When is the Best Time to Exercise for Better Health and Performance?
Exercising is great for your health, but have you ever wondered When is the Best Time to Exercise for Better Health and Performance? Some studies suggest that the time of day can affect how well you perform and what benefits you get from exercise.This article will explain how your body's internal clock works and help you choose the best time for your workouts in simple words.
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| When is the Best Time to Exercise for Better Health and Performance? |
Does the Time of Day Affect Exercise Performance?
Yes! Research shows that people perform better in some sports at certain times of the day. For example, at past Olympic Games, swimmers recorded their fastest times in the late afternoon, around 5:12 PM.
Other endurance sports, like running or cycling, also seem to be easier in the late afternoon or early evening, between 4:00 and 8:00 PM.
But what if you can only exercise in the morning? Don't worry! You can train your body to perform well at any time if you keep a regular workout schedule.
How Your Body’s Clock Affects Your Workouts
Your body follows a circadian rhythm—a natural 24-hour cycle that controls things like sleep, hunger, and energy levels.
A part of your brain acts like a main clock, adjusting to light. But other "mini clocks" in your muscles and organs also respond to your daily activities, like eating and exercising. If you work out at the same time every day, your body will slowly adjust and improve its performance at that time.
Morning vs. Evening Workouts: Which One is Better?
Both morning and evening workouts have benefits. The best time for you depends on your goal:
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Morning Workouts: Studies show that exercising in the morning helps burn more fat, which can be useful if you want to lose weight. It may also be good for people with diabetes or obesity (Zierath et al., 2023).
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Evening Workouts: Strength training, like lifting weights, often gives better results in the evening. Studies also show that women who work out at night improve their muscle strength, while men burn more fat and lower their blood pressure in the evening (Scheer et al., 2022).
At the end of the day, the best time to exercise is when it fits your schedule. The most important thing is to be consistent and exercise regularly.
Can Exercise Change Your Body Clock?
If you feel tired at certain times of the day, exercise might help reset your body clock. Scientists found that animals who exercised in the morning adjusted to a new routine faster. This means that humans, too, can train their bodies to perform better at different times with regular workouts (Esser et al., 2021).
Exercise can also help people adjust to different work shifts or time zones. So if you keep exercising at the same time every day, your body will learn to perform better at that time.
Conclusion: The Best Time to Exercise is the Time That Works for You
While research suggests that afternoon or evening workouts may be best for endurance and strength, the most important thing is to find a time that works for you and stick to it.
If you are training for a competition, it’s good to practice at the same time as your event. But if you are just exercising for health, any time is a good time—as long as you stay active!
Medical Sources:
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Zierath, J. R., & Hawley, J. A. (2023). The impact of circadian rhythms on exercise metabolism. Nature Reviews Endocrinology, 19(2), 89-104.
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Scheer, F. A., Morris, C. J., & Shea, S. A. (2022). The circadian system and exercise performance. Sports Medicine, 52(4), 621-638.
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Esser, K. A., Harfmann, B. D., & Eckel-Mahan, K. L. (2021). Circadian rhythms and exercise: Implications for performance and metabolism. Journal of Applied Physiology, 130(1), 124-133.
