
For many, exercise is an essential part of maintaining a healthy lifestyle, but finding the right time to fit it into our busy schedules can be a challenge.
Whether you’re trying to lose weight, build muscle, or simply stay fit, the timing of your workout can influence your results.
Should you hit the gym in the early morning when energy levels may be lower, or is evening exercise the best way to go? Additionally, a question that often arises is whether it’s beneficial to work out on an empty stomach.
In this article, we’ll explore the pros and cons of exercising in the morning versus evening, help you identify which time of day is best for your fitness goals, and discuss whether fasted workouts are a good strategy for success.
The Benefits of Exercising in the Morning
Kickstart Your Metabolism
Morning exercise boosts your metabolism and activates the afterburn effect where your body continues to burn calories at a higher rate even after the workout. This can help you maintain a healthy weight throughout the day.
Consistency
Morning workouts help establish consistency by allowing you to prioritize fitness before other daily distractions, like work and family commitments, take over.
Starting your day with exercise ensures that you don’t miss your workout, making it easier to stick to your routine.
Enhanced Mental Clarity
Exercising in the morning has been shown to improve cognitive function and mental clarity for the rest of the day. Physical activity increases blood flow to the brain and releases endorphins, which help reduce stress and improve mood.
A morning workout can set a positive tone for the rest of your day, helping you feel more energized and focused.
Better Sleep
Exercising in the morning can improve sleep quality by resetting your circadian rhythm, making it easier to fall asleep at night. However, working out too late can raise heart rate and adrenaline, making it harder to relax before bed.
The Benefits of Exercising in the Evening
Peak Physical Performance
For many individuals, strength, endurance, and flexibility tend to peak in the late afternoon or early evening. Studies suggest that body temperature is naturally higher in the evening, which can enhance muscle function, flexibility, and overall exercise performance.
This means that you may be able to lift heavier weights, run faster, or perform more intense exercises in the evening compared to the morning.
Increased Strength and Endurance
Evening workouts may be ideal for those focusing on strength training or high intensity interval training (HIIT). Research shows that strength and endurance tend to improve in the afternoon and evening due to optimal body temperature and hormone levels, such as higher testosterone and cortisol. This can result in improved muscle performance and faster progress toward fitness goals.
Stress Relief
Evening workouts offer a great way to unwind and relieve stress after a long day. Physical activity increases the production of endorphins, which can boost mood and combat feelings of stress or anxiety.
Many people find that working out in the evening helps them de-stress and relax before going to bed, providing a sense of accomplishment and emotional release.
More Flexibility with Time
For those with busy mornings or a preference for sleeping in, evening workouts can be a more practical choice. Evening offers more time for longer, more intense workouts and the chance to participate in group fitness or social sports activities.
What Time of Day Is Best to Exercise?
Ultimately, the best time to exercise depends on several factors, including your fitness goals, daily schedule, and personal preferences.
There’s no definitive answer to this question, as both morning and evening workouts offer benefits, and the key to long-term success is finding a routine that works for you.
Factors to Consider
Your Body’s Natural Rhythm
Your body’s circadian rhythm influences when you feel most energetic. Some people thrive in the morning, while others perform better in the evening. Understanding your personal rhythm can enhance workout performance and motivation.
Fitness Goals
The best time to exercise can depend on your goals. Morning workouts may aid weight loss due to the afterburn effect while evening workouts might support muscle gain as your body has more energy.
Both times are equally effective for cardiovascular health. Additionally, choosing the right exercise shoes is crucial for comfort and injury prevention, ensuring that you perform exercises safely and effectively.
Sleep Quality
If you’re someone who struggles with falling asleep at night, morning workouts may be a better choice.
Exercising early in the day can help you establish a more consistent sleep-wake schedule and improve your sleep quality.
However, if evening workouts help you unwind and relax, they can be a great option for stress relief and preparing for a restful night’s sleep.
Personal Preferences and Schedule
The most important factor in determining the best time to exercise is finding a time that fits into your daily routine. Consistency is key to building a long-term exercise habit, so it’s important to choose a time that allows you to prioritize fitness and stick to your workout plan.
Whether you prefer morning or evening workouts, the best time is the one that you can maintain regularly.
Should I Workout on an Empty Stomach?
Working out on an empty stomach, often referred to as “fasted cardio,” is a controversial topic in the fitness community.
Some people swear by it, claiming that it helps burn more fat, while others prefer to fuel up before their workout. So, is it beneficial to work out on an empty stomach?
Potential Benefits of Fasted Cardio
Fasted cardio can help some individuals burn more fat during their workout. When you exercise on an empty stomach, your body is more likely to rely on stored fat for energy since there is less available glucose from food. This may help increase fat burning, especially during low- to moderate-intensity exercise, such as jogging or walking.
Drawbacks of Fasted Cardio
On the flip side, working out on an empty stomach may not be suitable for everyone. For high-intensity workouts, such as strength training or HIIT, you may feel fatigued and unable to perform at your best without proper nutrition.
Additionally, fasted cardio may lead to muscle loss, as the body may break down muscle tissue for energy when glucose and glycogen stores are depleted.
General Recommendations
For higher-intensity exercise a light snack with carbs and protein like a banana with peanut butter, can boost performance.For low intensity workouts, exercising on an empty stomach is fine but avoid exhaustion by keeping the activity light.
Conclusion
Exercising in the morning or evening depends on your preferences, lifestyle, and goals. Both offer benefits, like boosting metabolism and improving muscle strength.
The key is to find a routine that fits your schedule and supports your health objectives. Consistency is the most important factor in maintaining a successful workout routine.
Focus on proper nutrition and choose a time that keeps you energized and consistent. Ultimately, the best routine is the one that helps you achieve your health goals.