Introduction
When is the best time to work out? It’s a common question among those looking to start an exercise routine or take their workouts to the next level. The answer depends on many individual factors, such as your circadian rhythm, energy levels, and daily schedule.
Working out has numerous benefits, including improved physical health and mental well-being. According to the U.S. Department of Health & Human Services, adults should aim to get at least 150 minutes of moderate-intensity aerobic activity each week.
How to Determine the Best Time to Work Out for You
The best way to figure out when you should work out is to consider your own needs. Here are some things to keep in mind as you determine what works best for you:
Consider Your Circadian Rhythm
Your circadian rhythm is your body’s natural clock that helps regulate your sleep-wake cycle. It’s largely determined by light exposure and temperature changes. Most people have a natural tendency towards being either an “early bird” or a “night owl” — meaning they tend to feel more alert either in the morning or at night.
Assess Your Energy Levels
Think about when you typically feel most energized throughout the day. Are you a morning person who wakes up with lots of energy? Or do you find yourself feeling more energized later in the day? Pay attention to your energy levels and use that information to determine the best time for you to work out.
Consider Your Schedule
It’s also important to consider your daily schedule. If you’re someone who works during the day, it may be easier to fit in a workout in the morning or evening. On the other hand, if you have a more flexible schedule, you may be able to fit in a workout during the afternoon.
Pros and Cons of Morning vs Evening Workouts
Now that you have a better understanding of your circadian rhythm and energy levels, it’s time to look at the pros and cons of working out in the morning versus the evening.
Morning Workouts
If you’re an early riser, there are several benefits to working out in the morning. For one, exercising in the morning can help increase your energy levels for the rest of the day. Additionally, working out first thing can help set the tone for the rest of the day — making it easier to stick to healthy habits like eating nutritious meals and getting adequate sleep. On the flip side, morning workouts can be challenging for those who aren’t used to getting up early. Additionally, it’s easy to skip out on a morning workout if you hit the snooze button one too many times.
Evening Workouts
For those who prefer to stay up late, there are several benefits to working out in the evening. For starters, you may find that you have more energy in the evening than in the morning. Additionally, working out at night can help relieve stress and give you an endorphin boost before bed. However, it can be harder to motivate yourself to work out after a long day — especially if you’ve already had dinner or are feeling tired. Additionally, working out too close to bedtime can make it harder for you to fall asleep.
Tips for Early Birds and Night Owls
Whether you’re an early bird or a night owl, there are ways to make your workout routine work for you. Here are some tips for both types of exercisers:
Early Bird Tips
If you’re an early riser, try to go to bed a little earlier the night before so that you can get up in time for your morning workout. Additionally, it can help to have a plan in place the night before — such as laying out your workout clothes or packing a gym bag — so that you’re ready to go in the morning. Lastly, don’t forget to fuel up before your workout with a nutritious breakfast.
Night Owl Tips
If you’re a night owl, try to plan your workouts in advance so that you can make sure you’re setting aside enough time for them. Additionally, it can help to set small goals for yourself — such as committing to a certain number of days per week or aiming to exercise for a certain amount of time. Finally, don’t forget to fuel up before your workout with a snack that’s high in carbs and protein.
Busting the Myth of Working Out Only in the Morning
Many people believe that the only way to get the most out of your workout is to do it first thing in the morning. This isn’t necessarily true — as long as you’re consistent and mindful of your own needs and preferences, you can get great results no matter when you choose to work out. Here’s a closer look at the potential benefits and drawbacks of working out later in the day:
Benefits of Working Out Later in the Day
There are several potential benefits to working out later in the day. For one, you may find that you have more energy and focus in the afternoon or evening than in the morning. Additionally, exercising later in the day can help you wind down and relax before bed, which can lead to better sleep.
Potential Downsides of Working Out Later in the Day
That said, there are some potential drawbacks to working out later in the day. For one, your body may not be adequately fueled if you haven’t eaten since lunchtime. Additionally, if you wait too long to work out, you may be too tired or stressed out to get the most out of your workout.
When is the Optimal Time to Exercise for Maximum Results?
Ultimately, the optimal time to exercise will depend on your own individual needs and preferences. While some people may find that working out in the morning works best for them, others may find that working out in the afternoon or evening is more effective. Here’s a closer look at the potential benefits of each:
Morning Workouts
If you’re an early riser, you may find that working out in the morning can help you get energized for the day ahead. Additionally, working out first thing can help you stay focused and motivated throughout the day.
Afternoon Workouts
If you’re not a morning person, you may find that working out in the afternoon is more effective. That said, it’s important to make sure you’re adequately fueled before your workout — ideally with a combination of carbs and protein.
Evening Workouts
For those who prefer to stay up late, working out in the evening can be a great way to wind down after a long day. Additionally, it can help boost your mood and give you an endorphin rush before bed. Just make sure to leave enough time between your workout and bedtime so that your body has time to cool down before you hit the hay.
How to Create a Workout Schedule That Fits Your Lifestyle
Once you’ve determined the best time to work out for you, it’s time to create a workout schedule that fits your lifestyle. Here are some tips to help you get started:
Be Flexible and Adjustable
The key to staying consistent with your workouts is to be flexible and adjustable. This means planning ahead and scheduling your workouts at different times throughout the week — but also being willing to adjust your schedule if something unexpected comes up.
Incorporate Variety
Another key to staying consistent with your workouts is to incorporate variety into your routine. This means doing different types of exercises — such as strength training, cardio, yoga, and HIIT — so that you never get bored.
Take Breaks
Finally, don’t forget to take breaks from your workouts. This doesn’t mean taking a break from exercise altogether — but rather taking a few days off here and there to give your body a chance to recover.
Conclusion
When it comes to figuring out the best time to work out, it’s important to consider your own needs and preferences. Some people may find that working out in the morning works best for them, while others may find that working out in the afternoon or evening is more effective. Ultimately, the key to creating a successful workout routine is to be flexible and adjustable, incorporate variety into your routine, and take breaks when needed.
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