When is the best time to work-out: Early in the morn, late afternoon, in the evening, or somewhere in between?
Working out when to work-out: In the Morning, Afternoon or Evening?
It’s a dilemma, isn’t it?
When to work-out? When to exercise? In the morning on an empty stomach? In the morning on a full stomach? In the afternoon, before or after lunch? Or in the evening before or after dinner — or right before we go to sleep/
The answer is different for all of us because each of us is different.
That part is not rocket science.
But the other parts of the conversations are pretty close to that.
Working-out is indeed a science; an individual science that must be applied unique unto the other, for the simple reason that the body chemistry is different for each of us. And we each have variant levels of strength and stamina, while our personal objectives, needs, and requirements are specific, depending most importantly on our particular measure of health.
In either case, before we commence any new exercise program or regime, first and foremost, please do consult your primary physician.
With that all said, personal trainer and health enthusiast Deep Kumar recently offered his advice on www.Quora.com regarding the best times to exercise.
Essentially, he said, when to work-out “solely depends on what your goals are,” presented three different scenarios for training:
1] In the Early Morning -
The Negative Aspects: “After taking a rest of 8–10 hours your spine has absorbed a lot of fluid and is at a relaxed state, which means heavy strength training might tax your joints and spine. So, make sure you are properly warmed up and have done good stretching.”
The Positive Aspects: “According to the circadian rhythm (a 24-hour cycle controlling all the physiological processes of humans and animals), the functions of the circadian clock include the organization of sleep/wake patterns, and they control of your hormones and metabolism, and even athletic performance. You have your highest level of key hormone (testosterone and growth hormone) early in the morning, which means that this time is optimal for strength and hypertrophy training.”
2] In the Afternoon –
The Negative Aspects: “You are already awake for at least 4 hours; your joints have been doing some work while you walk around, your spine is now releasing the absorbed fluid and (has) been getting good oxygen. Your testosterone level has already peaked but nice thing is that now your cortisol level (stress hormone which causes the muscle protein breakdown) has started going down. You also have high alertness so you will have greater control of mind-muscle connection. This is the time which works best for almost all kind of goals of fitness.”
The Positive Aspects: “A greater alertness, well-oiled joints, and greater mind-muscle connection will elicit a greater response in muscle gains.”
3] In the Evening (3–6 PM)”
The Positive Aspects: “For the whole day you have been getting plenty of oxygen. Research shows that this is the time when you have a maximum level of endurance and stamina. This works best for high-intensity training, fat loss training.”
The Negative Aspects: “Your testosterone hormone level is now at their low point and cortisol level will be increasing. Doing strength training is not optimal during this period and without a proper diet will cause a much more protein breakdown.”
Additional Positive Aspects: “Your lungs have worked-out throughout the day and are now carrying the maximum oxygen and your cardiovascular efficiency is at its best. A perfect time for endurance, stamina training.”
In all, Kimar decided, we must carefully select our personal objectives, and clarify at what time of the day we believe we are most alert, but “above all,” which time period best matches our individual lifestyle. “All the training periods have good and bad things,” he decided. “Appreciate the good things, and try to avoid bad things using diet and changing training regime.”
According to the website for the American Heart Association, they agree. Finding the right time to exercise “depends on…the best time for you,” from an individual standpoint, “because the benefits of physical activity depend upon how consistent you are.”
The AHA site then suggested these general tips:
1] “What” we do may be more important than “when” we do them: “To stay motivated, choose activities you enjoy. If you’re a social person, do something that engages you socially. Take a group exercise class, join a recreational team or walk with a group of friends. If you prefer having time alone, walking, swimming or biking solo might be a better fit for you. If you’d like to spend more time with your family, find an activity you can all do together, like an after-dinner walk or game of soccer.
2] Don’t limit yourself to just one activity. Having a variety of fitness activities from which to choose may prevent boredom or worse, burnout. Here are some activities you can do any time of day:
- Walking, running and jogging
- Dancing and aerobics
- Climbing stairs
- Playing sports
- Strength training and weights
- Yoga and Pilates
- Boxing and kickboxing
- Martial arts and Tai Chi
“There’s no one right time of day to get moving,” the AHA concluded. “So do it at the time that’s right for you.”
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For more information, visit: https://www.heart.org/en/
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This article is intended for informational purposes only, and should not be considered medical counsel. If you are seeking advice for physical exercise, you should consult a medical, and/or health and fitness professional before making any significant decisions regarding your physical health.
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