The debate over the optimal time to exercise is an age-old one, with proponents on both sides of the divide touting the benefits of morning and evening workouts. To provide a clear answer, it's important to examine the scientific literature surrounding this topic. Let's dive in.
Morning Workouts: Advantages of Rising and Grinding
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Kickstarts Your Metabolism: Engaging in physical activity early in the morning can jumpstart your metabolism. A study published in the Journal of Physiology (2010) found that exercising in a fasted state (usually in the morning before breakfast) could burn up to 20% more fat compared to exercising later in the day.
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Better Consistency: A study from the American Journal of Lifestyle Medicine (2012) indicated that morning exercisers have a higher likelihood of sticking to their routine compared to those who exercise later in the day.
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Improved Mood and Cognitive Function: Morning workouts can elevate your mood and enhance mental clarity. A study in the British Journal of Sports Medicine (2019) revealed that morning exercise improves attention, visual learning, and decision-making.
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Regulates Appetite: Morning exercise might help in appetite regulation. A study in the journal Medicine & Science in Sports & Exercise (2012) found that morning exercise reduced the calorie intake in participants for the day.
Evening Workouts: The Twilight Gains
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Increased Performance and Strength: According to a study in the Journal of Strength and Conditioning Research (2015), the body's temperature is higher in the evening, which can lead to improved muscle function and strength, reducing the risk of injuries.
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Higher Pain Tolerance: Research from the journal Frontiers in Physiology (2013) suggests that people might have a higher pain tolerance in the evening. This could mean potentially longer and more intense workouts.
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Better Flexibility and Endurance: As per the Journal of Sports Medicine and Physical Fitness (2012), the evening is when the body reaches peak flexibility, which can be advantageous for exercises that require a higher range of motion.
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Stress Relief: After a long day, an evening workout can help in reducing the stress hormone cortisol, which peaks in the morning and declines throughout the day, as evidenced by a study in the International Journal of Sports Medicine (2005).
Factors to Consider
While the scientific literature provides insights, the decision of when to exercise also depends on individual factors:
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Chronotype: Some people are naturally morning larks while others are night owls. Your chronotype can influence your performance, as stated in a study in the journal Chronobiology International (2007).
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Personal Schedule: Your work, family, and social commitments play a crucial role in determining the best time for a workout.
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Fitness Goals: The type of fitness goal (e.g., weight loss, muscle building, endurance training) might influence the ideal time for training.
The best time to exercise is ultimately subjective and varies from person to person. While science provides guidelines based on physiological advantages at different times of day, it's essential to consider personal preferences and schedules. Regardless of the chosen time, consistency is key to achieving and maintaining fitness goals. Remember, the best workout is the one that actually happens!
