Discover the best time to work out for sleep and schedule your routine to hack your body clock so you feel more refreshed the next day
Words: Sarah Sellens | Images: Shutterstock
It’s a long-held debate: does when you exercise make a difference to your workout results? And the answer seems to be that it might. One study published in the Journal of Physiology, for example, reports that exercising at 7am may shift your body clock earlier, meaning you’ll feel more alert in the morning and get tired earlier in the evening, so you’re ready to take on the next sweat session with vim and vigour! Further data shows that doing high-intensity exercise in the evening could hinder sleep.
But if you’re not much of a morning person, there is science to support the theory that your body may perform at its peak between 2pm and 6pm, when body temperature is at its highest. A late afternoon workout might also decrease your risk of injury, when joints and ligaments have warmed up from the day.
Clearly, the time of day to exercise may depend on the type of activity you’re doing. And there’s a caveat: working out at any time is likely to be better than not moving at all. ‘It is often said that the best time of day to work out is, quite simply, whenever you can,’ agrees Dean Hodgkin, personal trainer and head of programming at global fitness and wellness community app, TRUCONNECT (truconnect.fit). ‘Although this is unequivocally true, there’s an additional dimension to consider that could hold the key to whether you achieve your fitness goals or not – there’s a link between what type of workout you do and when you do it that could lead to optimal gains.’
Follow Hodgkin’s tips to maximise your workout performance, whatever the time of day.
Early morning
Mobilising moves
‘After a night of slumber, it’s a good idea to opt for a mobilising workout to stretch your body and get moving. Think: mind-body exercise such as yoga or Pilates. At this time of the day, your cortisol level is higher, making you more alert and able to truly immerse yourself in being present in the moment. This, in turn, will help you to get the most from these mindful practices. This type of workout is for everyone as well, and the benefits can be profound. It’s something we’ve considered when crafting programmes such as Bodybalance on the Truconnect app, which will not only improve movement, but also headspace. From simple yoga moves, to Pilates and breathing techniques, there are even elements of t’ai chi, which I’d recommend to get your day off to a flying start.’
Morning
Cardio workout
‘Women’s bodies respond differently to exercise at different times of the day. However, fat- burning potential is at its optimum in the morning, so a cardio session within this window could be beneficial, if this is your goal. For maximum benefit, choose a full-body circuit or go for a swim.’
Lunchtime
HIIT exercise
‘Since most of us have limited time in our lunch break, we need something quick but effective, and there is no better format than high-intensity interval training (HIIT). A bonus of HIIT is that your metabolic rate stays high for much longer afterwards compared to other workouts, meaning you can ride the “afternoon slump” and remain productive for the remainder of the day. This workout could take as little as 10 minutes as well. “Snackable workouts” are a trend we’ve noticed more and more demand for (as seen within personal trainer Andy Cannon’s Rogue fitness programme on Truconnect). Short bursts can deliver results, and this mentality should help you realise, with every part of the day, there is an opportunity to simply get moving.”
Morning or evening? Experts reveal the best time of day to exercise for results
Afternoon
Strength session
‘Due to our increased body temperature at this time of the day, our anaerobic performance peaks and so it is the ideal time for maximising strength gains, particularly in the upper body. Even from the comforts of your own home, simple strength exercises such as push-ups, burpees and step-ups would all help with strength building.’
Early evening
Skilled activities
‘You might expect to wind down in the evening, however, exercise at this time of the day can have a very positive effect on your mental health. For many, stress can build up throughout the working day, and so combat-based workouts can be the ideal vehicle to get that release. Those which introduce a skill-based or technical element, such as Faye Edwards’ F.I.T Box programme, can also help shift the focus away from worries or concerns built up through the day – transitioning through the basics of combat-style moves, before building each one up to a full-body combination, could provide just the distraction to stop the mind festering away.’
Late evening
Mindful practice
‘Time to chill out and lay the foundation for a good night’s sleep, to ensure you recover fully. Meditation or any form of mindful exercises are recommended here – anything to relax both the body and the mind are advised before you go to bed, to fully recharge and get ready to attack the day again tomorrow.’
Dean Hodgkin is a personal trainer and head of programming at global fitness and wellness community app, TRUCONNECT (truconnect.fit)