When is the best time to exercise?
Is it better to do cardio in the morning or at night or is it better to build muscle during morning or evening workouts?
But not only professional sportsmen and sports fans try to figure out which time is best for sweating it out, today even science gets interested in these age-old questions.
Perhaps you’ll be surprised, but the researchers don`t reach the consensus and prove that both morning and evening workouts have their own benefits as well as pitfalls.
But, in most cases, finding the ideal part of the day to exercise depends not so much on the scientific researchers than on your individual energy level, motivation level and, of course, schedule.
And while you can find no definite answers as to when you should work out and what will work best for you, read some pros and cons of morning and evening workouts.
Morning Workouts: The Pros
You Can Burn More Fat By Training in the Morning
Exercising in the morning before breakfast can help your body burn more calories throughout the day as a morning workout on an empty stomach gives your metabolism a great boost.
A recent study by Northumbria University proves that you can burn up to 20 percent more body fat by working out in the morning before your first meal. Doing a CrossFit workout in the morning will have your metabolism jacked up, and burning fat all day!
This type of training is commonly referred to as “fasted training,” and it is one of my favorite ways to burn fat while not loosing muscle mass.
However, I won’t go in a completely fasted state.
I prefer to start my morning with CBD Oil (such as the products from Infinite CBD), caffeine (such as from Bulletproof Coffee), and L-Carnitine. Together, I believe this is the best way to truly burn fat from your body!
If you are looking for an easy way to lose weight fast, fasted cardio should be your new best friend!
Learn More: How to Enhance Your Workouts with Minimal Effort
Morning Training Gives You More Energy During and After Your Workouts
Morning training is not easy, but it improves your energy level and mental alertness for the rest of the day ahead.
Besides, after enough sleep, you’ll have more energy at the beginning of the day than the end to put into your workout.
You Can Start Your Day With a Positive Mindset, When You Begin With a Morning Workout
A morning workout helps produce endorphins in the body, which will stimulate you and make you feel happier, calmer, and more positive. The sports scientist at Glasgow University found that the morning workouts enhance mood by 30 percent more than the evening workouts.
Your Skin Will Naturally Glow After You Kill Your Morning Workout
Your skin will be glowing throughout the day as a morning session in the gym will give your skin a natural flush and post-workout glow.
You Can Get a Better Sleep at Night From an Excellent Morning Training Session
Early workouts help you sleep better at night because you are using your energy from the moment you get up.
See Also: Why Can’t I Sleep?
Morning Workouts: The Cons
You Have to Wake Up Earlier to Get Your Morning Workout In
Exercising in the morning means that you need to wake up extra early (earlier than usual), if you don’t want to show up late for work. So if you`re not a morning person, this can be very, very difficult to build into a habit.
Before a Morning Training Session, You Need to Spend More Time Warming Up to Avoid Injuries
In the morning, you have higher chances of injury as your muscle and joints are stiffer.
Your body has just spent last few hours resting, and that’s why an intense workout in the morning needs more time to warm up.
Don’t forget- to avoid injuries, you have to find the best fitting and comfortable shoes. Pay attention to adidas torsion system running shoes. They ideally fit you for your daily cardio workouts.
Evening Workouts: The Pros
You Can Spend Much More Time in the Gym
In the evening you can spend more quality time at the gym because you don’t have to think and worry about your work anymore.
Thus, you can allow having the extra warm-up time if you want, post-workout stretching and, of course, longer rest periods in between sets.
An Evening Workout is a Great Way to De-Stress
If you had a rough day, an evening workout can help you deal with stress and clear your mind of everything that took place during the day.
Exercising in the evening can serve as a good transition period between being at work and coming home.
You Have More Sleeping Time in the Morning If You Train at Night
An evening workout allows you to have less stressful mornings because, firstly, you’ll have extra time to sleep and in addition, you shouldn’t worry about a packing change of clothes and showering fast at the gym.
Your Body is More Physically Prepared to Train in the Afternoon or Evening
Evening workouts are a great time for higher-intensity exercise as the human body automatically flexes in the evenings and requires less warm up.
A recent study showed that our muscle and joints are as much as 20 percent more flexible during the evening hours.
Evening Workouts: The Cons
Evening Workouts Can Disturb Your Sleeping Pattern
Exercising late at night or just before you’re going to bed may energize you and make it difficult to fall asleep.
You Can Have High Levels of Distractions During Evening Workouts
Some spontaneous plans like meeting with friends in the evening can make you miss your workout. By the way, after a long day, you may not feel as being ready to exercise it may be more tempting to spend your evening on the couch in front of the TV.
There Are Many Potential Workout Limitations When You Decide to Train at Night
Safety issues and unpredictable weather conditions are the main causes of concern for evening workouts, especially if you walk or jog outdoors.
As you see, both morning and evening workouts have their benefits and negatives. It`s up to you to decide which one works better for you.
