When is it better to exercise – in the morning or in the evening? We explain!
Many beginners in sports wonder whether it's better to work out in the morning or in the evening. It's important to know that both morning and evening exercises have their advantages and disadvantages. Choosing the right time for training can have a significant impact on an athlete's overall wellbeing. Should you work out in the morning or evening to achieve better results? Is it beneficial to train right before sleep?
Table of contents
- Morning vs. evening workouts - what's the difference?
- Is it worth it to work out in the morning?
- Is an evening workout good for you?
- Can you work out before going to sleep?
- When is the best time of day to work out?
- When to exercise to lose weight?
- When to work out to build muscle mass?
- When is the best time for strength workouts?
- How long should you work out?
- Morning or evening workout - summary
Morning vs. evening workouts - what's the difference?
Among physically active people, both seasoned athletes and beginners, there are many opinions on when is the best time to work out. Some fitness enthusiasts claim that you can achieve the best results in the morning, while others recommend working out in the evening.
Choosing the right time for your training is a strategic decision that should be tailored not only to your daily schedule but also to your personal needs, preferences, and the type of physical activities you do. Key factors to consider include your lifestyle, training goals, and expectations. It's essential to maintain psychological comfort and consider the body's natural circadian rhythm, which influences many physiological processes.
Morning workouts are often seen as having better focus and higher energy reserves, while evening workouts, after a full day of work or daily activities, can help reduce stress and improve nerve impulse conduction.
Throughout the day, different hormones may dominate the body, affecting how effective your workout is. This is why it's worth considering what scientific research says about the best time to work out, while still taking your body’s needs into account.
Is it worth it to work out in the morning?
When asked, "When should I work out - morning or evening?", many people answer without hesitation: morning workouts are the best. Morning exercise can be a great energy boost, positively impacting productivity and overall wellbeing.
Research suggests that morning exercise can improve concentration, and working out shortly after waking up can enhance focus and time management skills. In the morning, the body's metabolism speeds up, and physical activity may help burn more calories, raising endorphin levels.
However, it's important to note that cortisol levels are highest in the morning, which can increase muscle tension. Also, body temperature tends to be lower in the morning, making muscles less flexible and joints more prone to injury.
Additionally, there is evidence suggesting that older adults should avoid morning exercise, as the risk of heart attack is highest at this time. People with asthma or breathing difficulties should also reconsider morning workouts due to higher air resistance.
Is an evening workout good for you?
Fans of evening training, when asked "What is the best time of day to work out?", will often say it’s best to exercise just before going to bed.
By the end of the day, the body reaches its optimal temperature, and muscles are fully supplied with blood, making them ready for physical activity. Another advantage of evening workouts is that the body can show peak performance, which helps build muscle and increase exercise intensity. Evening workouts can also act as a form of relaxation, reducing stress.
However, it's important to remember that working out before bed can raise adrenaline levels, stimulating the nervous system and making it harder to fall asleep. Although muscles are warmed up and the risk of injury is reduced in the evening, working out right before bed can disrupt the body’s natural recovery process.
Can you work out before going to sleep?
Although there are plenty of enthusiasts of late-night workouts, it's important to note that the idea that evening exercises are good for you has not been supported by scientific research.
Studies show that working out before sleep (at least an hour before bedtime) can keep the body awake. Your heart rate increases, which makes it more difficult to fall asleep and recover properly. Evening exercise may lead to sleep deprivation, which could disrupt the nervous system's functioning. Over time, poor sleep can negatively impact performance and overall effectiveness.
When is the best time of day to work out?
Wondering whether it’s better to work out in the morning or evening? The answer depends on your personal preferences, lifestyle, and training goals. There’s no one-size-fits-all answer to the question "When is the best time to work out?", because every athlete has different peak times for intense training.
Both morning and evening workouts have their pros and cons, with fans in various athlete groups. Many sources suggest that early afternoon, when cortisol levels are lower compared to the morning, is the ideal time to exercise. In the afternoon, physical abilities are maximized. Some athletes even believe that working out around 2 PM can reduce hunger, which may be important for weight loss.
When to exercise to lose weight?
Research shows that if your goal is to lose weight, it's better to exercise in the morning, as it can boost metabolism and improve blood sugar control. Morning workouts are particularly effective for fat burning because while you sleep, the body uses up glycogen stores, making morning exercise an efficient way to burn fat.
However, some people aiming to lose weight also find that early afternoon workouts are beneficial for losing extra pounds, making it easier to achieve their desired body shape.
When to work out to build muscle mass?
Bodybuilders often agree that the best time to build muscle is in the evening or afternoon, when the body is warmed up and ready for intense physical activity.
The increased elasticity of muscles and elevated body temperature in the evening and late afternoon positively affect physical performance. Additionally, research suggests that evening workouts can increase growth hormone levels, which supports muscle growth, body endurance, and performance. Moreover, the risk of injury decreases in the afternoon and evening, allowing for safer high-intensity training.
When is the best time for strength workouts?
Strength exercises require the greatest effort, and the best time to train seems to be in the afternoon when the body has the most energy and motor skills are at their peak.
Because strength workouts are high-intensity, it's not recommended to do them in the evening, as this can negatively affect sleep quality and make it harder to fall asleep.
How long should you work out?
Finding the right time for exercise is just the first step. Once you know when to work out, the next question is how long you should train. How long should you exercise to see the best results?
As with the ideal workout time, there's no clear answer to this question, as the duration depends on your training goal, physical capabilities, and exercise intensity.
Athletes aiming to reduce body fat may need to exercise a bit longer than those looking to maintain muscle mass. Older adults can engage in longer, lower-intensity exercises, while younger strength athletes can focus on shorter but high-intensity training sessions with weights.
Morning or evening workout - summary
When deciding what time is best for exercise, athletes should choose a time that suits their goals and doesn’t cause discomfort. The key to a successful training plan is understanding your own body, adjusting your exercise time to your personal preferences, and fitting it into your daily routine.
Both morning training and exercises practiced in the afternoon or evening can be a good idea, depending on the consumer's goals and expectations. The most important thing is regularity and consistency, as well as enjoying the activities, which should not interfere with daily responsibilities, but rather be a constant part of the daily routine.
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