BEST TIME TO WORK OUT

Some people get up at the crack of dawn and lace up their running shoes. Others wouldn’t dream of breaking a sweat before noon. Yet others love to work out at night. The question is: Does the early bird always get the worm? In the land of exercise, many experts suggest that morning workouts are more beneficial than those in the evening, while others believe the opposite to be true.

 
The truth is, there is no reliable evidence that suggests if morning or evening workouts are better, but the time of day can certainly influence how you feel. Using your body clock – the body’s circadian rhythm that is governed by the earth’s rotation and determines whether you are an early bird or a night owl – seems like a good guide because these rhythms influence your bodily functions such as body core temperature, blood pressure, heart rate and hormone levels. All these functions play a role in whether your body is ready for exercise or not.

 
Finding the perfect time to exercise is as much a personal preference as it has to do with your physiology. While science backs both trains of thought, who is right? Does it even matter when you work out? To help end the debate, we’ve rounded up a thorough list of advantages for A.M. and P.M workouts to find out: Which is more beneficial…

 
Advantages of A.M. Workouts
1. Consistency
Generally, it is a lot easier to stay on track with your fitness routine if you work out first thing in the morning. Afternoon and evening workouts tend to be more likely to conflict with of a consistent workout regimen because you might get stuck in the office, your commute delays you, plans with friends and family get in the way or you are simply wiped out from the day. Plus a full day’s work can take a serious toll on your will power to get to the gym.

 
2. Sleep
Since exercise will increase your body core temperature and heart rate, working out late at night – generally after 8pm – can disrupt your sleep. Studies suggest that working out at 7am compared to 7pm may help you sleep more soundly at night. Also, knowing that you have an early morning sweat session planned might be motivation enough to go to bed earlier and you may actually get more sleep. And we all know that a good night’s sleep is essential for you to be productive and focused throughout the day. Lack of sleep will also raise your cortisol levels – a stress hormone that can ruin your day.

 
3. Heart Rate / Blood Pressure
Usually your heart rate and blood pressure are at its lowest in the morning, while your reaction time is quickest in the morning when you are fresh, all of which leads to improve your performance and drastically reduces the likelihood of injury.

 
4. Avoiding crowds
Ask any gym, it is most crowded between 5 and 8pm, making it difficult to get to the machine you want or get a spot in your favorite class. Morning sessions at the gym have a lot less traffic and morning group fitness classes are a lot less crowded, making your workout much more enjoyable and you may even get some extra TLC from your teacher in a yoga class.

 
5. Healthy breakfast
Generally speaking, when you start your day with exercise, you set yourself up for a healthy domino effect throughout the day. An early workout is usually followed by a healthy, balance breakfast and increased water intake, setting yourself up for a well fueled day to get things done.

 

 
Advantages of P.M. Workouts
1. Motivation
Studies suggest that in spite of good intentions to get up early and exercise in the morning, most people’s motivation to get out of bed is just not there and they are more likely to exercise after work. Some may also prefer lunchtime, especially if co-workers join in and the group dynamic will motivate you.

 
2. Body Core Temperature
Your body’s core temperature is an important factor in determining the quality of your workout. When your body is cold, you end up with stiff, inefficient muscles that are susceptible to injury. Higher body core temperature makes your body more flexible. Your body core temperature typically increases throughout the day, so your muscle strength and endurance may peak in the late afternoon when your body core temperature is at its highest.

 
3. Stress Relief
Stress levels can be high after a full day of work, so having an outlet such as a killer workout at the gym, a high intensity kickboxing class or a stress relieving yoga class at the end of the day can provide a healthy release of those daily stressors and are a much better and healthier option than hitting the bar for happy hour.

 
4. Availability
Usually you have a much larger variety of classes offered after work than in the morning hours, if group fitness, yoga, cycling classes… are your preferred fitness routine. A packed class post-work may also push you to compete against fellow exercisers and make you work harder to get the most out of your workout.

 
5. Accountability
It tends to be a lot easier to find a friend, family member or colleague to meet you for an evening workout than one who is up for a 5am workout session. We all know that having a ‘workout buddy’ can do wonders in keeping you consistent with your workout. If you have somebody to meet at the gym you are much more likely to show up than when you are just accountable to yourself.

 
Ultimately it’s up to you. Experts agree that the most important thing is to choose a time of day you can stick with, so that exercise becomes a habit. More than anything, showing up matters a lot more than when you show up.

 
What’s YOUR favorite time to work out?
Joschi & Monika
#BoldNaked