Best Time of Day to Exercise

When are you most energized?

Some people get up in the morning refreshed and raring to go. Others hit the snooze button on the alarm several times before they drag out of bed and groggily begin waking up. Morning workouts won’t work for the second group, but they may be perfect for the early riser. If you’re a late riser, your highest energy level is at noon or later. Those times are best for you.

When do you burn the most fat?

A morning workout starts after the night’s fast. You’ll be working out on an empty stomach. It trains your body to burn fat. People who work out later in the day have had time for their muscles to warm, so they do their best from noon until bedtime. Exercising at lunch hour or after work is best for them. The reason for working out makes a difference, too. If you’re training for an endurance event, you have to have stores of glycogen to get to the finish line. Noon or later would be your best time. You’ve had a chance to eat a full meal and have a store of glycogen in your muscles for energy.

Power lifting, muscle building, and strength exercises get the best results later in the day.

You won’t get the results you want from strength training if you start it the minute you get out of bed. When you sleep, your body temperature drops. Your body requires activity before it starts to rise. Testosterone and growth hormones are necessary to repair and create muscle mass after strength training. These are lowest in the morning and increase throughout the day. If you’re doing strength training, you need more time for your body to wake up, so the first thing in the morning isn’t ideal.

Consistency is the most important factor when it comes to exercise. Even if you aren’t exercising at the perfect time, if you can schedule it with consistency, it’s the best time for you.

Working out at the end of the day can benefit people with a stressful job. Exercise helps burn off the hormones of stress.

No matter what time you work out, start with a warm-up and finish with a cool-down session. Eat pre-workout and a post-workout snack. Make sure the snacks include carbs and protein.

Put your workout in your schedule as you would any appointment. Respect it as an appointment and not just something you hope to do. If you’re working with a trainer, you’ll be more likely to keep that appointment.