When is the best time to exercise?

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Afternoon workouts work better for some people, according to a study published this year. The study, which looked at men at risk for or diagnosed with type 2 diabetes, found that participants who exercised in the afternoon experienced more metabolic benefits as well as more positive effects. on their physical performance and body fat compared to participants who exercised in the morning.

Researchers say they’re not sure exactly why afternoon training may lead to better results – this is likely due to a combination of factors and more research is needed – but they can speculate on the basis of what is known about human physiology and the biological calendar.

“Our body has a biological clock, and it regulates many processes in the body and those processes have a rhythm,” said study author Patrick Schrauwen, professor of metabolic aspects of type 2 diabetes at the Maastricht University in the Netherlands.

“Some of them are well known, like your body temperature and your blood pressure,” Schrauwen said. Our biological clocks also have an impact on our metabolism and whether our bodies burn fat or carbohydrates at certain times, he added. And for study participants who were obese or at risk for type 2 diabetes, these fat burning processes were most optimal in the afternoon.

Dietary intake likely plays a role as well, said Shawn Arent, professor and chair of the exercise science department at the University of South Carolina. He was not affiliated with the study. “You’ve had more waking hours during the day, you are more awake, you have had the chance to power the system a little more,” Arent said.

For many people, the quality of exercise and the quality of overall nutrition make more of a difference than the timing of exercise, researchers say.

Higher body temperatures in the afternoon can also improve muscle performance, almost like a built-in daily warm-up.

“When you start to realize how powerful this body clock can be, and if you do it right, like taking food at the wrong time of day, or being inactive at the wrong time of day, or being inactive at times when you should be active, this can have a major impact, ”added Schrauwen. “The good news is, you can use it to your advantage as well.”
Schrauwen said that not snacking in the afternoon and avoiding late-night meals can have a big impact on a person’s weight and overall health. Other studies have shown that late eaters tend to consume more total calories than those who eat earlier in the day.

Arent also said it’s important to eat protein after a workout, but the exact timing of this nutrient intake after exercise can be flexible – so don’t feel the need to take a shake immediately after a workout. race.

Quality of exercise beats timing

For many people, getting enough exercise is much more important than exercising at exactly the right time.

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“The quality of your workout and the quality of your overall diet is going to go a lot further, and then the timing will start to overlap and make it even more effective,” Arent said. “Is there an optimal time? Yes, that’s the one you will always do.”

Arent also said that circadian rhythms are adjustable, so with a little persistence a night owl can become an early riser exercising, if that makes more sense for their schedule.

“If you work out regularly at some point in the day, you start to adapt to that,” Arent said. But he cautioned against sacrificing sleep for training early because overall sleep quality is more important than doing extra training here and there.

Fortunately, research also shows that exercise can lead to better quality sleep, and afternoon or evening exercise doesn’t compromise sleep schedules as long as it’s at least 90 minutes before bedtime. .
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It can be especially useful for competitive athletes or people training for a race to exercise at the same time of day as the event. For example, Arent said he worked with a football team that was able to improve their performance by moving training along with matches.

However, the time of day may be less of a factor for endurance exercise, such as running or cycling.
But for those aiming for high performance, power and strength, the afternoon exercise is always on top. The best window for explosive athletics seems to be between 1 p.m. and 6 p.m., Arent said. This is great news for professional athletes who don’t have to plan their exercise around 9 to 5 jobs.

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