Running in the morning or gym in the evening? This question plagues many people who want to start exercising. Recent studies have shown that the choice of workout time does affect the effectiveness of exercise, but there is no one-size-fits-all answer.
Advantages and Disadvantages of Morning Exercise
The main advantage of exercising in the morning is an increase in metabolic rate and fat burning efficiency. A study by the Karolinska Institute in Sweden found that morning workout significantly increased lipolysis and thermogenesis, resulting in a better “fat-burning effect”. This is good news for people who want to lose weight. Additionally, exercising in the morning can keep you in good spirits throughout the day.
However, there are some potential risks associated with morning exercise. Tian Ying, chief physician of the heart center of Beijing Tiantan Hospital, pointed out that cardiovascular and cerebrovascular problems are more likely to occur in the early morning hours, and the risk of cardiovascular death from 7-9 a.m. is 70% more than that of other hours. Therefore, people with cardiovascular disease should be careful to choose morning exercise.
Advantages of evening exercise
In contrast, evening workouts are better for improving muscle strength and mood. A study published in Frontiers in Physiology showed that exercising at night enhances fat oxidation, improves metabolism and mood, and lowers systolic blood pressure. For men, exercising at night also better protects heart health.
Gender differences: a key variable in effectiveness
It is worth noting that there are significant gender differences in exercise effectiveness. The same study found that women who exercised in the morning lost more total body fat and belly fat, while men improved their cardiac and metabolic health more when they exercised in the evening. This difference may be related to hormone levels, biological clocks, and sleep-wake cycles.
How to choose the time to workout?
- Biological clock and lifestyle habits:If you are a typical “early bird”, then morning exercise may be more suitable for you; if you prefer the tranquility of the evening, evening exercise may be more effective.
- Workout goals:If weight loss is the primary goal, morning exercise may be more effective; if you want to build muscle or improve cardiovascular health, evening exercise may be more appropriate. But no matter what time you choose, the most important thing is to maintain the continuity of the exercise.
- Safety factors:Morning exercise should pay attention to keep warm and avoid exercising in an environment with poor air quality; evening exercise should avoid overly strenuous workout so as not to affect sleep.
Overall, there is no absolute “best time” to work out in the morning or at night. The most important thing is to find a way and a time to workout that works for you and to stick to it. As the authors of the Frontiers in Physiology study say, “The best time to workout is the time you can do it and fit it into your daily schedule.”
Remember, any time you exercise is better than no time at all. Instead of obsessing over a specific time, start now and get moving!
