Does timing affect fitness?

If early morning workouts often leave you drained rather than energized, there might be a simple solution that doesn't require supplements, trivial productivity hacks, or extra spending. Have you considered shifting your workouts to later in the day?

Everyone has different schedules and commitments, and we're all trying our best to juggle busy lives.

However, if you have some flexibility, it might be beneficial to try exercising at lunchtime or in the evening.

This type of exercise, often referred to as chronobiology workouts, aligns with your body clock and might offer benefits beyond helping you reach your fitness goals.

The recent increase in Google searches for chronobiology workouts suggests that many people are looking for ways to fit exercise into their routines rather than adjusting their schedules around gym sessions.

Is it worth changing your routine to take advantage of these potential benefits? Let's ask the experts.

What are Chronobiology Workouts?

Chronobiology studies the effects of time on biological systems, focusing on our internal biological clocks.

"Chronobiology is the science of how living organisms, including humans, follow natural cycles and rhythms in our bodies and behavior," explains Oliver Patrick, a physiologist, wellbeing expert, and co-founder of Future Practice.

"These cycles are influenced by external cues like light and temperature and help regulate functions such as sleep, hunger, hormone levels, and body temperature."

The circadian rhythm, which you might already know, is part of chronobiology and represents the 24-hour cycle of human physiology.

"The circadian rhythm is like an internal clock that keeps everything running smoothly on a nearly 24-hour schedule," Patrick says.

This internal clock dictates when you wake up, eat, and sleep. "For example, you might feel sleepy at night and more awake during the day because your internal clock aligns with the natural light and warmth of the day and the dark and cool environment of the night.

While everyone has a circadian rhythm, there's growing evidence that different people have different 'chronotypes'—some are early risers (larks), while others peak later in the day (owls)."

Is There a Best Time of Day to Work Out?

"Studies have found that, for many people, their circadian rhythm makes them more suited to cognitive tasks in the morning and gross motor skills in the afternoon," explains Dr. Josephine Perry, a sports psychologist and author of "The 10 Pillars of Success."

However, an individual's chronotype affects their cognitive performance fluctuations throughout the day.

"Larks are sharpest in the morning, while owls perform better later in the day," Perry says.

This means that early risers may feel more motivated to exercise in the morning, while night owls may prefer working out later in the day.

Although the science on chronotypes is still emerging, there are indications that we may naturally favor exercising at specific times based on our circadian rhythms.

But does this mean we should schedule our workouts according to our chronotypes?

What Are the Benefits of Chronobiology Workouts?

Potentially, yes. However, as with everything related to wellness, it depends.

According to Patrick, some evidence supports power and strength training in the mid-afternoon.

"Theories around this include optimized core temperature, hormone levels—namely testosterone and cortisol—and increased perception of strength," he says.

Additionally, a 2022 study on the best times of day to exercise for cardio and metabolic benefits found that evening aerobic exercise offers greater reductions in blood pressure and cardiac workload post-exercise compared to morning workouts.

However, sometimes our health markers don't align with how we feel.

For instance, your fitness tracker might indicate you're fully recovered and ready for a challenging workout, but you feel exhausted.

Conversely, it might suggest a low-output day when you feel energized and motivated to move.

While there may be benefits to aligning your training with your chronotype, it's crucial to listen to your body in the moment.

"The differences in the impact of training at different times of day are significant only at the elite level of competitive sport," Patrick says.

"Listening to when you feel strongest is the best approach in this case."

As for whether there's a best time to work out, Patrick says the jury's still out.

"In sports performance, it's important for workouts to mirror the likely time of day of competition.

An athlete who trains mainly in the evening might struggle in a morning event," he explains.

For the general public, however, it matters less. "The best time to train is whenever you can," Patrick advises.

"In a physical inactivity pandemic, any barrier to movement should be removed swiftly. Do it when you can and celebrate that fact."

How to Create a Training Schedule That Works for You

To determine your ideal training time, Dr. Perry suggests identifying your performance patterns.

Pay attention to how you feel at different times of the day, or keep a training diary logging your session times and rating them out of 10 for energy level, skill development, and fitness performance. Over time, a pattern should emerge.
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Additionally, consider your caffeine habits.

"You shouldn't need a huge caffeine hit or pre-workout supplement to start exercising.

If you do, you might need to move your workouts to a time when your natural energy is higher," Patrick says.

With more flexible working patterns, many new exercisers find that working out during traditional office hours suits them better than after work.

If you're still unsure where to start, Patrick recommends scheduling 'hard' exertion earlier in the day and 'low intensity' work as a transition between work and evening.

"Exercise isn't just one thing; it's a multitude of formats and goals, each requiring its own considerations," he says.

"However, in most cases, using exercise as a morning stimulant and an early evening suppressant can improve energy levels, sleep, performance, and wellbeing.

The best exercise is one you can do consistently, whatever time of day that is for you."

Shop MC UK's Recommended Wellness Products:

·         Lumie Bodyclock Glow 150 Wake-Up to Daylight Table Lamp - £98 at Amazon

Light exposure at the start of the day helps regulate your body clock. A sunrise alarm is a great addition to your routine.

·         Italian Summer Hardback Notebook - £20 at Papier

Thinking of keeping a training diary? This durable hardback journal from Papier can withstand being tossed around in your gym bag, and you can personalize it too.|

·         Whoop Membership - £229 at Amazon

Want a deeper look at your health markers? Whoop assesses your sleep quality, overall recovery, and other metrics to help you monitor how your body handles exertion.

Whether you're a lark or an owl, finding the right time to exercise that fits your lifestyle and boosts your performance is key. Happy training!

Source: marieclaire

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.