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Best Time to Exercise
No matter when you choose to move, the best time to exercise is the one that fits your life—start today and watch your energy soar!
Part 1
Biological clocks produce circadian rhythms and regulate their timing. Circadian rhythms are physical, mental and behavioral changes that follow a daily cycle. Environmental factors such as lighting, temperature and noise can disrupt our natural circadian rhythms. Among its many functions, the clock determines when the body releases certain hormones, controls wakefulness, influences the calorie burn rate and affects mood.
If your circadian rhythms have been disrupted, your workouts may be compromised due to decreased cognitive function, impaired psychomotor coordination (dexterity, strength, speed, etc.) and poor concentration.
Exercising at designated times can help reset your biological clock and restore your natural circadian rhythms.
Shawn Youngstedt, Ph.D., an Exercise Scientist at Arizona State University, conducted a study to distinguish the relationship between exercise and circadian rhythms. The study shows that exercise performed at specific times readjusts the regulation of melatonin, a hormone that is a key component of circadian rhythms.
Exercise performed at 7 a.m. or between 1 p.m. and 4 p.m. will advance the biological clock and promote a “circadian rhythms” reset.
Exercise performed between 7 p.m. and 10 p.m. will delay the biological clock and postpone the release of melatonin from the pineal gland into the bloodstream. This can be particularly helpful for those who work 3rd shift or need to remain awake during the night.
Part 2
Metabolism is the sum total of energy your body expends each day. You burn less fuel at rest, and more energy when you are active. Exercising at any time of day will speed up your metabolism, and it will stay elevated for a while after you stop exercising.
Testosterone is a hormone linked to fat loss, muscle acquisition and metabolic rates. Testosterone levels peak in the morning and decline throughout the day. High-intensity interval training (HIIT), resistance training and circuit training workouts increase testosterone production. Research favors the afternoon and evening for being the generalized optimal times to workout in regard to maximum testosterone production. Furthermore, if working out in the afternoon or evening conflicts with your circadian rhythms then it is suggested to workout in the morning.
Growth hormone (GH) is a muscle building hormone. Typically, the bulk of GH is released in “pulses” when you sleep. The largest pulses occur before midnight and are preceded by smaller pulses in the early morning. Exercise elevates growth hormone levels and alters our body’s normal pattern at night. If you’re looking to build strength and muscle, improving your sleep can be a game changer. Stick to a consistent sleep schedule. The majority of scientific studies have not identified a favorable time of day to workout in relation to GH production.
Cortisol is a stress hormone that can cause muscle protein breakdown if high levels are sustained for some time. A healthy level of cortisol can help control blood sugar levels, regulate metabolism, help reduce inflammation, and assist with memory formulation. Cortisol levels are typically highest early in the morning and lowest around midnight.
The degree of cortisol release during high intensity exercise depends in part on the time of day and the timing of meals. When exercise is performed during a time of already high cortisol levels (for example, in the morning), it doesn’t increase above already elevated levels. If cortisol levels are high, it would be best to workout in the morning.
The Domino Effect states that when you make a change to one behavior it will activate a chain reaction and cause a shift in related behaviors as well. Exercise increases the levels of the “feel-good” hormones (dopamine, endorphins, serotonin, etc.) and neurotransmitters that spike energy levels, self-esteem and mood. In theory, exercise performed in the morning will set the stage of success for the rest of the day.
*But if you are not a morning person and getting up early means losing sleep, the idea of a morning boost may backfire. Sleep deprivation will upset your body chemistry and slow your metabolism. If this is the case, workout in the afternoon or evening.