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Best Time to Exercise

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Written by Sam · Filed Under Tips  12,905 views

best time to exercise

When is the Best Time to Exercise?

If you’re concerned about having a healthy lifestyle then you know that regular exercise is an important component of making you look and feel great. Exercise helps to rev up your metabolism and this is the most important factor in helping you lose fat and maintain your weight loss. But is one time of day better then another for exercising?

The answer is not as straight forward as you might think. Current research implies that slightly more fat is burned in the morning when a person exercises directly following the overnight fast. However, the low morning body temperature means that morning time has a naturally lower energy and blood flow resulting in a less intense workout.

Also a concern for exercising directly after an overnight fast is that your blood sugar levels are going to be extremely low and this can lead to light headedness. You may want to experiment with this to find out what is right for your body. Personally I love exercising in the morning as it provides a long lasting adrenaline rush throughout the day. But, I do like to have something quick to eat that is easily digestible right before I get ready to head out the door. Usually it consists of some oatmeal with bananas and a glass of skim milk to provide my muscles with some amino acids.

With all this said, let’s examine the pros and cons of exercise at the four main times of the day: morning, noon, afternoon and night.

Morning

Pros:

  • Fewer distractions and schedule interruptions
  • Raises your metabolism to burn more calories throughout the day
  • Gives a physical and mental energy boost
  • Easier to form exercise habit through morning exercise
  • Cooler temperatures in the summer

Cons:

  • Body temperature is at its lowest meaning less energy and blood flow
  • Cold muscles are more prone to injury

Noon

Pros:

  • Body temperatures are higher
  • Can help regulate the amount of food you eat at lunch
  • Improves blood flow to the brain for the afternoon
  • Can make it a habit to walk at lunch time with an exercise buddy from work

Cons:

  • Time constraints might not allow a full workout
  • Lung function is worst at noon
  • Distractions are readily available

Afternoon

Pros:

  • Best time to exercise for endurance and for building muscle
  • Body temperature is at best level
  • Lung function is best
  • Perceived exertion is lowest
  • Stress relief after busy day

Cons:

  • Distractions may keep you from exercising

Evening

Pros:

  • Muscles are warm and flexible
  • Perceived exertion is low
  • Can help regulate the amount of food you feel like for dinner

Cons:

  • Need to wind down after exercising to fall asleep
  • Distractions may keep you from exercising

So really when is the best time to exercise? The best time is the time that you are most likely to workout consistently. Exercise when and where you most enjoy it and you’ll be more likely to stick with your routine.

I’d like to hear your comments on when you have found is the best time to exercise for you?

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Comments

  • raj

    hey sam, what if exercise both morning and evening.. is it advisable???

    • http://weightlossandtraining.com/ Sam

      Hi Raj, exercising both morning and evening is an interesting question as it really depends on your intensity and your level of training. For beginners to intermediate this is a lot, but for advanced people this may be a plausible solution especially if you are trying to lose that last bit of excess fat. Just make sure to give your body time to recover by having rest days.

  • raj

    hey sam, what if exercise both morning and evening.. is it advisable???

    • http://weightlossandtraining.com Sam

      Hi Raj, exercising both morning and evening is an interesting question as it really depends on your intensity and your level of training. For beginners to intermediate this is a lot, but for advanced people this may be a plausible solution especially if you are trying to lose that last bit of excess fat. Just make sure to give your body time to recover by having rest days.

  • Anthony Brown

    Hi ya all.
    Just like to say that I used to follow a program by Simon Waterson who used to be a royal marine commando. top bloke in my book!!! he did a commando workout which I used to follow religiously in the mornings ( at 5am) the day used to fly by because I was really revved up with energy and really on the ball.
    It consisted of pyramid walk/jogs and really helped me shift the weight, with working on building sites as an electrician I was really burning the calories,I used to find that was easier to do because I had way too mamy distractions when I got home from work, kids/ missus etc so that was my experience, but it really comes down to the individual doesn`t it. happy exercising all. Just remember that all tha early starts will be worth it when you go somewhere with the body to die for WOW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Anthony Brown

