The question of the best time to exercise has long sparked debate among fitness enthusiasts. Data from American fitness company Future reveals that approximately 41 percent of workouts occur either between 7 AM and 9 AM or 5 PM and 7 PM.
Dr. Andrew Jagim, Director of Sports Medicine Research at the Mayo Clinic Health System in Wisconsin, shared insights into this ongoing discussion. “The debate is fascinating, with proponents of both morning and evening workouts emphasizing different benefits,” he said. “From increased energy levels and enhanced performance to greater weight-loss potential, health experts are delving into the science behind exercise timing to identify the most effective approach for achieving fitness goals.”
Morning Workouts: A Fresh Start
For those who prefer morning workouts, the appeal of beginning the day with exercise is undeniable. “Completing your workout before the day starts can provide a sense of accomplishment and set a positive tone for the rest of the day,” Dr. Jagim explained. The release of endorphins and the satisfaction of finishing a workout before 9 AM can be a powerful boost to one’s self-esteem.
Moreover, morning workouts eliminate the concern of fitting exercise into an already busy day. “By getting your workout done in the morning, you free up your afternoons and evenings for other activities like cooking dinner, socializing, or simply relaxing,” Dr. Jagim added. This flexibility can reduce stress and improve overall well-being.
Strategic pre-exercise nutrition is crucial for morning exercisers. “Starting the day with a balanced breakfast containing carbohydrates, protein, and healthy fats can provide the necessary energy for a morning workout,” he recommended. Options like wholegrain cereals or Greek yogurt with fruit are ideal, with sufficient time allowed for digestion.
Evening Workouts: Peak Performance
Conversely, evening workouts have their own set of advantages. “The body’s ability to perform peaks in the afternoon and early evening, with optimal muscle function, strength, and endurance,” said Jake Erickson, an osteopathic medicine practitioner specializing in sports medicine at the Mayo Clinic Health System in Onalaska, Wisconsin. During this time, the body has had time to wake up, meals have been consumed for energy, and mental alertness is often heightened.
Evening exercise may be particularly suited for high-intensity activities like interval training or speed work. However, Dr. Alecia Gende, also from the Mayo Clinic Health System in Onalaska, cautioned that intense workouts late in the evening could disrupt sleep patterns. “If you find it difficult to wind down after an evening workout, it might be better to opt for a lighter session, such as a walk or light weightlifting,” she suggested.
Ensuring adequate nutrition throughout the day is essential for those who prefer evening workouts. “It’s vital to refuel the body with carbohydrates and protein after exercise,” Dr. Jagim advised. “A nutrient-rich meal within two hours of the workout can aid muscle recovery and enhance training adaptations.”
Midday Exercise: An Underrated Option
For many, the afternoon slump hits around 3 PM. A recent study involving over 90,000 participants found that exercising in the afternoon may lower the risk of heart disease and premature death more effectively than morning or evening workouts, particularly for men and the elderly.
“Morning workouts may not be suitable for shift workers or night owls,” Dr. Gende noted. “In such cases, a mid-day workout could be more practical.” Activities like walking can rejuvenate both mind and body during this time.
Finding Your Optimal Exercise Time
Ultimately, the best time to exercise varies for each individual. “For those who struggle to find time, consider scheduling a ‘snack competing’ activity,” Erickson suggested. This concept involves substituting snack time with a quick workout, which can reduce calorie intake and increase calorie expenditure.
For those with tight schedules, breaking a workout into short 10-minute sessions throughout the day can still be effective. Whether it’s morning, afternoon, or evening, the key is consistency and finding a routine that fits one’s lifestyle and preferences.
