When’s the Best Time to Work Out?



While some people are up at the crack of dawn to lace up their running shoes to workout at their favorite studio, others can’t fathom a workout before noon. Finding the perfect time to exercise is as much about personal preference as it is physiology. Exercise is supposed to feel good—but if muscles are tight in the morning or working out to late disrupts sleep, it can feel counterproductive.

Morning Perks

It’s sometimes easier to keep a morning workout routine consistent. Afternoon and evening workouts are more likely to conflict with other responsibilities as the day progresses. Plus a full day’s work can take a serious toll on willpower—which can overcome any gym-goer’s best intentions.

Morning workouts might also be a good option for stress-free snoozing. Since exercise increases heart rate and body temperature, working out too late in the evening (generally after 8 p.m.) may disrupt, while one study showed that working out at 7 a.m. (compared to 1 p.m. or 7 p.m.) may help people sleep more soundly at night.

Finally, one study found that 45 minutes of moderate morning exercise (like walking briskly on the treadmill) helped curb appetite directly after working out. Research also shows that people can burn up to 20 percent more body fat exercising on an empty stomach—much easier to do first thing in the a.m. than at night.

Afternoon Advantages

Plenty of people tout the benefits of early morning sweat sessions, but if you can’t fit in a workout before noon, don’t sweat it. Research suggests the body could adapt to regular gym dates, so if we hit the weight room every day at 4 p.m., eventually we might perform better at that time than at any other time of day. These findings are similar to earlier research, which suggests that sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion. But scheduling a workout is more complicated than choosing a number on the clock.

Your body’s core temperature is an important factor in determining the quality of exercise. A cold body leaves muscles stiff, inefficient, and susceptible to sprains, whereas higher body temperatures leave muscles more flexible.  Body temperature typically increases throughout the day, so muscle strength and endurance may peak in the late afternoon, when body temperature is highest. The afternoon is also when reaction time is quickest and heart rate and blood pressure are lowest, all of which combine to improve performance and reduce the overall likelihood of injury.

The Bottom Line

In the end, it’s most important to find a realistic, consistent workout schedule, no matter what the time. If working out in the morning is best for your schedule, just make sure to warm up muscles that might be cold and tight from sleep. And to keep afternoon workouts consistent, treat them as unbreakable appointments, find a workout buddy, and keep a gym bag in the car or office to minimize excuses.

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Ever Feel Like Your Body Is Working Against You?


Here’s how to stop dieting and start feeling, eating, and living better.

1. You find freedom in your eating.
2. You enjoy foods made with real ingredients, including fat.
3. You realize you’re no longer addicted to sugar.
4. You feel at peace with your body.
5. You lose weight (and keep it off).

This is what many people call “losing weight without trying.” Once you let it go, you eat real foods, you no longer focus on calories, counting points and on eating less, the physical weight starts to go away, and so does the emotional weight of all your past self-imposed restrictions. You fit into your jeans again and you have more energy.

And this makes you feel in control and really alive.

Sure, the change might be slow, and it might be difficult to adjust your thinking if you’ve been dieting and depriving yourself for a long time. It does take consistency, but chances are you’ll enjoy it a lot more as well as feel happier and proud of yourself.

Guruz Fitness Studio is dedicated to helping individuals eat more real food, boost their energy and feel good in their body. You can join our tribe too.  Contact us at Guruz Fitness Studio

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