Fitness Fact or Fiction: When to Exercise
A common question I get asked by people is when to exercise. Whether the timing of our workout matters or not is a fair thing to ask, so let’s check out what the research has to say about it!
The Argument for Morning Workouts
Let’s start by talking about the benefits of a morning workout without the science. For one, it’s a great way to get moving in the morning. Life is tiring and you might not feel you have the energy for a workout after a long day. Those with especially hectic schedules might simply run out of time, which is understandable!
By starting your day with physical activity, you’re taking away the pressure of trying to fit it in later. In addition, it feels great to check one thing off the list so early!
When it comes to the scientific argument of when to exercise, there are a few findings that support an AM routine.
This study found a greater dip in nocturnal blood pressure following a morning workout, versus both an afternoon and evening workout. The lowering of blood pressure during sleep is though to be a “restorative physiological process” according to this study, which found deeper and less-fragmented sleep in those with more blood pressure dipping. Though your workout and bedtime may be hours apart, hitting the weights in the AM could lead to higher quality sleep at night!
Fitness in the Afternoon and Evenings
Science doesn’t just support physical activity in the morning, but there are other reasons afternoon and evenings might answer the question of when to exercise.
I myself am a big fan of an afternoon gym session! I spend most mornings working, and besides a brisk walk, don’t always have the time to get to the gym before my sessions start for the day. On the other hand, I like low-key relaxing evenings when I can prep for the next day or meet with an evening client. The perfect solution is the afternoon! Not only does it give me a chance to take a break from work, but gyms are especially quiet between the morning rush and after-work crowd.
There’s nothing wrong with a nighttime workout either! It can be a great way to transition away from work after a long day and feels great when you’ve been stuck at a desk for hours.
So what does the research say?
Well, this study identifies the afternoon as your prime time for exercise. Body temperature changes throughout the day, with the highest temperature being in the afternoon. This higher temperature is thought to “have a passive warm-up effect improving muscle contractility, and in turn, muscle force, power and performance.” It is important to note that hotter environments do change the effect your internal temperature has on your performance.
In contrast to the first study mentioned in the argument for mornings, this study found that those who engaged in resistance exercise training in the evenings had less awake time after initially falling asleep, compared to those who performed resistance training in the mornings or afternoons. While evenings had the biggest benefit, this study found that resistance training at any time of day improved the quality of sleep when compared to no resistance training.
What’s With the Contradictions?
As I’ve said before, exercise science is still relatively new. There is so much work to do when it comes to discovering what works best and why. We’re learning new things every day, and it’s important to remember that most of what we learn from science is still theory!
Pay attention to where you get your information from and only listen to trusted sources. Even then, things can change.
What all this research tells us is that the idea that when you workout matters is fitness fiction. There might be benefits to working out at certain times, but those times seem to vary depending on the study, or what specifically is being researched. It’s tough to make an argument on the importance of timing when there are so many possible arguments for and against different times!
When to Exercise: The Takeaway
So the answer to the question of when to exercise is: whenever you can! Ultimately, when to exercise isn’t that important. What matters is that you find time in your day to exercise, and stick with it. Consistency is a key to the benefits of exercise, but that doesn’t mean you have to stick to a rigid schedule that doesn’t fit your lifestyle. It’s okay if this time changes daily or you have to adjust it sometimes.
If you need help brainstorming ideas of how to fit in a few minutes of physical activity, contact me or sign up for your free consultation! Even if you’re not interested in signing up for training, I want to help you reach your goals however I can!