Best Time to Exercise?

For many people, the driving factor behind exercising is weight loss. While a proper diet plays a more significant role in weight loss than exercise, physical activity can still aid in achieving your goals. Understanding when to work out can be just as critical as working out itself. While anecdotal evidence exists for both morning and evening workouts, which time of day is best for optimal weight loss? Related Article: Best Weight Loss Programs

Firstly, it’s important to note that there is no definitive answer since this varies significantly on individual preferences and sleep patterns. Some studies suggest that exercising early in the morning, preferably in a fasted state mobilizes fat effectively. In comparison, others argue that late-day workouts lead to greater calorie burn and improved performance.

When we workout, our bodies experience hormonal changes, with cortisol and growth hormone being elevated in the morning hours. Although cortisol usually gets a bad rap, it plays an essential role in inflammation response and fat metabolism – its highest concentration happens around 8-9 am(morning!). Moreover, these hormones’ levels decrease at night; hence some people may feel more energized or alert in the morning after exercise.

However, suppose you struggle with fatigue during the day or tend to crash later given your circadian rhythm. In that case, morning workouts may not be optimal for you. It’s also possible that you may be restricting caloric intake much too early if you work out first thing in the morning on an empty stomach.

To determine whether morning or evening workouts are suitable for optimal weight loss, understanding your body clock goes a long way in making a decision.

Your body clock refers to the internal mechanism within our bodies that regulates sleep cycles and modest behavioural changes known as circadian rhythms. This innate system plays a crucial role in determining when we feel energized/lethargic or hungry/satiated throughout the day.

When deciding on when to exercise, one must consider their body clock. For instance, morning exercisers may find that a workout routine at noon isn’t as appealing regardless of stimulation methods. Vice versa, those who struggle in the morning may not have an efficient workout regimen after work.

According to sleep expert Michael Breus, PhD, DABSM “[…]the best time of day to work out depends on your goal[…].” People process food and nutrients differently throughout the day; these differences alter how our bodies respond to exercise. For example, during late afternoon hours, especially between 1 p.m.-4 p.m., blood sugar increases after meals; this increase can help prevent lethargy or that end-of-the-day slump.

Every individual’s body clock is unique hence finding the right time for you will require personal experimentation and evaluation. Since it plays a crucial role in choosing the most effective workout regimen for optimal weight loss, pay attention to how your physical activity affects sleep patterns and appetite throughout the day.

It’s important to note that while circadian rhythms provide some insight into optimum workout times, it doesn’t apply entirely too everything since it is more complex than this. Additionally, sometimes workload, overall health status or sleep patterns do not always line up with our innate chronotypes.

When it comes to exercise timing, there is a longstanding debate about the benefits of morning versus evening workouts for weight loss. A popular opinion leans toward morning workouts being the best option for weight loss. This is not just an empty claim but backed up by scientific research conducted over the years.

One of the primary reasons that morning workouts are ideal for weight loss is because our bodies’ hormonal composition in the morning is set up to support fat metabolism, with elevated levels of cortisol and growth hormone. This hormonal effect means that the body can burn calories efficiently during and after exercising, and it creates an optimal environment in which to lose weight. Furthermore, morning exercisers may also have less appetite throughout the day, preventing overeating and snacking on high-calorie foods.

Another fascinating benefit when exercising in the morning is that it may shift your body clock earlier, making you feel more alert in the morning and tired earlier in the evening. This shift could be beneficial as it allows you to enjoy deeper sleep cycles at night, which translates to better restorative sleep overall. Finally, sticking to healthy habits completed in the morning can improve mental health and productivity throughout the day.

So how does an early morning workout lead to better metabolism? Research suggests that engaging in physical activity after an overnight fast may increase your basal metabolic rate (BMR), meaning your body burns more calories throughout the day. With little glycogen left from last night’s dinner, stored fat becomes the primary energy source for exercise; therefore, performing fasted low-intensity cardio burns more fat. However, if you’re planning on doing High-Intensity Interval Training (HIIT), this should be done later in the day when the body can exert higher forces.

According to a study conducted by Northwestern University Feinberg School of Medicine, non-exercise activity such as walking or biking to work can contribute more to fat loss than exercise alone. Therefore, although morning workouts have many metabolic benefits, staying active throughout the day should also be emphasized.

It’s crucial to note that diet is a critical aspect of weight loss, with exercise playing a secondary role instead of being the main contributor. Eating a healthy and balanced diet is much more important to achieve weight loss goals. Strength and conditioning work is also more effective at metabolic change than cardio alone.

