WHEN’S THE BEST TIME TO WORK OUT?

 Is it better to work out in the morning or should you exhaust yourself later in the day? Even scientists can't seem to agree on it. So what do you need to do?

There have been many studies conducted over the years to determine the best time to exercise, but to be honest, solid scientific data is still hard to come by. The good news is that a recent Australian study has added a fresh dynamic and rekindled interest in this contentious issue.

This most recent research examined the relationship between nutrition and exercise for the first time (past studies have not considered diet, therefore making it difficult to differentiate the effects of exercise, and the timing of workouts, from how people fuel their bodies). The study subjects were a group of obese, inactive men who consumed a high-fat diet. The study participants improved their cardio fitness regardless of when they exercised, the researchers discovered after adopting a diversified exercise programme. But individuals who exercised later in the day also saw lower cholesterol, better blood sugar regulation, and enhanced cardiovascular molecular patterns in their bloodstreams—all significant indicators of improved metabolic health.

These new discoveries may be instructive for men who enjoy eating fried food while lounging on the couch, but they don't offer any specific advice for the rest of us. It appears that there is still much debate about when is the optimum time to exercise.

Bryce Hastings, head of research for Les Mills, advises exercising whenever it feels good to get the most out of your workout.

You're more likely to enjoy exercise if you plan it for the time that suits you most. Exercise is something you persist with if you love it, and that is how habits are formed. The benefits begin to manifest as soon as exercise becomes routine.

"Sure, there's a possibility that your body will burn calories differently at various times of the day, but these variations will be negligible in comparison to the advantages of regular exercise. The quantity of regular physical activity you engage in is directly related to how much you will gain from exercise, the expert continues.

Consistency is developed through some trial and error. Hastings advises attempting the same exercise routine at several times of the day. Keep a record of how you feel when working out and what fits your schedule the best.

Here are some noteworthy facts to think about if you're still having trouble deciding when to work out.

THE BENEFITS OF EXERCISE IN THE MORNING

Many individuals contend that early morning workouts are the most effective when it comes to creating habits. By working out first thing in the morning, you may complete your physical exercise before any competing priorities, disruptions, or excuses enter the picture. There is hence a higher likelihood of consistency.

Exercise in the morning makes doing out on an empty stomach more practical, and studies indicates that working out while fasted increases fat burning. There is some evidence that exercising in the morning can make the after-burn benefits of exercise remain longer.

Exercise in the morning could help you maintain a healthy sleep pattern. According to research, it can change your circadian cycle, causing you to wake up naturally more alert and fall asleep more quickly at night.

Studies have also shown that working out first thing in the morning can increase productivity by enhancing your alertness, focus, and energy as well as your capacity for making decisions.

Top Tip: 

The key to making the most of your early-morning workout is to wake up feeling revitalised, eager to increase your heart rate, and rejuvenated. Because of this, a sound bedtime routine is crucial. Your body's capacity to sleep may be hampered by internet use or late-night snacking, which will make getting up that much more difficult.

THE BENEFITS OF EXERCISE LATER IN THE DAY

The tension of the day can be reduced by exercise in the evening. You'll be in a better position to push your limits and intensify your workout if you've had plenty of opportunity to eat and feed your body throughout the day.

Some experts advise performing strength training and HIIT workouts at night if you can because physical performance, such as muscle strength, flexibility, power, and endurance, can frequently be better then.

The point of tiredness can take up to 20% longer for people who work out in the evening, meaning they can work out for longer and gain more fitness advantages.

Later in the day, when your core temperature is warmer, you are more likely to increase your workout without the need for a long warm-up. Additionally, research has shown that testosterone synthesis is higher during afternoon and evening exercises than it is during morning exercise, which is crucial for both men and women to gain muscle.

Later in the day workouts may help metabolic health by reducing blood sugar spikes. They may also enhance heart health and type 2 diabetes management. Additionally, studies have indicated that evening exercise might help mitigate the effects of a bad diet.

Last but not least, there is no solid proof that nighttime exercise can affect sleep patterns. In fact, if you make the right choices, your workout can encourage restful sleep. Pre-bedtime yoga and meditation sessions can promote pleasant emotions, better sleep, and faster recovery from both mental and physical stress, according to a new research of BODYBALANCE/BODYFLOW.

TOP TIP:

Exercise doesn't have to be done in the evening. Many people discover that getting out of the office for a noon workout can be energising. You'll have more energy, be more productive, and even be able to get over the dreaded mid-afternoon slump thanks to it.

The most crucial fact to remember is that any activity is beneficial. Exercise at a time that is convenient for you is far preferable than no exercise at all.

It's a good idea to try to exercise first thing in the morning if you ever feel like your motivation is lacking. It is much better to complete your workout than to schedule it for the afternoon and never do it. There's good news if you don't like mornings. Given that research indicates that your body can eventually acclimatise to consistent training cycles, there is a good potential that you can grow to like the mornings.