When it comes to execute
workout, one of the most common questions is, "What is the best time to exercise: morning or evening?"
Many people struggle with determining the optimal time of day for physical activity
that aligns with their fitness goals, lifestyle, and preferences. While there is
no universal answer, understanding the benefits and potential drawbacks of
exercising at different times can help you find the best routine for you. In
this article, we will explain the pros and cons of both morning and evening HIIT workouts, backed by research, to
help you decide the best time for your exercise regimen.
Morning Workouts: Rise and Shine
with Exercise
The
Benefits of Morning Workouts
1)
Boosting Metabolism Early:
One of the most touted
benefits of morning workouts is the ability to kick-start your metabolism.
Exercising first thing in the morning, especially in a fasted state, is
believed to help increase fat burning and energy expenditure throughout the
day. This phenomenon, known as excess post-exercise oxygen consumption (EPOC),
means your body continues to burn calories at an elevated rate even after the workout is over.
2)
Consistency and Routine Building:
For many, the early
hours of the day provide fewer distractions and interruptions. Exercising in
the morning allows you to complete your workout before your daily schedule gets
hectic. This is a significant advantage for people who have busy workdays or
unpredictable schedules. Morning exercisers are also more likely to develop a
consistent routine, as they start their day with intention and purpose.
3)
Improved Mood and Mental Clarity:
Exercise
releases endorphins, which are natural mood elevators. Starting your day with a
workout can give you a positive outlook, reduce stress, and improve your mental
clarity throughout the day. Many individuals report feeling more energetic and
focused after morning exercise, which can help with productivity and overall
well-being.
4)
Better Sleep Quality:
Research suggests that
people who exercise in the morning
tend to have better sleep patterns. By aligning your workout with your body’s
natural circadian rhythm, morning exercise can help regulate your sleep-wake
cycle. Plus, working out early reduces the risk of being too energized or alert
before bedtime, which could disrupt your sleep.
The Drawbacks of Morning Workouts
1)
Lower Body Temperature and Stiff Muscles:
In the morning time;
your body temperature is lower, and your muscles are stiffer due to inactivity
during sleep. This means your body may not be as ready for intense pre workout right away. A more extended
warm-up might be required to reduce the risk of injury, particularly if your
workout involves heavy lifting or high-intensity training.
2)
Energy and Performance Limitations:
If you are not a
natural morning person, you may find it difficult to summon the energy and
motivation for a high-intensity workout. Low energy levels in the morning can
lead to suboptimal performance, especially for those engaging in strenuous
activities like weightlifting, sprinting, or endurance exercises.
3)
Impact on Social Life:
For some, execution of workouts in the morning means
sacrificing leisure time, sleep, or family interaction. While morning exercise
can be beneficial, it may require you to go to bed earlier or skip social
activities in the evening, which could impact your overall quality of life.
Evening Workouts: Unwind and Sweat
It Out
The
Benefits of Evening Workouts
1)
Improved Performance and Strength:
Multiple studies
indicate that exercise performance,
strength, and endurance tend to be better in the late afternoon or early
evening. Your body temperature is higher during this time, making your muscles
more flexible, your reaction times faster, and your heart rate and oxygen
uptake more efficient. This means you are likely to perform better in strength training and cardiovascular
activities later in the day.
2)
Stress Relief and Relaxation:
Evening workouts can
serve as a great way to unwind after a long day. The physical activity helps
reduce cortisol (the stress hormone) levels, promoting relaxation and better
mental health. For those dealing with a demanding job or hectic daily schedule,
exercising after work can help alleviate tension and create a natural
transition from the stresses of the day to a more peaceful evening.
3)
Greater Flexibility with Time:
Many people find that
evenings are more flexible for exercise,
allowing them to engage in longer or more social workouts. Fitness classes, gym
sessions, or outdoor activities are often scheduled in the evening, providing
an opportunity for group exercises and social interaction. Evening workouts can
also be less rushed, giving you the freedom to enjoy your routine without
feeling pressed for time.
