Best Time of Day to Exercise: When to Work Out (2024)

FAQs

Best Time of Day to Exercise: When to Work Out? ›

A small study also found that performance for strength and endurance exercises peaked in the afternoon from 3 p.m. to 6 p.m. So, hit the gym, the street or your exercise mat a few hours after eating a protein-packed lunch. That's the most likely time to achieve peak performance.

On the other hand, afternoon or evening exercise is associated with peaks in body temperature and flexibility and appears to be better at improving aerobic performance and strength. Some pros of working out in the evening include: Your body is more warmed up.

Waking up early to exercise is the last thing you may feel like doing, so the case for evening workouts may be more appealing. The body's ability to perform peaks in the afternoon and early evening for some people, with optimal muscle function, strength and endurance often occurring later in the day.

One study found that your body's ability to perform peaks in the afternoon. Your body temperature increases throughout the day, optimizing your muscle function and strength, enzyme activity, and endurance for performance. Between 2 p.m. and 6 p.m., your body temperature is at its highest.

Energy levels

If you find that you're too sluggish in the morning, then after work may suit you better. However, if you find that a morning workout leaves you energised and ready to tackle the day, then stick to a before-work workout!

The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.

Research on exercise timing and performance is mixed. However, ongoing studies suggest that afternoon or evening exercise may improve athletic performance. One study examined how time of day affects high-intensity exercise performance. The results indicate that performance peaks between 4PM and 8PM.

Morning workouts burn belly fat

Participants fasted overnight but ate a protein snack before working out in the morning. Women exercising in the morning lost significantly more belly fat than the women in the evening group. But men in the morning and evening groups didn't differ in lost belly fat.

Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more. Cutting down on sitting time is important, too.

How many days a week should I workout? ›

Generally, aim to exercise five days per week. Still, the number of days you work out may vary depending on your available time and fitness level. Try doing a mix of cardio and strength training exercises during the week. You can mix up the type of workouts you do across alternating days or on the same days.

Researchers say exercising between 7–9 a.m. is best for weight management. Morning exercisers had a lower body mass index and waist circumference than those exercising later. Experts say better sleep, mental health, brain health, and physiological health are also important benefits of exercise.

It is when the timing pattern of our workout becomes erratic that elicits a negative response to a positive stressor like exercise. If you're going to make the early morning workout your routine, then waking up at least an hour before training is your best bet for your body to adjust to a new the circadian rhythm.

They found that not only did evening exercise not affect sleep, it seemed to help people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise — such as interval training — less than one hour before bedtime took longer to fall asleep and had poorer sleep quality.

Noticeable Changes (Months 2-3): After two to three months of consistent training, you'll likely start seeing more significant muscle size and strength changes. At this time, many people notice that their muscles appear fuller and more defined.

Cardio exercises are preferred in the morning over stern exercises like weight lifting. This is because of the way our internal body clock works. When you wake up in the morning after resting for 7-8 hours then cardio seems better as it is less strenuous as compared to weight lifting.

Strength, flexibility, and endurance fare better during the hours of 2pm-6pm when your body temperature is at its highest. Reaction times are also quicker during this window making it ideal for HIIT workouts. Afternoon or evening workouts may also help you to stay motivated, especially if you're not a morning person.

While there's no specific best time to exercise to target abdominal fat, one small study found that morning exercise resulted in more abdominal fat loss than afternoon or evening exercise. Ultimately, exercise consistency and total energy expenditure are more beneficial for fat loss than exercise timing.

A study found that people who worked out in the evening gained more muscle mass between weeks 13 to 24 of consistent training than people who worked out in the morning. If you're trying to gain some serious muscle, evening workouts might do ya better in the long term.

That early morning sense of accomplishment can also help you have a healthier day. “When you get up and exercise, you establish a healthier mindset, which makes you more mindful of what you eat during the day,” she explains.