When it comes to exercise, you definitely want to know “what’s the best time to workout?” “When should I workout morning, evening, afternoon or night?” what’s the best time to workout to lose weight? What’s the best time to workout for weight gain?
The answer isn’t as simple as it looks because exercising in the morning, afternoon, evening or night has its own benefits and disadvantages.
The answer to this question is depends up to your fitness goal. However, Working out any time of the day gives you many health benefits. But choosing the right time to work out may help you achieve your fitness goal faster.
Fitness goals depend on person to person. Some people want to gain muscles, some want to lose weight and some just want to maintain their fitness. Whatever your goal is, in this article, I’ve tried to cover as many things as possible related to the query “Best time to work out.”
First of all, we’ll see what are the pros and cons of exercising different four times of the day such as morning, afternoon, evening and night. Then we’ll know the answers of the major questions like what’s the best time to workout to lose weight? When’s the best time to workout for weight gain? and When should your workout to maintain fitness?
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Pros and Cons of Morning Time workout
Benefits of Morning Exercise
A morning workout is an incredible strategy to begin your day – for various purposes. Managing your family priorities and working 9 hours job as well as spending time on your hobbies give you a strong excuse to skip the exercise. However, it would be great if you do the workout just after you wake up.
Here we take a look at the benefits of the Morning Time Workout:
1. Morning Workout gives you Extra energy
Morning exercises are among the finest methods to really feel energized and ready for your day. Certainly, working out in the morning gives you extra energy than your breakfast. You’ll gain immediate energy, activeness and mindfulness that help you in your working life and increase your performance & productivity.
2. Exercising in the morning improve your mood
Working out in the morning is the best thing to kickstart your day. Morning workout makes you feel active and fresh throughout the day. Workout helps you improve your mood and an excellent mood helps you think creative ideas.
3. Morning workout makes you feel refreshed throughout the day
Working out in the morning can help you in feeling refresh throughout the day. Understanding that you just began your day with doing one thing wonderful for your self and you are well being.
4. Working out in the morning Improve the quality of your sleeping
Exercise, typically, is understood to advertise higher sleeping habits. However, exercising in the evening/night could make it more durable to go to sleep at night time (because it boosts your endorphins).
One analysis discovered that people who exercise in the morning can sleep longer than those who exercise in the evening. Morning exercises are one of the simplest ways to reap the entire sleep advantages of train.
5. Morning workout lowers your blood tension
Regular exercise is improbable for serving to stop hypertension. As it seems, exercising within the morning is perhaps even higher! The similar examine talked about beforehand additionally discovered that early morning workout is the greatest way to decrease blood stress. Some studies also found that working out in the morning decreased blood stress by 10%. Low blood pressure prevents many diseases like cardiac arrest etc.
6. Morning workout reduces stress
Exercising in the morning reduce your stress level which you feel because of your work, lifestyle or any other reason. Working out in the early in the morning will reduce and cope up with your stress hormones.
How to start working out in the morning?
According to an article published by the European Journal of Social Psychology; to make something as a habit, one needs to do that for at least 2 months. So, if you start exercising in the morning and if you stay consistent for the next 2 months, then you’ll be used to it.
We know that it’s difficult to hit the gym in the early morning. However, if you start exercising in the morning day in day out before you go to the workplace; Then you’ll really feel extra active, assured, and prosper in many wells being advantages.
If you can add the morning workout in your daily routine, that would be good. But one thing we should keep in mind that the consistent workout has many benefits doesn’t matter what time of the day we workout. The most important thing is that we have to make work out, a habit whether we do in the morning, day, evening or night. The best time to train is the time that works suits for you.
Disadvantages of Morning Workout
Morning workouts, while convenient, also have significant disadvantages that may give you a reason to change your routine to later in the day. So, let’s find out what could hold you back from working out in the morning:
1. Lower Energy Stores
During the night, your body uses to stores glycogen, the main energy source for your body. When you wake up, it takes a few hours to replenish these energy stores. If you workout in the morning your body breaks down fat for energy without using stored glycogen. However, this breakdown is less efficient and you may feel tired much earlier than if you workout later in the day.
2. Morning workout is not much effective for muscle gain
Working out in the morning doesn’t help in promoting muscles gain. Even I realised this because when I was working out in the evening time around 6 pm my muscles were growing but when I started exercising in the morning I saw no improvement in my muscles gain.
My muscles were stable they were neither decreasing nor increasing. The reason behind your muscles use glucose to fuel weight-lifting and resistance workouts and you don’t yet have sufficient stores which don’t help in increasing muscle gain.
However, morning workout helps some people in muscles gain, mostly lean people but not everyone. If your goal is to increase muscle mass then you may take a pre-workout meal because it might help you in muscles development.
3. High chances of Injury
Exercising the first thing in the morning depends on person to person, but if you’re waking up and immediately working out then chances are you’re not completely awake. Working out when you’re still tired puts you at greater risk to injure yourself because you’re not paying attention to your body or your environment. So to avoid injuries or cramps you need a warm-up before lifting, pulling, or pushing any heavier stuff.
4. Metabolism Changes
Exercising in the morning boosts metabolism early in the day, but your metabolic rate usually slows down later in the day. But working out in the afternoon or evening boosts your metabolism throughout the day, which is beneficial when dinner is your main meal of the day because it will provide you with more calories.
