Whats the Best Time to Exercise?

Theres no question that exercise is important, but whats the best time to exercise isnt always easy. Choosing the right time can be as much about personal preference and physiology as it is about goals.

Morning workouts are great for promoting healthier habits and getting your body moving early in the day, says Daniel Pink, author of “When: The Scientific Secrets of Perfect Timing.” People who workout first thing in the morning are more successful at making the habit a long-term one, and they have less trouble staying motivated throughout the day to stick to their workout routine, he previously told TODAY.

Exercising in the evening, on the other hand, may disrupt your sleep patterns and lead to a poorer quality of rest that can make it difficult to build muscle or get strong. In addition, working out later in the day may not be convenient for those with shift work or a busy schedule.

Ideally, morning exercisers should finish their breakfast at least an hour before their workout, so that they are well fueled and neurologically prepared for the task ahead. They also need to be physically active for at least an hour before their workout, preferably for 20 minutes or more, suggests Chris Brisby, a certified strength and conditioning coach who is director of the Applied Nutrition Training Center in San Diego.

For a morning exercise session to be most effective, it needs to occur at the same time every day, so it can become a habit. It can also promote good sleeping habits, which helps with fat loss, says Megan Johnson McCullough, a National Academy of Sports Medicine trainer and professional bodybuilder in Oceanside, California.

Early morning workouts can also help you develop a more consistent schedule, which may increase your productivity and reduce stress levels during the day. This can be especially helpful if you have a job where you need to work late hours or are constantly on the go.

A recent study published in the Journal of Physiology found that a workout at 7 a.m. shifted the body’s natural rhythms and increased the likelihood that participants would have energy for their workouts. It also helped them avoid distractions that could derail their routine.

Evening workouts are great for a lot of people, though they can be hard to find the motivation to hit the gym at a time when you are tired or need a break from your workday. In addition, nighttime exercisers are more likely to be distracted by other activities, and the need for a late-night snack or alcoholic drink can make it harder to stick to a workout regimen.

It’s also important to remember that the right time of day to exercise depends on your specific goal. For instance, if you are trying to lose weight, a morning workout can be more effective than an afternoon or evening one, because your metabolism is higher in the morning and therefore more likely to burn calories. On the other hand, if you’re aiming for high-performance, power and strength, afternoon or evening exercise is more beneficial because your body has had a chance to warm up, so you might be able to perform at peak efficiency.