4)
Increased Muscle Growth Potential:
For those focused on strength training and muscle growth,
working out in the evening might offer an advantage. Your body’s metabolism and
protein synthesis capabilities peak later in the day, which can result in more
effective muscle repair and growth post-workout.
The Drawbacks of Evening Workouts
1)
Interference with Sleep:
While evening workouts can be energizing and help
with stress relief, they may also interfere with sleep for some people.
Exercising too close to bedtime can elevate your heart rate and adrenaline
levels, making it harder to wind down and fall asleep. If you are prone to
insomnia or restless nights, it’s important to time your workouts earlier in
the evening to avoid sleep disruption.
2)
Potential Scheduling Conflicts:
Evening HIIT workouts often compete with social
obligations, family time, and other responsibilities. If your evenings are
already packed with commitments, it may be challenging to find time to exercise
without feeling rushed or sacrificing important aspects of your personal life.
3)
Lack of Motivation:
After a long day; it
can be tough to find the motivation and energy to exercise. Evening fatigue can
diminish your enthusiasm for working out, especially if your day has been
physically or mentally draining. This can lead to skipped workouts or less
intense sessions, potentially hindering your progress.
Morning vs. Evening: What Does
Science Say?
There is a wealth of
scientific research exploring the optimal time for exercise, but the findings are often mixed and depend on various
factors such as personal goals, body composition, and lifestyle.
Morning
Workouts and Weight Loss:
Some studies suggest
that morning exercise may be more effective for fat loss. This is particularly
true for fasted cardio, where exercising before breakfast can promote the use
of fat stores for energy, leading to greater fat loss over time. A study published
in the journal “Obesity” found that participants who exercised in the morning
lost more weight than those who exercised at other times of the day. However,
it is important to note that overall calorie expenditure and consistency matter
more than the timing of your pre workout.
If you can stick to a regular exercise routine, whether it’s in the morning or
evening, you are more likely to see results.
Evening
Workouts and Athletic Performance:
On the other side;
evening workouts tend to correlate with improved athletic performance. A study
from the “Journal of Strength and Conditioning Research” found that athletes
perform better in the evening, with greater strength, endurance, and muscle
growth potential. This is due to higher body temperature; more activated
muscles, and increased hormone production that supports strength training and recovery.
Circadian
Rhythms and Chronotypes:
Your circadian rhythm,
or internal body clock, plays a crucial role in determining your best workout
time. Chronotypes, which classify people as morning larks or night owls, can
influence when you feel most energetic and alert. If you are naturally a
morning person, you may find that exercising in the early hours aligns best with
your energy levels. Conversely, night owls may thrive in evening workouts when they feel more awake and
prepared for physical activity.
Tailoring Your Workout Time to Your
Goals
Ultimately, the best
time to work out depends on your personal goals, lifestyle, and body type. Here
is the way how to choose based on your specific needs:
For
Weight Loss:
Morning HIIT workouts, particularly fasted
cardio, may help with fat loss by tapping into fat stores for energy. If weight
loss is your primary goal, consider working out before breakfast and
maintaining a consistent routine.
For
Muscle Growth and Strength:
Evening workouts may be
better for those focused on building muscle and improving strength. The higher
body temperature and optimal hormone levels in the evening can enhance
performance and muscle recovery.
For
Better Sleep and Mental Health:
Morning workouts are
ideal for regulating your sleep-wake cycle and reducing stress throughout the
day. They can also improve mood and focus, making them a great option for those
seeking mental clarity and better sleep quality.
For
Flexibility and Social Interaction:
Evening workouts offer more time flexibility
and the opportunity to join group fitness classes or engage in social
activities. If you prefer a more leisurely or social workout environment,
evenings may be your best bet.
Final Thoughts:
There is no one-size-fits-all answer to whether you should execute pre workout in the morning or evening. Both times offer distinct advantages depending on your goals, preferences, and lifestyle. The key is to experiment and find what works best for your body and schedule. Whether you are an early riser looking to start your day with a workout or someone who prefers to exercise after the sun sets, consistency and enjoyment are what matter the most in achieving your fitness goals. Ultimately, the best time to work out is the time that you can stick to consistently, aligns with your fitness goals, and makes you feel your best.