    Hi ya all.
    Just like to say that I used to follow a program by Simon Waterson who used to be a royal marine commando. top bloke in my book!!! he did a commando workout which I used to follow religiously in the mornings ( at 5am) the day used to fly by because I was really revved up with energy and really on the ball.
    It consisted of pyramid walk/jogs and really helped me shift the weight, with working on building sites as an electrician I was really burning the calories,I used to find that was easier to do because I had way too mamy distractions when I got home from work, kids/ missus etc so that was my experience, but it really comes down to the individual doesn`t it. happy exercising all. Just remember that all tha early starts will be worth it when you go somewhere with the body to die for WOW!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Lauren H

    I’m just getting back into the routine of exercising regularly. Starting tomorrow I’ll be going for a short walk after putting my daughter on the bus as I’ll already be outside and it doesn’t interrupt our schedule too much.

    After dropping my husband off at work, I’m going to stop at a nearby park on the way home with the kids for a quick walk (with playing at the end for the kiddies) as well a few days a week. I also plan to add in a pilates routine in the afternoon after putting my son down for a nap for a couple of reasons. One to wind down and relax and two to help build core stability and strength as I have issues with my lower back and pelvis related to childbirth issues.

    So I’ll be basically spreading it out over the course of the day mainly because it’s how my schedule works best.

  • Lauren H

    I’m just getting back into the routine of exercising regularly. Starting tomorrow I’ll be going for a short walk after putting my daughter on the bus as I’ll already be outside and it doesn’t interrupt our schedule too much.

    After dropping my husband off at work, I’m going to stop at a nearby park on the way home with the kids for a quick walk (with playing at the end for the kiddies) as well a few days a week. I also plan to add in a pilates routine in the afternoon after putting my son down for a nap for a couple of reasons. One to wind down and relax and two to help build core stability and strength as I have issues with my lower back and pelvis related to childbirth issues.

    So I’ll be basically spreading it out over the course of the day mainly because it’s how my schedule works best.

  • Ann Marie

    I’ve tried morning workouts and they just weren’t as effective as my workouts after work. Working out after work helps me to unwind from a hectic day and I don’t have a problem falling asleep and usually sleep much better. I think a good time to workout is different for everyone and we need to find what works for us.

  • Ann Marie

    I’ve tried morning workouts and they just weren’t as effective as my workouts after work. Working out after work helps me to unwind from a hectic day and I don’t have a problem falling asleep and usually sleep much better. I think a good time to workout is different for everyone and we need to find what works for us.

  • Lynne

    I am retired and live in a quaint village on Lake Chapala, Jalisco Mexico where the near perfect weather is not an issue here. It is sunny and warm every day of the year. I workout five days a week in the morning, outside, with my personal trainer. We do a combination of cardio and weight training. The gym is on the lakefront, surrounded by the Sierra Madre mountain range, manicured lawns and sumptuous gardens. The scenery alone is worth getting up for, let alone the health benefits that I am also getting!! Like you Sam I have a little something to eat before the workout; bowl of papaya seems to do the trick for me.

    I swim laps for thirty minutes in the late afternoon three or four days a week. I find swimming to be very relaxing. Living healthy and very happy in Mexico!!

  • Lynne

    I am retired and live in a quaint village on Lake Chapala, Jalisco Mexico where the near perfect weather is not an issue here. It is sunny and warm every day of the year. I workout five days a week in the morning, outside, with my personal trainer. We do a combination of cardio and weight training. The gym is on the lakefront, surrounded by the Sierra Madre mountain range, manicured lawns and sumptuous gardens. The scenery alone is worth getting up for, let alone the health benefits that I am also getting!! Like you Sam I have a little something to eat before the workout; bowl of papaya seems to do the trick for me.

    I swim laps for thirty minutes in the late afternoon three or four days a week. I find swimming to be very relaxing. Living healthy and very happy in Mexico!!

