There are advantages and disadvantages related to both morning and evening training. The best time of day to train depends largely on you.
Finding the right time to practice is really a challenge for many people. Sport is important, but everyone must take into account jobs, families, life partner, friends, household chores, various errands and shopping, as well as the need for rest and sleep.
And then, where does the sport fit in, in this case? It is better to wake up when the day breaks (or even earlier) to crowd a training session into the program, or you should force yourself to extend a long day of work for another 30 or 60 minutes of training. ?
Both morning and evening exercise have health benefits as well as potential pitfalls, but for most people, the right time to exercise does not refer to how many calories you burn or how much weight you lift, but rather to how you feel when you exercise and how the exercise fits into your daily schedule.
The best time for Sports is when you Can
First of all, let’s clarify a first aspect: the best time to train is whenever you can. Unfortunately, not all of us have a program that allows a 90-minute workout, green smoothies with collagen and 20-minute sessions with Theragun.
If the only time of day when you can exercise is before work, then the morning is best for you. If you book physical activity for full evenings, there is a good chance that you will never be able to do it again.
Also, if you can only cram 20 minutes of exercise on a regular day just before you get ready for bed, this is the best time to train.
However, one remark related to coherence is necessary: the best time of the day to do sports is whenever you can, but it must also be the one you can respect for days, weeks and even months.
For example, if you only have 20 minutes in the evening, but you always skip those 20 minutes of training, you will have to ask yourself if there is a way to include sports in the morning program. You can try to go to bed 20 minutes earlier and wake up, as such, 20 minutes earlier. You will have time for the 20 minutes of training, only you will easily change your schedule and move the evening training in the morning.
What you need to keep in mind is that if you exercise regularly, you will have better results in terms of weight loss, as well as better results related to long-term fitness. According to research, your body can adapt to regular training programs, so if you train every morning, you will probably do much better with this type of training. The same is true for evening training.
That being said, morning workouts, like evening workouts, have both advantages and disadvantages, as decades of scientific research show. We will discuss them in the following, in turn.
The benefits of Morning workouts
Morning workouts really have an advantage, according to several research studies, and offer a number of benefits that could even influence some of the “night birds” to move their workouts in the morning.
I can help you create a fitness routine. People who exercise in the morning are often more consistent, simply because morning workouts leave less room for excuses. If you train in the early hours of the morning, you will not be able to jump for a workout in the evening, motivating that too many tasks have accumulated on your shoulders.
I can improve my sleep cycle. Waking up early can be a problem at first, but research suggests that if you get used to exercising in the morning you can change your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, falling asleep earlier and being able to do sports again in the morning.
Exercising in the morning also seems to stimulate a deeper sleep than if you had done sports in the evening, according to research. In addition, sleep facilitates muscle growth, so you can accumulate even more strength gains if the circadian rhythm and sleep cycle improve.
I can burn more fat. Studies have shown that sports on an empty stomach – in a “fasting state” – burn more fat than sports after meals. This is because the body needs to use existing fat deposits to fuel exercise, instead of using the food you just ate as fuel. Other research also shows that “burning” takes longer when you exercise in the morning, which can help you lose weight over time.
I can make you more productive. Morning exercise also has a beneficial effect on energy levels, alertness, concentration and decision making, which can mean a more productive work day.
They can stimulate the mood during the day. Morning workouts are a great way to start your day strong – endorphins or “happiness chemicals” produced by your body in response to physical activity can keep you in a good mood for a long time after a one-hour workout. . The feeling of accomplishment you have after completing a workout can also prepare you for a day on a positive note.
Disadvantages of morning Workouts
Although the habit of doing sports in the morning can be an essential part of a healthy lifestyle, early morning workouts also have their disadvantages. When you do sports in the early hours of the morning, there are some aspects that can make your workout a little strange.
You can run out of fuel. If you haven’t eaten enough the night before, you may experience a strong feeling of hunger in the middle of your morning workout. If you wake up hungry most days, try a more substantial dinner or a light, protein-dense snack before bed. You can also have a small, high-carbohydrate snack before your morning workout, such as a banana, to avoid hunger and fatigue.
You may have trouble sleeping soundly. Depending on the sleep cycle, an alarm set very early can interrupt your deep sleep. This can lead to sleep inertia (feeling dizzy and insecure, a long time after you wake up), as well as chronic fatigue, if it happens often.
Physical performance may not be maximum. Most people do not get out of bed quickly and get to work. You may feel stiff joints and a temporary lack of flexibility. You will probably relax with the warm-up, but research actually shows that certain strength markers, including maximum strength, are higher in the evening.
The heating will take you longer. Speaking of warm-up, there’s an essential reason why you may not feel as strong during morning workouts: your basal body temperature is lower, which makes warming crucial for morning workouts. If you start your training directly, without gradually relaxing, you may have injuries. This is true all the time, but especially when your body is colder. Your heart rate is also slower in the morning (this is also the ideal time to find out your resting heart rate), which also contributes to the need for longer warm-ups.
The benefits of Afternoon and evening Training
It is enviable the people who can do a workout between 12.00 and 16.00, an ideal time to exercise, if you could follow this program consistently. In general, in the afternoon you will feel more flexible, more mobile, more energetic from a physical point of view.
You can also feel stronger and faster. Most people experience these physiological changes during the day, which makes the afternoon and evening the best times to exercise for several reasons.
They can improve physical performance. Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, strength and endurance are better in the evening than in the morning. In addition, people who exercise in the evening reach the point of exhaustion 20% later.
The body warms up during the day. Because the basal temperature is higher in the later hours, many people can get into rhythm more easily for afternoon and evening workouts. But that doesn’t mean you have to skip the heating!
Hormones are on your side. Testosterone is important for building muscle in men and women, and the human body could produce more testosterone during afternoon workouts than in morning workouts, which means more strength and more muscle mass.
Evening sports relieve you of stress. Sport is always a good way to relieve stress, but evening or night workouts can help you relax. The wave of endorphins you get during and after training can be a breath of fresh air that will help you reduce your engines before bed.
They can replace bad habits. If you have evening or night habits that you want to get rid of – such as snacks, drinking, smoking or watching too many shows – try to replace these habits with evening training. If you start doing sports in the evening, you will be surprised to find out that you don’t even miss the old habits.
Disadvantages of Afternoon and evening Training
The above benefits of afternoon and evening training can tempt you to think about the second part of the day so that you can do sports, but it is good to know that as there are advantages, evening training also has some disadvantages. .
They can affect sleep. The general idea that night sports are detrimental to sleep is a myth. This is not true for everyone – scientists have found that evening sports may have no effect on sleep at all, while some people may sleep even better at night after exercising. But there are also people who can get nervous if they train too close to bedtime. This generally applies to high-intensity workouts, such as CrossFit or HIIT workouts, because yoga, stretching and other light exercises can improve your sleep quality when you do them before bed.
They can create constant problems. For many people, exercise in the evening or at night may not work, simply because you are too tired after a long day of work. Afternoon and evening workouts could interfere with daily responsibilities, especially if tasks tend to accumulate during the day. If it seems familiar to you, try to change your daily routine to make room for a short workout in the morning.