Miusoul | Fitness

Which is the best time to exercise?

Circadian Clock
Studies have shown that for most people, the best time to exercise is from the late afternoon to the evening. This may be related to the temperature of the muscle: the muscle reaches its peak temperature during this time period. This promotes the metabolism of muscles and energy. Sometimes, a similar effect can be achieved by warming up.

The increase in muscle temperature may be related to the biological clock. The biological clock controls the day and night rhythms in the body and plays an important role in those body functions that fluctuate over time, such as body temperature, heart rate, and metabolism.

best time
However, finding the best exercise time is not that simple. Daily life stress, work, eating habits and sleeping habits will affect the circadian rhythm, which largely determines the best time to exercise.

Below, we summarize the benefits and disadvantages of exercise in the three time periods of morning, lunch, and evening, so that you can make better decisions for yourself:

Morning exercise
Some people like lazy beds in the morning, and some people are already in motion as soon as they open their eyes. If you are the latter, morning exercise is the best choice.

Benefits of morning exercise:

Exercise well early in the morning, which will make you full of energy and energy throughout the day;
Many gyms are still empty at this time, you don’t have to wait and wait and waste time;
Summer morning temperatures are lower, which is more suitable for outdoor exercise;
Studies have shown that the highest level of testosterone in the body in the morning, which is particularly beneficial for high-intensity exercise (1)
2 people working out outdoors in the morning

Disadvantages of morning exercise:

When you wake up in the morning, your joints and muscles are still tight and stiff. Therefore, you need to spend more time to warm up to get your body ready;
Generally speaking, most people lack energy in the morning and need time to “activate” the metabolism and cardiovascular system;
If you want to exercise before work, you should rest early the night before to ensure enough sleep;
Morning exercise is a big challenge for non-Dawn Birds.
Exercise at noon
Noon running or short-term practice is a very popular way to practice in the afternoon.

Benefits of afternoon training:

Make better use of the lunch break;
If the work in the morning is busy, the afternoon exercise can cheer you up to refresh yourself and better meet the big and small things in the afternoon;
You can exercise with colleagues, which is more fun and motivated.
Disadvantages of afternoon training:

Limited time may be the biggest problem. If the lunch break is short, it is difficult to balance exercise and lunch;
The temperature is high at noon in summer and it is not suitable for outdoor exercise.
2 people working out outdoors during lunch time

Exercise at night
From late afternoon to late afternoon, the body is undergoing various physiological processes at full speed.

Benefits of evening exercises:

Muscle temperature reaches its peak, which can greatly improve athletic performance;
You can exercise with higher intensity, because the body has enough time to rest and recover after exercise;
It is a good way to relax after a day of work and study; after exercising, you will feel more comfortable;
The temperature in summer evenings is more suitable for outdoor exercise.
Disadvantages of late training:

If you are busy at get off work all day, it is difficult to take exercise after work;
High-intensity exercise before bed prevents falling asleep. The autonomic nervous system needs time to return to its normal state; therefore, it is recommended that you end your exercise at least one to two hours before going to bed.
Woman running outdoors in the evening

The best way to find out what time of day to exercise is to try to exercise in different time periods, and then decide which time period is best for you.

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