Are you better off getting your exercise done at dawn, or should you exhaust
yourself in the evening? It’s something even scientists can't agree on… So
what should you do?
Over the years there have been numerous studies designed to unearth the ideal time to
exercise, but to be honest, credible scientific evidence is still pretty thin on the ground. The
good news is, a new study out of Australia has introduced a new dynamic – which has
reignited interest in this hotly debated topic.
For the first time, this latest study focused on exercise in conjunction with diet (past studies
have not considered diet, therefore making it difficult to differentiate the effects of
exercise, and the timing of workouts, from how people fuel their bodies). The researchers
worked with a group of sedentary, overweight men who ate a fatty diet. After introducing a
varied exercise program, the researchers found that regardless of when the study
participants exercised, they enjoyed similar improvements in cardio fitness. However, those
who exercised later in the day also saw lower cholesterol levels, better blood-sugar control,
and improved cardiovascular molecular patterns in their bloodstreams – all important
markers for improved metabolic health.
While these new findings are insightful for couch-loving, fried-food eating blokes, for the
rest of us, they provide no concrete recommendation. It seems the best time to exercise is
still very much up in the air.
“If you want to get the best from your workout, simply work out whenever feels good,” says
Bryce Hastings, Les Mills Head of Research.
“By scheduling in exercise for the time that works best for you, you’re more likely to enjoy
it. When you enjoy exercise you stick with it, and that’s where habits are born. Once
exercise becomes a habit, the results really kick in.”
“Sure, there’s a chance your body will burn calories differently at different times of the day,
but these differences will be minimal compared to the benefit of exercising regularly. How
much you benefit from exercise is closely linked to the amount of consistent physical
activity you do,” he adds.
Creating consistency relies on a little trial and error. Hastings suggests trying the same
workout at different times of the day. Take note of how you feel while you’re exercising and
what works best with your schedule.
If you still can’t establish the workout time that best suits you, here are a few standout
findings to consider:
THE BENEFITS OF EXERCISE IN THE MORNING
When it comes to establishing a habit, many people argue that morning workouts are best.
By exercising early in the day, you can tick off your physical activity before any competing
priorities, disturbances or excuses come into play. As a result, there's more chance of
consistency.
Morning exercise makes exercising on an empty stomach more feasible, and research shows
you can burn more fat if you train in a fasted state. There’s also some evidence that the
after-burn effects of exercise can last longer if you train in the morning.
Early morning exercise may help you cement a good sleep cycle. Research indicates it can
shift your circadian rhythm so that you naturally feel more alert in the morning and tired at
night.
Studies also show that exercising early in the day can bolster your productivity – making you
more alert, focused and energised with greater decision-making ability.
TOP TIP: The secret to getting the most from early morning exercise is to wake
refreshed, invigorated and ready to raise your heart rate. This makes a good bedtime
routine essential. Working on your computer or eating late in the evening may
sabotage your body's ability to sleep and make getting up that much harder.
THE BENEFITS OF EXERCISE LATER IN THE DAY
Exercising in the evening can be ideal for alleviating the day's stresses. If you've had plenty
of opportunities to eat and fuel your body through the day, you're in a better position to
push your limits and take your workout up a notch.
Physical performance, such as muscle strength, flexibility, power and endurance can often
be better in the evening, which is why some experts recommend doing strength training
and HIIT workouts at night if you can.
Those who exercise in the evening can take up to 20 percent longer to reach the point of
exhaustion, which suggests they can work out for longer and enjoy more fitness benefits.
Your core temperature is warmer later in the day, so you are more likely to accelerate your
training without the need for a lengthy warm-up period. What's more, testosterone
production (which is important for building muscle in both men and women) is shown to be
greater during afternoon and evening workouts than during morning exercise.
When workouts are ticked off later in the day it may aid metabolic health by smoothing
blood-sugar spikes and may also improve heart health and the control of type 2 diabetes.
There’s also evidence that evening exercise has been shown to help lessen the impact of
Lastly, there’s no credible evidence that evening exercise can disrupt sleeping patterns. In
fact, if you choose wisely, your workout can promote good sleep. A new study of
BODYBALANCE reveals pre-bedtime yoga and meditation session can improve
sleep, boost positive feelings, and enhance recovery from mental as well as physical stress.
TOP TIP: You don't need to wait until the evening to exercise. Many find that
escaping the office for a midday workout can be invigorating. It can arm you with
more energy, aid productivity and even see you through that dreaded mid-afternoon
slump. The most important thing to know: any exercise is good exercise. Doing
exercise at a time that works for you is much better than doing no exercise at all.
If you ever feel like your motivation is lacking, it’s a good idea to aim to exercise first thing in
the morning. You are far better off ticking off your workout, than planning it for the
afternoon and then never getting to it. And if mornings are not your thing, there’s good
news. There’s a strong chance you can learn to become a morning person, as research
suggests that over time your body can adapt to regular training cycles.
This piece originally appeared at https://www.lesmills.com/fit-planet/fitness/the-ideal-time-to-work-out
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