SG KE TOI Working out: What’s the best time?

Working out: What’s the best time?

Do you work in night shifts and find it difficult to exercise in the mornings? Is it as good to exercise in the evenings? Manoj Bawa has some tips

Most of us have been given the advice on the ‘correct’ time to exercise, which was invariably the morning. Evenings were mainly for socialising and playing games at clubs which was an extension of meeting with friends.Exercising at night was an absolute ‘no-no’. Given today’s hectic lifestyles,where time is at a premium, people have started exercising whenever they can. However, there is this thought at the back of the mind – is there is a ‘good time’ and ‘bad time’ for exercising.

If your exercise time varies from day to day and it’s wearing you out instead of pumping you up, take heart.There are a number of studies focusing on the proverbial internal clock and one can leverage these studies to best determine what time of day you should schedule your workouts.

Statistically, about 10 percent are an up-at-dawn, raring-to-go people,while about 20 percent enjoy staying up long past midnight. The rest, those in the middle, may be ready for action both early and late. Studies suggest that being a ‘morning person’ or an ‘evening person’ may be built into the genes.This may explain why those who are early-to-bed, early-to-rise types, or late-to-bed, late-to-rise types find it so hard to change their patterns. These traits influence many aspects of daily life, including when we feel most alert and when we sleep best. These traits also determine when we enjoy specific activities most, especially exercise.

The daily cycles our bodies follow, regulate everything from body temperature and metabolism to blood pressure.When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.

Benefits of morning workouts

The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise with fewer distractions and schedule meetings during the day to ensure no ‘missed’ workouts. In addition, you can make time for exercise by getting up a bit earlier.

Research has shown that exercise increases mental sharpness for four to 10 hours after exercise in addition to giving a feeling of physical energy for hours after the workout. It raises your heart rate and metabolism to burn more calories earlier in the day in addition to regulating the appetite for the day, making one less hungry.

The temperature is much cooler in summer and air pollution is lowest in the morning. If the main aim is weight loss, it is recommended that you exercise in the morning as the levels of muscle and liver glycogen (stored carbohydrate) are low. As a result, you wake up in the morning with depleted glycogen and lower blood sugar – the optimum environment for burning fat instead of carbohydrate.

Flip side of morning workouts

Body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow. Cold, stiff muscles may be more prone to injury – be sure to warm up well before doing a higher intensity workout, and do gentle stretching.

If you do not enjoy morning exercise, you won’t easily form a habit by choosing a morning workout time. Because body temperature and hormones are higher in the late afternoon,you probably get the same or better calorieburning effects later in the day too.

Benefits of evening workouts

Previous research concluded that a late workout would disrupt sleep. New research has reported that this assumption is not valid. Researchers say that you can exercise up to 30 minutes before bedtime without disrupting sleep patterns. In fact, it may help you fall asleep faster.

Muscles are warm and more flexible.Exercise is a good stress reliever after a long day. Strength is at its peak in the afternoon as the body temperature and hormone levels peak at 6 pm. Exercising three hours before or after the peak will give you your best workout for both endurance and building muscle.

Perceived exertion is low – how hard you feel yourself to be working at exercise.So you may be able to work out harder.In addition,the heart rate and blood pressure are low. It can help regulate the amount of food you feel like eating for dinner.

Flip side of evening workouts

Distractions and other commitments make keep you from walking and exercising at the appointed times. The pollution levels are the highest. For those exercising outdoors,finding a safe and secure place can be a challenge.

If you are a regular at exercising, you may have already determined your most productive time to exercise and follow a routine that works best for you. Also, if stress relief is your goal, exercise always works, all the time, and any time. And if you’re wondering when it’s best to train for an upcoming event, it all depends on what time you will actually be competing.If an upcoming marathon begins at 7 am,try training at that time of the day.Though training at any time of day will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to body cycles. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.

The truth is, any exercise is better than none at all,so get out there and do it,anytime you can. Choosing the best time really depends on what you want from your exercise, what suits your lifestyle and whether you are a ‘morning’ or ‘evening’ person.

(The author is a marathoner)