This is a question that’s difficult to answer. Even the scientific community is divided on the subject. One study shows that when we exercise on an empty stomach, we burn fat stores instead of carbohydrates from food. Experts also claim that exercising in the morning boosts energy and leaves you feeling refreshed for the rest of the day. A morning workout gets your metabolism moving, helping you burn calories throughout the day.
According to other studies it’s better to work out in the evening, because your muscles have more energy and strength and grow faster at that time. What’s more, people who do strength training in the evening enjoy better-quality sleep than those who opt for morning or afternoon workouts. Another interesting study by the French INSERM laboratory examined 10 healthy men who exercised at four-hour intervals between 6 a.m. and 10 p.m. The highest levels of muscle contraction (that is, strength) were observed in the evening, and the lowest in the morning. The researchers also noticed a link between body temperature and strength. They believe that body temperature and metabolism peak at around 4 p.m., prompting muscle cells to perform at their full capacity during an evening workout.
Even so, neither science nor experts in the field can give a definitive answer to the question of whether we should exercise in the morning or evening. The truth is, there’s no right time to work out. Some people are early birds, while others can barely get up for work, so find the time when you feel your best visiting the gym or joining a group class—and start exercising if you haven’t already. It all depends on your free time and internal body clock.
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Here are some of the benefits of morning and evening workouts to help you choose the one that suits you best.
Morning workouts:
Routine and consistency
If your workout is the first thing you do early in the morning, it can help you establish a consistent routine. Morning exercise raises serotonin levels, and low levels of this hormone are linked to many depressive states. Plus, if you work out in the morning, the rest of the day is yours once you’ve finished your work commitments. An early workout is guaranteed to invigorate you more than an evening one. Your body wakes up faster, leaving you more energetic, focused, productive and ready to take on the day’s challenges.
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Space
Another advantage of morning workouts is that gyms are usually less crowded at this time of day. If you’ve chosen to work out at a gym, you’ve probably noticed that most people train between 5:00 p.m. and 8:00 p.m. Morning workouts are more enjoyable and effective precisely because there are fewer people around early in the day, so you can enjoy the peace and quiet of the club.
A healthy breakfast
A morning workout will encourage you to maintain healthy eating habits throughout the day—otherwise, why would you get up at 6 a.m.?! After an intense morning workout, you’ll need a filling, energizing breakfast. Choose protein from two boiled eggs, yogurt with oats (without dried fruit), or a slice of whole-grain bread with avocado and turkey breast. And don’t forget to stay well hydrated.
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Exercise
If we follow the logic of scientists who say that more muscle is built in the evening, then cardio is your early-morning workout. When you train on a treadmill or exercise bike early in the morning, you’ll burn plenty of calories and lose those extra inches. Vary your fitness routine with yoga or Pilates, and you’ll see results within a month.
Evening workouts:
Mindset
Some people simply don’t feel good when they have to get up early. And a morning workout means waking up much earlier than you would for work. If you’re one of these people, you should probably choose to work out in the evening. If you feel tired and unable to concentrate in the morning, it will negatively affect your physical condition and your ability to exercise. It can even lead to accidental injuries and poor coordination.
Variety
In the evening, fitness clubs offer a wider variety of classes you can attend. This also increases your chances of finding the right workout for your needs and preferences. You can alternate personal training with group spinning, TapOut, or CrossFit classes. And if you enjoy being surrounded by lots of people, you’ll certainly find that in the evening, when fitness clubs are packed.
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Less stress
Excess weight is often caused by the stress we face every day. As we know, however, exercise is a great way to relieve stress and tension and feel better. One advantage of evening workouts is that they help you reduce the stress and tension you’ve accumulated at the office during the day. You’ll go home happy and full of energy.
Exercise
We’ve already established that muscles build best in the evening. The period between 6 and 8 p.m. is the most effective, as this is when muscles grow. This means that weight training is better suited to evening workouts if you want to make the most of your body’s natural physiological processes. You can’t go wrong with strength training after work, but be sure to pair it with a diet rich in fiber and protein if you want well-defined abs or a sexy butt.
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Here’s the bottom line.
Morning workouts
Workout time: 6:30 to 8:30 a.m.
Advantages:
- Ideal for cardio
- Keep your metabolism high throughout the day
- Help you lose excess weight
- Leave time to relax and take care of other commitments after work
Disadvantages:
- Not as effective for building muscle
- Suitable only for early risers
Evening workouts
Workout time: 6:00 to 10:00 p.m.
Advantages:
- Ideal for strength training
- Promote muscle growth
- Relieve the stress accumulated during the day
- No need to get up early
Disadvantages:
- Limit your opportunities to relax and take care of other commitments after work
- Not suitable for those who want privacy
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The choice is yours. Try one, then the other, or commit to just one option. The important thing is to keep your body healthy, and it will be endlessly grateful to you, whether you choose morning or evening workouts.
Make your choice now.