Hi, I’m Sho!
Among fitness enthusiasts and athletes, there’s a constant debate about the best time to work out. Some people, due to work or family commitments, may only have time to train early in the morning. But how do morning and evening workouts affect performance and the body? In this article, I’ll explore the pros and cons of both morning and evening workouts, backed by scientific findings, to help you decide which is best for you.
1. Benefits of Early Morning Workouts
Morning workouts are ideal for those who want to start their day actively or have a busy daily schedule. There are also several scientific advantages to working out in the morning.
Fat Burning and Energy Expenditure
Morning workouts often encourage the body to use fat as the primary energy source because it hasn’t yet fully switched from rest mode. This is due to lower insulin sensitivity in the morning, which helps promote fat burning. One study confirmed that early morning exercise is effective in reducing abdominal fat (1).
Boosting Metabolism
Exercising in the morning activates your metabolism, enhancing energy expenditure throughout the day. It also stimulates body temperature and circulation, increasing your overall activity levels for the day, helping you focus better at work or school.
Mental Health
Morning workouts take advantage of the natural rise in cortisol, the stress hormone, helping to manage stress more effectively. The release of endorphins during exercise can also set a positive tone for the rest of your day.
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2. Benefits of Evening Workouts
On the other hand, working out in the evening also has scientific advantages. Evening workouts are a more convenient option for many people after work or school.
Enhanced Strength and Performance
Research suggests that evening workouts improve strength, endurance, and power more than morning workouts. Body temperature is highest in the afternoon and evening, allowing muscles to perform optimally (3). Additionally, testosterone levels are naturally higher in the evening, which supports muscle growth (4).
Replenished Glycogen Levels
During evening workouts, your body has had all day to replenish its glycogen stores, which positively impacts exercise performance. This makes evening workouts particularly effective for high-intensity strength training or interval training.
Effects on Blood Sugar and Fat Metabolism
Exercising in the evening has been shown to improve blood sugar management, which is particularly beneficial for those at risk of type 2 diabetes (1). There is also an improvement in lipid metabolism, making it beneficial for overall health.
3. Scientific Comparison: Morning vs. Evening
Several meta-analyses and systematic reviews have compared the effects of morning and evening workouts, but the conclusions remain unclear. Many studies suggest that the effectiveness depends on an individual’s circadian rhythm (or “chronotype”) and training goals (2, 3).
For strength training, evening workouts often outperform morning sessions. Higher muscle temperatures and increased mobility make evening the ideal time for lifting heavy weights or high-intensity interval training (HIIT) (4).
For aerobic exercise or fat-burning purposes, morning workouts are advantageous due to their effect on metabolism and fat oxidation (1).
Additionally, evening workouts are better for blood sugar management and cardiovascular health improvement (2).
4. Finding the Best Workout Time for You
The best workout time depends on your lifestyle, training goals, and chronotype. Scientifically, both morning and evening have their benefits, and there’s no definitive answer as to which is superior. However, aligning your training with the time of day when your body performs best will maximize your long-term results (1).
Morning people can take advantage of fat-burning and start the day with an energy boost.
Night owls can focus on strength and performance gains by training in the evening, pushing themselves harder in their workouts.
5. Conclusion
The optimal time to work out varies based on your goals and daily routine. For fat burning and metabolic improvements, morning workouts are effective, while evening sessions are better for strength and performance. Whichever you choose, consistent training and tailoring your plan to your body’s needs are key to achieving long-term results. Pick the time that feels right for you and enjoy your training!
Thank you,
Sho
References:
- ScienceDaily. Scientists Dive Deep into the Different Effects of Morning and Evening Exercise. This article explores how morning and evening workouts affect metabolic processes and performance. Link to article
- O’Connor, P., et al. (2023). Time-of-Day Effects on Exercise-Induced Metabolic Responses: A Systematic Review. Sports Medicine. Link to article
- Jones, L., et al. (2023). Impact of Chronotype on Physical Performance: Morning vs. Evening Training. Sports Medicine Open. Link to article
- Smith, A., et al. (2021). Exercise Timing and Glucose Tolerance in Type 2 Diabetes: A Review. Diabetologia. Link to article