For weight loss and weight maintenance perspective, some people prefer workout when they consume more calories because It might help in losing those calories so they can maintain their weight. It might be unscientific but this is practically true.
Pros and Cons of Evening or Night Time Workout
Benefits of Workout At Evening or Night
Here are the important benefits of exercising in the evening time:
1. More optimistic life after work hours:
The evening or night workout will help present a surge of energy for the remainder of the day, which is very required in the event you had a troublesome day at work.
2. Your physique is extra bodily ready:
For most of us, our hormone ranges and physique temperature are at their peak at 6 pm. In addition, as we talked about earlier your physique can also be extra versatile throughout this time and fewer inclined to accidents.
3. Longer exercises
Since you don’t have to consider work anymore, you may spend extra high-quality time within the gym. This signifies that you’ll spend extra time warming up and doing all your core exercises.
4. Faster muscles gain
I personally realised that working out in the evening time can increase your muscles mass. Working out in the evening time has the advantages of muscles gain faster compared to the same workout plan done in the morning.
5. Extra time to sleep
You’ll get some additional time to sleep and also you don’t have to worry about waking up in the morning. You’ll also get extra time to spend in the gym.
The disadvantages of Working out at Evening/Night
Evening workout can be enjoyable but it also comes with some drawbacks. And below are the followings:
A final-minute dinner plan or assembly with pals are widespread distractions that usually happen within the night. This could trigger you to take gym time proper off the schedule.
Additionally, after a protracted day, chances are you’ll not really feel as pumped to workout and it might be extra tempting to spend the remainder of the day within the sofa or mattress.
2. Workout limitations
Due to security issues and the climate changing into unpredictable in the evening/night throughout the wintertime, you may need to restrict your self to indoor exercise solely.
3. Gym crowds
Some people don’t wake up early so that they can hit the gym; some don’t feel energetic during the morning time and some just don’t have time in the morning because of their lifestyle. Hence, many people hit the gym in the evening that makes the gym a crowdy place. Because of the crowd, you won’t be able to work out the way you want, you won’t get smith machine, treadmill, or other equipment when you needed. So this makes one of the drawbacks of the evening/night time workout.
4. Sleep disruptions
Working out 2-Three hours earlier than bedtime can have an effect on the general high quality of your sleep. Depending on the depth of your workout, you’re in an extra energetic state publish workout, which may make it harder to go to sleep.
Workout At Afternoon Time
According to a study, our body’s temperature is high during the afternoon and working out at that time can be beneficial. At the afternoon, your body temperature optimizes the muscle function, increases strength and allow you to perform exercises comfortably.
During the afternoon time, your oxygen uptake kinetics are usually faster. And because of this, you don’t need to warm-up a lot and that warm-up “time span” you can utilize in other major exercises.
But if you workout in the afternoon, make sure
- You had your last meal two to three hours before the workout
- Your body is hydrated
- Your mind is ready to enjoy the workout.
What’s the best time to workout to lose weight?
Morning time. Because If you workout in the morning your body breaks down fat for energy without using stored glycogen as well as allows you to burn extra fats that help you lose weight.
However, the weight loss process is complex and depends on several other factors especially calories management. If your body burns 2500 calories a day but you consume 3000, you’ll never lose weight. So, along with the workout, you need to consume low calories food as well as try intermittent fasting (best way to accelerates the weight loss process).
However, if you couldn’t work out in the morning then choose to do your fat loss workouts when you are most likely to do them and when your body and mind is ready to do the best so you can put forth a really good effort.
When’s the best time to workout for weight gain?
Exercising in the evening may help you gain weight and good for muscles building. Even I realized this because when I was working out in the evening time around 6 pm my muscles were growing but when I started exercising in the morning I saw no improvement in my muscles gain.
My muscles were stable they were neither decreasing nor increasing. So, on that basis, I would say it’s evening time. But there’s no science behind it.
Everyone’s body responds in different ways, so you can also gain muscles with the morning exercises. But the important point is to be consistent with the workout as well as feed your muscles enough protein so that they can grow.
If you want to gain weight and build muscles, make sure you put full efforts, try different workout variations, try different timings until you see noticeable changes, increase your lifting and eat sufficient foods and drinks.
The Bottom Line
Exercise is essential for a healthy and energetic life. Regular exercise and physical activities have many proven benefits such as; improve heart health & immune system, strengthen muscles & joints, increase stamina and strength; maintain blood pressure, improve the digestive system; protect from diseases, improve immunity level; increase self-confidence, build an aesthetic figure, fix bad postures and many more unseen benefits.
At the end of the day or the start, depending on your daily schedule – the time you choose for exercise should work the best for you and one that suits your daily routine.
For morning people, exercising in the morning can be a comfortable, interesting and exciting, however, for others, it can be quite stressful. On the other hand, exercising in the evening may help to feel you refreshed and strong but doing it near bedtime may affect your sleeping pattern.
Most importantly, managing time for physical activity is really important. And always keep in mind that only exercise is not going to help you. Whether you do morning exercise or night you also need to need to focus on your diets. A nutritious diet can enhance your efficiency and preserve you energetic all day.
So make sure to nourish your body with the required calories to fuel your workouts and essential proteins to upgrade your muscle gains through lean protein sources and whey protein.
I hope after reading this article, solved your query related to when should you workout?” when’s the best time to workout to lose weight? What’s the best time to workout for weight gain?. So start exercising and stay fit, stay strong, stay healthy, stay flexible and stay humble.