How to Create a Morning Exercise Routine
Let’s be real with each other: by now, we know how important it is to have some semblance of a healthy diet and a regular exercise routine.
We hear study after study on the measure; our mothers have told us to eat our greens our entire life; and every time we go to the doctor or turn on the TV, we consume some type of media that makes it abundantly clear that we absolutely need to take care of our health and our bodies, less something catastrophic will — not may, will — happen to us.
And yet, so many of us simply don’t. We don’t eat as well as we should; we certainly don’t exercise as much or as regularly as we should; and we can justify our behaviors to all ends of the earth, giving excuse after excuse as to why or how we just “can’t.”
While I won’t speak to the dietary side of the equation, I will speak to the exercise component. The fact of the matter is that we all have the same amount of time in any given day — 24 hours, in case you’ve forgotten — and the onus is obviously on us to determine how we want to spend our time.
Just like Sir Isaac Newton espoused way back when, every action has an equal and opposite reaction, so every single choice we make will carry with it a consequence.
So it is with exercising: if we do it, we’ll improve our health. If we don’t, we won’t. This isn’t rocket science.
And yet — again — tons of just don’t do it. Then, later in life, when our health goes south, we suddenly wonder why we’re not as mobile or able-bodied or healthy as we used to be. It’s mind-boggling, to say the least.
The best piece of fitness advice I can give you, related to exercise, is to create an early morning exercise routine.
There is supporting studies and research that shows that people’s will-power and motivation levels are at their highest in the morning hours, and if you also have a spouse, children, or care for aging parents, then chances are high that the early morning hours may be some of the only hours you’ll predictably have to yourself.
While I can’t give you a magical 25th or 26th hour in your day, I can give you some tips to create an early morning exercise routine, and I’ll do that below. I’ll preface my suggestions with the important caveat that this stuff takes time, so don’t give up.
Don’t think that you’re not a morning person, so this will never fly for you. Instead, give it a go for a while, and I am confident that you’ll surprise yourself.
Some tips to create an early morning exercise routine include the following, in no particular order:
Get to Bed Earlier, and Actually Sleep!
If you’re going to be awakening earlier than you’re accustomed to, you’ve absolutely got to get in bed earlier. Right when you start doing this, you probably won’t be tired, and that’s ok. If you’re not, pick up a book — the old fashioned kind — and just read.
It’ll relax you, and that will help you get to sleep.
Resist the temptation to watch a movie or play with your phone because before you know it, you’ll have pissed away over an hour of “just checking” all your social media accounts when you could have been — rather, should have been — trying to sleep.
Streamline Your Morning Routine
The best way to make your morning fly pre-workout is to streamline it.
What do I mean here?
Simple: prepare 99% of it the night before, right before you get to sleep. Put out all your workout clothes, your work clothes, your lunch, your breakfast, your shoes, your keys, everything so that when you wake up, you can get up and get going.
I know some people who will even wear their workout gear to bed; if it works for you, then by all means, do it. If you must have your obligatory cup of coffee in the morning, put it on a timer so it’s ready for you.
There are also many supplements for runners that can help motivate you and get you moving faster in the morning as well!
Get Your Alarms (Plural) – Set and Ready!
If you’re not used to waking up an hour earlier than usual, then logic would dictate that your body isn’t going to magically wake up on its own earlier than normal. To be safe, set an alarm — a few, really — and out of arm’s reach so you’ll actually have to wake up and get up to silence it.
It will be tempting to sleep through your alarms or to try to squeeze out “just one more minute” in the morning, but realistically, you’re already awake.
Trying to fake-sleep for one more minute isn’t going to leave you any more refreshed.
Read More: How to Exercise When You Lack the Will-Power
The Buddy System Works
When you have a buddy waiting for you on the roads for a run or at the gym for a workout, sometimes that is all it’ll take for you to get your butt in gear and out the door on time.
I’d highly recommend finding a partner, at least until you’ve established your routines, because not only will it make it more fun, but you’ll also be giving yourselves fantastic accountability buddies. I can all but promise you that right now, you’re not the only person who’s struggling to find time to work out each day.
Ask around, and I’m confident that you’ll find someone who’s willing to meet up with you.
Finally, it’s so important to remember to be patient with yourself with this stuff. It takes time to create a new habit — some people suggest about 21 days — and when things don’t go perfectly right off the bat, many of us are inclined to get discouraged and throw in the towel.
Don’t do it! You have a ton to gain from this new habit that you’re cultivating, but like anything, it’ll take some time, trial and error, experimenting, and ultimately, patience. Hang in there, and if you sleep in one day, dust yourself off and try again. Every day is a new opportunity.
If you give yourself the permission to try, I’m confident that you’ll be able to successfully establish an early morning exercise routine.
I can promise you that it won’t happen overnight, and that you will fail sometimes, but that’s part of the process.
Nothing worthwhile comes easily or without hard work, right? You owe it to yourself, so really, friends: give yourself a chance. Go amaze yourself.