Exercise at any time of day is better than no exercise at all, and makes a world of difference when it comes to your health, fitness, well-being, how you look and how you feel. However, for exercise enthusiasts and competitive athletes, any minor tweak that could make a difference in the quality and quantity of exercise results to be had is worth taking advantage of. Sports doctors and exercise scientists set out to determine whether the time of day you exercise affects your ultimate results, and to discover when this magic hour lies.
When to Exercise to Boost Adherence and Performance
If you face a busy schedule every day but are determined to stick to your exercise routine, early morning might be the best time to exercise for you. This way, you finish your workout before the demands of the day begin to interfere, and you don’t have to struggle with the constant conflict of exercise with competing schedule commitments.
However, avid exercisers who quantify their results and are looking to constantly maximize their performance goals will appreciate this fitness tip: research has shown that exercise in the afternoon, when your body temperature is higher, may help you perform better and yield better exercise results. Afternoon and evening exercise is especially good for those looking to build power or do dynamic workouts, such as racquetball or kickboxing. On the other hand, you may need a few extra minutes of warm up in the morning to be fully ready for your exercise session.
When to Exercise to Maximize Fat Burning
Many experts recommend morning exercise – before you eat breakfast – to maximize the amount of fat burning you’ll achieve from your exercise session. However, be aware that, while you do burn more stored fat when exercising on an empty stomach, you also burn more muscle tissue, which was revealed in a recently published meta-analysis in the Strength and Conditioning Journal. In addition, for some people, the lack of fuel may leave them feeling tired and sluggish, resulting in less energy output during the exercise session or a workout cut short and, consequentially, fewer calories burned overall.
When to Exercise to Improve Your Sleep
The National Sleep Foundation previously recommended avoiding exercise near bedtime, for fear that it would interfere with your sleep cycles. Moreover, research from Appalachian State University suggests that an exercise session at 7am may afford you the soundest and longest sleep, as compared to exercise at other times of day.
That being said, a 2013 poll uncovered overwhelming anecdotal results that show that, ultimately, the time of day may not matter for sleep improvement after all; people who reported regularly exercising – at any time of day - also reported getting sounder sleep, as compared with people who didn’t get much daily exercise. It may just come down to what personally works for you; if evening exercise doesn’t affect your ability to get to sleep, than go for it. If you notice that it does affect your ability to settle in, than choose a different period in the day that works better.
When to Exercise To Improve Your Blood Pressure
If maintaining a healthy blood pressure is a concern for you, than studies show that 7am may be the optimal time for you to exercise. The Appalachian State University study revealed that 7am exercise resulted in a 10 percent reduction in blood pressure for the research participants, and this blood pressure improvement maintained itself throughout the entire day. These early exercisers also experienced a 25 percent dip in blood pressure at night.
Fitness Tips That Maximize Your Exercise & Your Results
Ultimately, whether you wake at the crack of dawn to pound out a few miles or save your workout for later in the day, know that whatever time of day you exercise, you’re doing your body a world of good. Exercise at any time of day can help you control your weight, reduce your risk of heart disease, type 2 diabetes and some cancers, build bone density, strengthen your muscles, enhance your mood, keep you functional for daily activities and increase your chances for a longer life. When all the research is compiled, it seems that morning, afternoon and evening exercise sessions each have their advantages and disadvantages.
It really comes down to what time works best for you and what time makes you the most consistent at hitting your exercise goals. Fitness tips that don’t take into account your schedule, state of mind or natural biorhythms are ultimately worthless. Certain people are bright-eyed and ready to rev early in the morning, while others may need a few hours to get going. The best time to exercise is the time when you’ll actually incorporate exercise into your schedule, and a time of day that you’ll actually stick to on a regular basis.
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