One study published in the journal Cell Metabolism found that fasted training is more potent than fed training to facilitate adaptations in muscle and improve glucose tolerance and insulin sensitivity. In this study, participants who trained before breakfast saw significant increases in their BMR, indicating that morning workouts can lead to sustained changes in metabolism over time.

However, one must also keep in mind that exercise has little effect on weight loss compared to calorie restriction, according to some studies. Calorie restriction by diet alone or with exercise reverses the trend of lipid deposition and promotes insulin sensitivity. Therefore, changing eating habits and tracking calories are essential steps for successful weight loss.

Do you tend to hit the snooze button one too many times in the mornings? Are you not a morning person? While morning workouts have their benefits, the best time to exercise for weight loss is the time that you will actually exercise. For some people, that might be in the evening. According to a study published by researchers at Brigham Young University, “those who work out between 6 p.m. and 8 p.m. experienced a 35 percent increase in respiratory exchange ratio – an indicator of how much fat they burned – compared with those who exercised at other times of day.”

Think of it like trying to cram in studying when you’re most productive – for some people, that’s early in the morning before class, while for others, that might be late at night after dinner.

One explanation for this increased fat burn during evening workouts is due to differences in metabolism and body temperature. Research has shown that our metabolism and body temperature are lowest during sleep and gradually rise throughout the day, peaking in the late afternoon/evening. Additionally, later in the day, our bodies have had more time to accumulate glycogen stores (energy from carbohydrates stored primarily in muscle and liver tissue) and will use these stores as fuel during intense exercise.

With increased fat burn potential thanks to natural bodily functions, let’s further explore how calorie burn factors into evening exercise.

When it comes to weight loss, calories burned vs calories consumed plays a significant role. In general, exercising burns calories, but when we workout can affect how many calories we burn overall.

An important factor to consider is your circadian rhythm – the internal “clock” that governs functions such as sleep and appetite. When we exercise outside of our circadian rhythm (i.e., working out in the morning when we’re naturally more alert or working out late at night when we should be winding down), we may not be exerting ourselves to our full potential, which can impact calorie burn.

A study published in the Journal of Strength and Conditioning Research found that athletes burned slightly more calories performing moderate exercise in the afternoon than they did during a morning session.

However, just because evening workouts can potentially burn more calories doesn’t mean they should be your only focus for weight loss. As mentioned earlier, exercise is just one piece of the puzzle. Diet plays a crucial role in weight loss, and it’s important to fuel your body with healthy nutrition to support overall health.

With this in mind, let’s explore next how balancing exercise and diet are fundamental factors for weight loss success.

When it comes to weight loss, the adage “you can’t outrun a bad diet” couldn’t ring truer. Although exercise is beneficial for our physical and mental health, diet plays a more significant role in losing weight. Regardless of the time of day you choose to exercise, consuming fewer calories than you burn is necessary to shed unwanted pounds.

Think of it like this: if you consume a large burger with fries and soda – which could add up to over 1000 calories – a 30-minute workout won’t entirely negate that amount of calorie consumption. You’d need several hours of working out at high-intensity levels to lose those consumed calories fully. That said, pairing appropriate dietary habits with consistent exercise routine is optimal.

Now that we understand the importance of balancing exercise and diet let’s explore how one can find their best time of the day for exercising.

While some studies posit that our body metabolism is at its optimum during the morning hours, making them more conducive to fat burning, there is no ‘magic hour ‘that’s perfect for everyone, as our individual physiology varies.

Therefore, finding your best time to exercise isn’t about what’s ideal theoretically but finding a practical routine tailored specifically to meet individual preferences.

For example, if you’re not necessarily a morning person but find it convenient to ease into daily workouts by taking a brisk walk around your neighborhood mid-morning after your first virtual meeting of the day, then that timing works for you.

Some factors could influence your preference such as work schedule or family commitments. It would be challenging to commit to morning exercises if your job start times are notoriously unpredictable. As well as family requirements that might necessitate attending after-school events or tackling homework duties before settling into some me-time at night.

Remember: Consistency is the most important factor when settling down for a suitable timing to exercise, ensuring it complements your schedule is key. Once you identify what works for you, make sure you create an accountability plan that keeps you on track until it becomes a sustainable habit.

Lastly, while finding your best time of day isn’t as critical of a factor as exercising regularly and paying attention to your diet, having a routine that works for you brings about healthy habits that will support your fitness goals over time.