reams of research — some of which has made the case for morning activity and some of which has made the case for evening. The latest conclusion, from the Obesity Research Journal, says that early morning is favored for its promising association with weight loss. However, that's not the only goal with physical activity.
Morning Workouts and Weight Loss
The new review of data on 5,285 participants, published Sept. 4, provides fresh perspective when it comes to the impact morning workouts may have on weight loss, as it surveyed the association between moderate to vigorous physical activity (MVPA) and obesity. Participants were split into three clusters — morning, midday, and evening — to determine if they showed significant differences in body mass index (BMI) and waist circumference, two measures of obesity.
The morning cluster, which engaged in 150 minutes of activity per week between 7 and 9 a.m., had the best results, seeing a continuous decrease in BMI and waist circumference. Those who worked out for the same amount of time either midday (11 a.m. to 2 p.m.) or evening (5 to 8 p.m.) didn't see the same results.
"Our findings substantiated the role of morning MVPA in weight management," the study reads. A clinical trial is still necessary.
"My cautious suggestion from this study is that if we choose to exercise in the early morning, before we eat, we can potentially lose more weight compared to exercise at other times of the day," lead researcher Tongyu Ma, a research assistant professor at the Hong Kong Polytechnic University, told NBC News.
Evening Exercise for Strength Training
A 2012 study indicated the body is primed for exercises requiring short and intense bursts of activity in the evening. The same activities may be more difficult to perform in the morning. "Research suggests you might have longer and stronger workouts later in the day than in the morning," fitness expert Jillian Michaels said in Shape.
Despite that study's observation of greater strength in the evening, a 2019 study suggests that increases in strength and muscle size from a strength-based workout are the same day and night.
Aerobic Exercise Anytime
Aerobic activity, the type of workout primarily responsible for weight-loss management, isn't as impacted by time of day as strength-based exercises are, a 2017 study found — meaning aerobic exercise is just as effective no matter the time of day. However, fasted exercise — working out after a 10-12 hour span of not eating — can increase fat loss for up to two hours after physical activity. "This makes morning sessions the most practical," sports dietitian Lori Russell said in Byrdie.
Sleep Patterns and Late-Night Workouts
But it depends on the type of activity. According to strength and conditioning coach Eric Curry in Science for Sports, "Exercising later in the night may hinder sleep quality because it is harder to sleep with an increased heart rate and core body temperature. If late night is the only time you can fit in a workout, selecting less vigorous exercise such as yoga and avoiding high-intensity exercise is suggested."
Consistency with Morning Workouts
Keeping the timing of physical activity consistent helps turn exercise into a habit — and staying consistent is easier to do when working out in the a.m. "Mornings are better for most people because they have more control over their time before the commitments of the day kick in," noted exercise physiologist Ciarán Friel in the New York Times. "You’re usually not being asked to work or do errands at 7 a.m. Friends rarely invite you to happy hour at 6 o’clock in the morning."
Becoming a Morning Person
Sleep patterns, body temperature, hunger, and hormones are all part of natural daily rhythms that are impacted by existing biological and physiological functions. However, experts and studies have shown that such factors are malleable, so making an effort to wake up earlier for a morning exercise routine will eventually feel more natural. "What we’re trying to do is not just shift your bedtime, but actually shift your entire circadian clock to be earlier," cognitive neuroscientist Kimberly Fenn told the New York Times.
The Best Time for Exercise is Personal
Personal preference can't be dismissed when it comes to evaluating the effectiveness of a workout, a 2021 study confirmed. As Marisa Mickey, assistant professor of exercise science at Endicott College in Beverly, Mass., told Real Simple, "The best time to exercise is when you can take time for yourself and put your full effort into completing your workout."
In conclusion, the perfect workout time varies from person to person and depends on your individual goals and lifestyle. Whether you're an early bird or a night owl, the key is to find a time that allows you to commit to regular exercise and put in your best effort.
FAQs
- Is morning exercise better for weight loss?Morning exercise has shown promising results for weight loss, but the best time depends on individual preferences and schedules.
- Can I do strength training in the evening?Yes, evening workouts can be ideal for strength training, as the body may be more primed for intense activity during this time.
- Is aerobic exercise time-dependent?Aerobic exercise is effective at any time of day, but fasted exercise in the morning may enhance fat loss.
- Do late-night workouts affect sleep quality?Late-night high-intensity workouts can impact sleep quality, so consider lower-intensity exercises like yoga.
- How can I become a morning exerciser?Shifting your circadian clock and creating a consistent routine can help you become a morning person and enjoy early workouts.
Get started on your fitness journey today! Remember, the best time to exercise is when it fits seamlessly into your life and allows you to stay committed to your goals.