  • Victoria

    Hi, Sam,
    I’m beginner, but for me the same as for raj – better to train both morning and late evening, lets say 7.30 a.m. and 11 p.m. I dont know why, but otherwise no wish to train at all :)

  • Victoria

    Hi, Sam,
    I’m beginner, but for me the same as for raj – better to train both morning and late evening, lets say 7.30 a.m. and 11 p.m. I dont know why, but otherwise no wish to train at all :)

  • Judith

    Hi raj,

    im a nurse and my work is night. I usually go out from work around 12am and im not an early person either. I usually sleep in til 11am. I tried waking up early to work out but it didnt really work with me. It kindda affected my work coz i lack sleep so i started going to the gym after my work. I just jog and do machine for an hour then go home. Try to relaxfor another hour then sleep. I dont do it regularly though. Do you think my routine would really help me loss weight??

  • Judith

    Hi raj,

    im a nurse and my work is night. I usually go out from work around 12am and im not an early person either. I usually sleep in til 11am. I tried waking up early to work out but it didnt really work with me. It kindda affected my work coz i lack sleep so i started going to the gym after my work. I just jog and do machine for an hour then go home. Try to relaxfor another hour then sleep. I dont do it regularly though. Do you think my routine would really help me loss weight??

  • http://www.wealthy-choices.com/ Tyler – Health Supplement Choi

    I think consistency plays a big role as well. If you can’t stay consistent with your gym routine, you’ll never see results.

    Pick a time that you know you can get to the gym. Get a training partner and make a commitment that you can keep!

  • http://www.wealthy-choices.com Tyler – Health Supplement Choices

    I think consistency plays a big role as well. If you can’t stay consistent with your gym routine, you’ll never see results.

    Pick a time that you know you can get to the gym. Get a training partner and make a commitment that you can keep!

  • Peter

    Hi all.

    I own a pizza shop in Australia so my schedule is quite busy, unpredictable, and i work late most nights. I practice muay thai so i like to try and stay as fit as i can. I do not posess a drivers lisence so i ride my bike as often as possible which could be anytime of the day everyday (a great way to save money and get fit at the same time :D )

    I go to the gym for a high mid-high rep weights workout late morning/early afternoon ( i wake up around 10am every day) and train muay thai after work(anywhere from 9pm-1am depending on the shift i do). I find It helps relax my muscles from the weights and helps me relieve any stress built during the day.

    I do this monday-friday and sometimes on the weekends if i am feeling extra energetic.

    But as everyone has said, workout when it best suits you, try some different times and find your best permormance. Theres no point exercising if you are tired and are just going to give up half way!

    Peace

  • Peter

    Hi all.

    I own a pizza shop in Australia so my schedule is quite busy, unpredictable, and i work late most nights. I practice muay thai so i like to try and stay as fit as i can. I do not posess a drivers lisence so i ride my bike as often as possible which could be anytime of the day everyday (a great way to save money and get fit at the same time :D )

    I go to the gym for a high mid-high rep weights workout late morning/early afternoon ( i wake up around 10am every day) and train muay thai after work(anywhere from 9pm-1am depending on the shift i do). I find It helps relax my muscles from the weights and helps me relieve any stress built during the day.

    I do this monday-friday and sometimes on the weekends if i am feeling extra energetic.

    But as everyone has said, workout when it best suits you, try some different times and find your best permormance. Theres no point exercising if you are tired and are just going to give up half way!

    Peace

  • mandy

    I have a completely random work schedule. As a manager at a retail store I am working days or evenings in VERY inconsistant patterns. Days off of work are never the same either. Do you have any work out suggestions for people, like me, with no consistancy in their lives??

    • http://weightlossandtraining.com/ Sam

      Hi Mandy, the best thing you can do is keep record of your workouts in a journal. This will keep you on track and allow you to see your progress with your workouts. If you plan your workout first thing in the morning it will also completely change your mindset. Let us know how it goes!

  • mandy

    I have a completely random work schedule. As a manager at a retail store I am working days or evenings in VERY inconsistant patterns. Days off of work are never the same either. Do you have any work out suggestions for people, like me, with no consistancy in their lives??

    • http://weightlossandtraining.com Sam

      Hi Mandy, the best thing you can do is keep record of your workouts in a journal. This will keep you on track and allow you to see your progress with your workouts. If you plan your workout first thing in the morning it will also completely change your mindset. Let us know how it goes!

