When is the Best Time to Exercise?

Are you a morning runner or an evening runner? Do you workout before 8AM or after 6PM? Is there even a difference?

The best time of the day to exercise is still hotly debated among experts. Some studies would support that it is better to exercise in the morning while others would also show evidence that there are more benefits when you exercise at night. And of course, there is the middle ground that says, afternoon workouts are prefect.

Here are some of the studies to look into when considering the best time to exercise.

Benefits of Morning Exercise

• Research shows that those who exercise in the morning are the most consistent. They are more likely to stick to that habit longer than those who exercise later in the afternoon.
• Morning exercises boost metabolism helping the body burn more calories all day long.
• Morning exercise gives more positive outlook for the day due to the release of endorphins.
• There is less pollution and distractions in the morning.
• Lesser people in the road or in the gym.

Benefits of Afternoon Exercise

• Research shows that the body temperature is at its highest in the afternoon at around 4PM to 5PM making it the best time to exercise. A cold muscle is stiff, inefficient and injury-prone.
• Strength output is 5% greater in the afternoon. Anaerobic performance like sprinting improves by 5%. Endurance or aerobic capacity is about 4% higher in the late afternoon.
• Less injuries since the body is more alert and more prepared.
• A more convenient time to exercise especially during lunch break.

Benefits of Evening Exercise

• A new research in China showed that people who regularly worked out after 6PM were 19 percent less likely to develop heart disease than those who usually exercise before 8 in the morning.
• Muscles are warm and more flexible in the evening.
• There is a lower perception of effort when exercising in the evening resulting to harder workout  being carried on.
• Evening exercises can be relaxing and tiring which leads to better sleep.

The bottom line

As you can see, different time of the day have different benefits. Since each person is unique, you can pick the time where you are more efficient and consistent.

Don’t dwell too much in weighing all the options.  You may end up not exercising at all. The important thing is you get moving now. What to do and when is the best time to do it comes later.

Personally, I prefer running in the morning.  Since my upcoming race starts at 4 o’ clock in the morning, it is best to train my body to be active at this time too. However, I have a hard time getting up early.  For the past weeks, I have been running in the evening instead.  Usually past 8PM when there are fewer people and cars on the road. Still, I got great results  in  my training.  But as the race day gets nearer, I need to practice waking up early too or I might miss the gun start.

How about you? What time of the day is best for you? Share them at the comments below.

Get updates on events and running tips.  Sign up for our FREE NEWSLETTER here. 

Sources:  Mens Health, about.com, Doctor Oz, weightloss.com.au, Greatist