With a job, social life, and Netflix marathons, it’s hard to fit in exercises, even though we know they’re good for our health.
However, knowing that going to the gym at particular times may help us achieve our fitness objectives may assist our hectic schedules.
So, let’s see: When is the ideal time to exercise?
The Benefits of Morning Workout
Working out in the morning has numerous advantages.
For starters, you’ll finish your exercise before you even start your day. That means you’ll start your day with endorphins and the satisfaction of having done something before 9 a.m. that others won’t. An enormous ego boost.
You won’t have to worry about working out late at night. This frees up time for dinner preparation, chatting with friends, and relaxation.
The ideal time of day to exercise is one that you can perform regularly. Everyone is unique. This depends on your preferences, lifestyle, and physique.
Morning exercises offer certain advantages, but they aren’t for everyone. Let’s examine the benefits of an early workout.
An early exercise has several advantages for those who are undecided.
1. Less noise
Morning exercises tend to be less distracting. You haven’t begun the day’s to-do list when you first wake up. You’ll also get fewer phone calls, texts, and emails.
You’re more likely to finish your exercise with fewer interruptions.
2. Avoid the sun
Summer workouts are best done between 10 a.m. and 3 p.m. when the sun is at its strongest. Avoid outdoor activity during this period.
Outdoor activities are best done early in the morning, particularly on hot days.
3. Eating well
A morning exercise may help you have a better day.
The International Journal of ObesityTrusted Source released a 2018 research that included 2,680 college students. Every week, three 30-minute cardio workouts.
The students were not asked to alter their diets. Those that stayed with the program ate fewer red meat and fried items.
However, the results demonstrate how exercise may encourage better eating habits. Regular exercise may help you make better decisions throughout the day.
Morning workouts may better complement hormonal swings.
Cortisol is a wake-up hormone. Many call it the stress hormone, although it only creates issues when it is over-or under-produced.
Cortisol usually rises in the morning and falls at night. It peaks at 8 a.m.
Your body may be more ready to work out now if you have a healthy circadian cycle.
5. More energy
Regular exercise boosts energy and reduces tiredness. Exercise sends oxygen and nutrients to the heart and lungs. This helps your heart, endurance, and general stamina.
Exercising early may help you feel energetic all day.
6. More emphasis
Physical exercise increases attention and concentration at any time. To improve concentration throughout the day, a morning exercise may be the answer.
This is according to a 2019 British Journal of Sports Medicine research.
The research had individuals sit for 8 hours with and without a 30-minute morning exercise on the treadmill. On other days, they walked for 3 minutes every 30 minutes.
Morning exercise was linked to improved daytime cognition, particularly when combined with frequent pauses.
7. Mood lift
Exercise is a natural stress reliever. Exercise increases endorphins, the “feel-good” neurotransmitters responsible for runner’s high. It also serves as a stress reliever.
Exercise in the morning is a wonderful way to start the day. You’ll also feel accomplished, boosting your mood for the day.
8. Weight loss
Trusted Source research found that early exercises may be beneficial for weight loss.
Ten young guys trained separately in the morning, midday, and evening. The researchers discovered that exercising before breakfast maximized 24-hour fat burn.
Morning exercise may help you lose weight.
9. Food intake
Exercise reduces ghrelin, the hunger hormone. In addition, it raises peptide YY and GLP-1 satiety hormones.
Working out first thing in the morning may help you lose weight.
To find out more about the benefits of treadmill walking, read this article. Then scientists monitored the women’s brain waves as they looked at pictures of flowers and food.
Reversed the procedure a week later. The women’s brains responded more strongly to food pictures when they didn’t exercise in the morning.
Morning exercises may enhance your brain’s response to food signals.
10. More activity overall
The benefits of an early exercise don’t end there. The same 2012 research in Medicine & Science in Sports & ExerciseTrusted Source linked early exercise to greater day activity.
After 45 minutes of morning walking, the participants’ physical activity increased over 24 hours.
Morning exercise may help you live a more active lifestyle.
A healthy lifestyle includes regular exercise (T1DM). Workouts may be difficult for T1DM patients. Exercise may cause hypoglycemia (low blood glucose).
A 2015 Journal of Diabetes Science and Technology research showed that morning exercise reduces the risk. 35 T1DM adults performed two different morning and afternoon treadmill exercises.
Morning exercises had a reduced incidence of hypoglycemia episodes than afternoon ones.
The researchers suspect cortisol. Cortisol boosts alertness while also regulating blood sugar. Lower levels later in the day may facilitate hypoglycemia.
12. Hypertension control
In the US, one in three people has hypertension (high blood pressure). Physical exercise is a natural method to manage hypertension. However, a 2014 research in Vascular Health and Risk Management Trusted Source suggests exercising first thing in the morning.
Twenty prehypertensive individuals walked on a treadmill at 7 a.m., 1 p.m., and 7 p.m. The subjects also wore a blood pressure monitor.
The best blood pressure changes occurred on 7 a.m. exercise days.
13. Better sleep
Getting an early exercise may help you obtain a decent night’s sleep. An adult who exercised at 7 a.m. had better sleep, according to a 2014 research in Vascular Health and Risk Management Trusted Source
Following the morning exercise, individuals slept deeper and awoke less at night. They also slept faster.
Morning exercise outdoors has significantly greater sleep-related benefits. Early morning light may assist boost melatonin levels at night.
Should you eat before?
While exercising before breakfast has certain advantages, it is critical to balance blood sugar first. Otherwise, your body will struggle to complete your exercise.
Eat a light breakfast high in carbohydrates and protein. These nutrients will fuel your muscles and prepare them for activity.
Ideal pre-workout meals:
1. banana and PB
2. Almond milk with berries
3. Apple Greek yogurt
Eat these meals 1–3 hours before your workout. You may need to experiment to find your optimal timing.
You’ll need to refuel your body’s carbohydrate and protein reserves. A post-workout meal includes:
1. turkey sandwich with whole-grain bread and veggies
2. protein powder and fruit smoothie.
3. Berry Greek yogurt
Please remember to keep hydrated before, during, and after your exercise session.
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