  • Masha

    I workout in the morning. It works best for me as I get a boost of energy for the rest of the day and don’t need to worry about being caught up at work… I follow Shelly McDonald’s Caribbean workout that airs every day at 6, 6.30 and 8am on OLN in Canada. Totally love her. Sometimes I do only one 30-min workout, sometimes two back to back… depending on my mood and energy level. Her workouts are different every day (hi-low, low impact aerobics, muscular, toning, stretching, ball, step, etc.) so I keep “shocking” my body :) and it never gets a chance to get used to any particular workout. Recommend to everyone.

    • http://weightlossandtraining.com/ Sam

      Excellent Masha, thanks for your comment!

  • Masha

    I workout in the morning. It works best for me as I get a boost of energy for the rest of the day and don’t need to worry about being caught up at work… I follow Shelly McDonald’s Caribbean workout that airs every day at 6, 6.30 and 8am on OLN in Canada. Totally love her. Sometimes I do only one 30-min workout, sometimes two back to back… depending on my mood and energy level. Her workouts are different every day (hi-low, low impact aerobics, muscular, toning, stretching, ball, step, etc.) so I keep “shocking” my body :) and it never gets a chance to get used to any particular workout. Recommend to everyone.

    • http://weightlossandtraining.com Sam

      Excellent Masha, thanks for your comment!

  • Kate

    I personally train everyday after from 4 to 6 or 6 to 8pm; and I feel it is great, it takes out all the stress during the day, and makes me sleep well, I found out.
    Also, I am not quiet hungry after training, so a soup and an apple are enough to fill me up.
    I train in Muay Thai, which is a thai kickboxing, so I guess I will be a bit flat all the day long if I were doing the same in the morning.
    However, taking 5minutes in the morning to stretch my body is very good.

  • Kate

    I personally train everyday after from 4 to 6 or 6 to 8pm; and I feel it is great, it takes out all the stress during the day, and makes me sleep well, I found out.
    Also, I am not quiet hungry after training, so a soup and an apple are enough to fill me up.
    I train in Muay Thai, which is a thai kickboxing, so I guess I will be a bit flat all the day long if I were doing the same in the morning.
    However, taking 5minutes in the morning to stretch my body is very good.

  • nina

    hi again
    sam; i am working on herbal remedies magazine. if you have interesting article or news; please send them to my email….
    i am waiting
    thank you so much

  • nina

    hi again
    sam; i am working on herbal remedies magazine. if you have interesting article or news; please send them to my email….
    i am waiting
    thank you so much

  • Rose

    I find any time of day is best for me to exercise but, I also find that I must exercise. If I don’t, I feel the effects from not doing it. My body begins to feel stiff, I lack energy and drive, and my attitude changes. It mainly depends on my schedule for the day as to when I exercise. Most weeks I exercise on Mondays mid afternoon around !:30 pm, Tues. Wed. Thurs. (work parttime) therefore, when I leave my office I exercise usually around 4:00 pm and then on Fridays it’s usually 1:30 and on Saturdays I don’t exercise unless I miss a day during the week. I am at the gym 5 days a week for a 50-minute workout. I intend to work on my routine to include those 10 minutes but I have not accomplished this yet. I have found this routine works best for me. It allows me to get the exercise in without stress or anguish and I feel so much better!

  • Rose

    I find any time of day is best for me to exercise but, I also find that I must exercise. If I don’t, I feel the effects from not doing it. My body begins to feel stiff, I lack energy and drive, and my attitude changes. It mainly depends on my schedule for the day as to when I exercise. Most weeks I exercise on Mondays mid afternoon around !:30 pm, Tues. Wed. Thurs. (work parttime) therefore, when I leave my office I exercise usually around 4:00 pm and then on Fridays it’s usually 1:30 and on Saturdays I don’t exercise unless I miss a day during the week. I am at the gym 5 days a week for a 50-minute workout. I intend to work on my routine to include those 10 minutes but I have not accomplished this yet. I have found this routine works best for me. It allows me to get the exercise in without stress or anguish and I feel so much better!

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