Oct
Fitness, Health & Wellness
Does Time of Day Affect How Exercise Benefits Me?
Picture this: you’re lacing up your running shoes at dawn, while your neighbor gets their workout in after dinner. You’re both putting in the work, but are you maximizing your results based on when you exercise? That’s a question that’s been asked more and more by fitness enthusiasts and scientists alike. Could the time of day really make a difference in how effective your workout is, or is it all just a myth? Let’s unpack what the science has to say.
It turns out that your body’s internal clock, also known as the circadian rhythm, plays a bigger role in your physical performance than you might think. Your circadian rhythm influences everything from your body temperature to hormone production, and it just might have an impact on how well you perform during exercise. Intrigued? Let’s explore what the research says about exercising at different times of the day, and whether or not it affects the benefits you can reap from your workouts.
Morning Exercise: Fresh Starts and Fat Burning
There’s a reason why many people swear by their morning workouts. Waking up with the sun and starting your day with exercise can set a positive tone for the hours ahead. Research shows that working out in the morning might give you a head start on burning fat. A study conducted by Ebi Research found that people who exercised on an empty stomach in the morning burned up to 20% more fat than those who exercised after eating breakfast (source: Ebi Research, https://www.ebi.ac.uk/research). This happens because, overnight, your body depletes its glycogen stores (the stored form of glucose), causing your body to use fat as a source of energy during your morning workout.
Additionally, working out early can help regulate your appetite and metabolism throughout the day. People who exercise in the morning tend to have better control over their hunger hormones, particularly ghrelin, the hormone responsible for making you feel hungry. This might be why some morning exercisers report less appetite and fewer cravings throughout the day.
Morning workouts also offer psychological benefits. Kicking off your day with a sense of accomplishment boosts your mood and can make the rest of the day feel more manageable. Plus, morning exercise has been shown to increase cognitive function, helping you stay sharp and focused in those all-important morning meetings.
However, there are some trade-offs. Early morning workouts may not be the best time for everyone to perform at their peak. Your body temperature is at its lowest in the morning, which means your muscles may be stiffer, and your energy levels might not be at their best. For some, that could increase the risk of injury or make it harder to reach high levels of exertion.
Afternoon Exercise: Peak Performance Hours
If you’re not a morning person, you might be in luck. Studies have found that our bodies tend to perform better physically in the afternoon. By the middle of the day, your body temperature has increased, which means your muscles are more flexible, your strength is at its peak, and your reaction times are faster. All of this sets you up for a more efficient workout.
Hormonal fluctuations also play a role in this. Testosterone, a hormone that is important for muscle building in both men and women, is at its highest in the afternoon. That makes it an optimal time for strength training or high-intensity interval workouts. You’re also less likely to feel stiff, and there’s a lower risk of injury due to improved muscle elasticity at this time of day.
Another perk of exercising in the afternoon is that you can use your meals as fuel. By this point, you’ve likely had at least one or two meals, which means your glycogen stores are fully stocked. This can help you power through more intense workouts, whether it’s a long run or a heavy weightlifting session.
But what about people with busy schedules? Fitting in an afternoon workout isn’t always easy, especially if you have a demanding job or other responsibilities. And if you can only squeeze in a workout between meetings or calls, it might not be the most productive session. Time constraints can reduce the quality of your workout if you’re constantly checking the clock.
Evening Exercise: Stress Relief and Sleep Impacts
For some people, the end of the day is the perfect time to squeeze in a workout. Whether it’s to blow off steam after a long day or because it’s the only time that fits their schedule, evening exercise has its perks.
One of the biggest advantages of exercising in the evening is that it can help reduce stress. Physical activity triggers the release of endorphins, your body’s natural mood boosters. After a long day, an evening workout can help you unwind, release tension, and improve your mood before heading to bed.
Evening workouts may also contribute to better sleep quality, though this is a bit more controversial. Some research suggests that moderate exercise in the evening can help people fall asleep faster and enjoy deeper sleep, while others argue that vigorous exercise late in the evening can disrupt sleep due to elevated heart rates and adrenaline levels. The key here seems to be moderation. Light to moderate activity may help you wind down, but pushing yourself too hard might make it difficult to relax afterward.
However, there’s a potential downside to evening exercise for people with busy schedules: motivation. After a long day at work or school, your energy levels might be drained, and the last thing you want to do is hit the gym. It can be easy to skip an evening workout in favor of a cozy night on the couch. But for those who can push past the fatigue, evening workouts can be a great way to clear your mind, de-stress, and even build muscle effectively.
Does Time of Day Really Matter?
While there’s research to suggest that exercising at certain times of day can offer specific benefits, the most important thing is consistency. Whether you’re an early bird, a midday mover, or a night owl, the key is sticking to a routine that works for your body and lifestyle.
Your personal preferences, schedule, and how your body feels at different times of the day should guide your decision. For some, the convenience of an evening workout is a game-changer, while others might love the energy boost from a morning run. Ultimately, the best time to work out is the time that allows you to stick with it in the long term.
If you’re still unsure, experimenting with different workout times might help. Try a few weeks of morning workouts, then switch to afternoon sessions. Pay attention to how your body responds, how you feel mentally, and how well you can perform during each time slot. There’s no one-size-fits-all answer here, but there’s a perfect time for everyone to reap the benefits of their exercise routine.
The Science Says Yes, But You Should Decide What Works for You
So, does the time of day affect how exercise benefits you? The short answer is yes depending on your goals and lifestyle, the time of day can have an impact on how effective your workouts are. However, the most important factor is sticking with your routine consistently. Whether you’re aiming for fat loss, muscle gain, stress relief, or overall health, there’s a time of day that will work best for you. It’s all about finding your rhythm and making sure your workouts fit seamlessly into your life.
