Here’s something the average health enthusiast might not know: selecting the right time to exercise can be as crucial as the workout itself when it comes to your desired results.
It’s true. Various factors, including energy levels, hormone cycles, digestion, and personal preferences play massive roles in determining the most beneficial time for exercise (both physically and mentally).
By understanding these factors and aligning them with your chronotype to find your most alert and productive periods of the day, you can enhance your performance, recovery, and overall fitness outcomes while maintaining a positive outlook.
So, check your watch—it’s time to dive into the science of scheduling and find out when is the best time to workout–for you.
Energy Levels and Chronotypes
Your energy levels throughout the day are primarily influenced by your internal body clock or circadian rhythm, which determines your chronotype. Chronotypes are categorized into morning people (larks), evening people (owls), and those in between (finches).
- Larks may find it easier to perform high-intensity workouts in the early hours when their energy levels are naturally higher
- Owls might peak in performance later in the day and can schedule intense workouts in the afternoon or evening
- Finches have the flexibility to adapt their workout times to suit their schedule but should take advantage of the times they feel most energized for optimal exercise
Hormone Cycles
Hormones such as cortisol and testosterone have significant impacts on exercise performance. Cortisol, the stress hormone, typically peaks in the morning, aiding in wakefulness and energy mobilization, both of which can be beneficial for a morning workout routine. Testosterone, important for muscle growth and strength, shows daily fluctuations with minor peaks in the morning for both men and women.
Aligning strength training sessions with hormonal peaks can potentially enhance performance and muscle synthesis. But don’t worry if you’re not a morning person—finding the perfect time that matches your chronotype will still deliver an optimal workout.
Meal Timing
The timing of your meals in relation to your workout schedule is crucial for optimizing energy use and recovery and can sometimes help with weight management. Here’s how to get your eating right:
Pre-Workout Nutrition: Grab a balanced meal of carbs and protein 2-3 hours before your workout to fuel up your bod. If you're working out early in the morning, a small, easily digestible snack thirty minutes to an hour before exercising can help enhance performance without causing digestive discomfort.
Post-Workout Nutrition: Eating a combination of carbs and protein within thirty minutes to an hour after your workout can aid in muscle recovery and replenish energy.
Timing and Types of Workouts
Cardio
Morning cardio can kickstart your metabolism, leading to increased calorie burn throughout the day. However, if you're aiming for endurance training, late afternoon or early evening workouts might be more effective when your body temperature is higher, enhancing muscle function and strength, enzyme activity, and stamina.
Strength Training
Aligning strength training with natural hormonal peaks can help optimize your workout. Late afternoon or early evening are perfect for hitting the weight room since your body temperature is higher than usual, making your muscles more flexible while also reducing the risk of injury.
Flexibility and Recovery Activities
Low-impact exercises like yoga and deep stretching can be beneficial when performed in the evening as both can help relax the body and mind as well as improve sleep quality. A gentle stretching session in the morning can also help reinvigorate and prepare your body for an active day.
Recovery, Sleep, and Fitness Goals
Recovery and sleep are critical components of any successful fitness regimen. Exercising too close to bedtime, especially high-intensity workouts, can disrupt sleep patterns for certain people. If you find your sleep is affected by your workout, then finish any vigorous exercise at least three hours before going to bed.
Incorporating rest days into your workout schedule is also crucial for muscle recovery and growth. Always listen to your body—if you're feeling overly fatigued, take an extra day off. It’s better to skip a day than lose many due to injury or illness.
Personal Preferences and Listening to Your Body
Science is one thing—your intuition is another. Experiment with exercising at different times of the day to find what feels best for your body and mind. Understand that regardless of your schedule, consistency is key to achieving your fitness goals—so try to find times that work for you and that make it easy to accomplish your routine without mental, physical, professional, or social discomfort.
Overall, getting on the right track for your exercise schedule shouldn’t feel like pulling teeth. By understanding your chronotype, recognizing hormone cycles, eating correctly, and aligning your fitness activities according to your optimal physical schedule, you can maximize energy, enhance recovery, improve sleep quality, and achieve your fitness goals…without stress. Remember, the best workout schedule is the one that fits your lifestyle with ease.
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Sources
Mayo Clinic - Eating and exercise: 5 tips to maximize your workouts
Johns Hopkins Medicine 9 Benefits of Yoga
Sleep Number - HOW TO EXERCISE ACCORDING TO YOUR CHRONOTYPE
