It’s an age-old question when it comes to fitness, when is the best time of day to work out? There’s been plenty of research done in this area and with time and different variables the answer seems to be changing. However, if you’re struggling to choose what time to work out each day, we’re here to help! We’ve put together the pros and cons of working out in the morning vs later in the day to help you decide what’s best to achieve consistency!
Morning Sessions
Working out in the morning is an ideal way to start the day as you get that early hit of endorphins first thing. However, there are some negatives to consider too and below we break them down.
Benefits of Morning Workouts
Early Morning Mood and Energy Boost
When we work out our body releases endorphins which are a feel-good hormone. This means that by working out first thing you boost your mood for the day and feel energized having already completed your workout before the day begins. Exercising also reduces levels of the hormone cortisol, which is associated with stress, meaning you are heading into the rest of you day less stressed. What’s great is that these things can happen during any form of exercise no matter the tempo, so whether you head for a swim, hit the weights in the gym, or kickstart the day with a run, you’ll set yourself up for the day ahead.
Increases Metabolism Earlier
When you workout you increase your metabolic rate, especially when you perform higher intensity exercises such as a HIIT session. By starting your day off with a workout, you burn more calories throughout the day which is always a plus, particularly if you’re looking to lose weight.
Improves Sleep
Research has shown that people who workout earlier in the day may sleep better at night. This is largely due to the fact that they completed a workout earlier in the day and then went through the normality’s of life which caused them to become naturally tired later in the day.
Enhanced Alertness
Another major pro from working out early is that you wake up your body and mind. This means that you’ll start your day off feeling fresh and ready to take on any task that comes your way. It can be particularly useful for the beginning of the working day as you come in ready to go and already awake. This can mean you are more focused and have better mental clarity from the get go.
Downsides of Morning Workouts
Lower Energy Levels
If you work later in the day or are generally not a morning person then having an extra hour in bed may be more beneficial to you than working out first thing. While working out boosts energy, you need to have the right amount of energy to begin with, so if you usually feel lethargic in the mornings then it might be best to steer clear of the early workout sessions.
Time Constraints
Committing to working out in the morning means you need to fit in a session before work, which can be tough depending on what time you start your shift. Not only that, but you should probably eat something to fuel your body before you hit the gym or pool, which might mean waking up that bit earlier to ensure you don’t eat too close to your workout. There’s nothing worse than being under pressure while trying to workout as this can lead to increased levels of stress and ultimately cause injury as you’re not 100% focused on your workout. Time is one of the biggest things to consider when you’re working out and allowing for how much you need to reach you goals, so for longer sessions the morning routine might not work.
Afternoon/Evening Workouts
For many, working out in the evening or during a lunch break can be the only way to ensure you get your fitness sessions in for the day. While this is brilliant, there can be cons to working out later in the day that need to be considered too.
Benefits of Working Out Later in the Day
May Relieve Stress
After a long, tough day what could be better than boosting your mood and releasing the stress with a workout? Going back to a point raised above, working out releases endorphins, which is exactly what plenty of us need when the school or working day is finished. Heading to the gym for a strength session or jumping in the pool for some much-needed cardio straight after work can mean you feel great when you get home. Destressing through exercise can also allow you to relax later in the day as you unwind.
Peak Time to Workout
Research has shown that for most people we are at our physical peak time during the day between the hours of 2pm and 6pm. This is generally due to the fact that our muscles are awake and your body is warmed up. This means we can smash those HIIT sessions or head for lengths in the pool while feeling great in our body. Some research has even suggested that during this time people experience overall better physical performance leading to them lifting heavier weights or hitting new times on the treadmill.
Less Time Constraints
While it’s true that some people may have things on later in the day, you can usually fit in an hour or so for a workout in the evening and not feel rushed unlike in the morning, when you have to get ready for work, etc. This means you can fit in a fitness class or dive into the pool for a few lengths without worrying about being late to work, which also ensures you don’t rush through your workout.
More Social Opportunities
Tied in with the above, people are more likely to be able to meet you in the evening rather than in the morning when it can be a little more hectic. This means you can organise to meet up with your gym buddy more easily or go to an evening or even a lunch time fitness class to make sure you have extra motivation to stay fit.
Downsides of Workouts Later in the Day
Potential Sleep Disruptions
While working out later in the day can make things slightly easier, it is important to be careful not to leave your workout too late in the day. Research has shown that you should leave at least an hour after a moderate workout such as brisk walking, a calm cycle, or a leisurely swim, before going to sleep. Anything on the more intense side of things should be avoided so close to sleep as you increase your energy and will find it harder to get a good night’s shut eye. However, this varies for everyone, and the main thing is that you allow yourself enough rest time in your routine.
Can Have Less Motivation
Motivation is key to reaching your ultimate fitness targets, however, after a long day, the last thing you might want to think about is a tough workout. The day takes a toll on our mind and body, which can mean we don’t want to workout or even have the energy for a workout. Again, this is different for everyone, but if you feel more tired than anything after a day’s work the reality is maybe an evening workout isn’t for you. Lacking energy and motivation can lead to a poorer workout overall, as well as making it more likely to get injured.
The Conclusion to the Perfect Time to Work Out
Having read through the pros and cons of working out in the morning or later in the day you may be thinking you still don’t have the answer, which in this case you’d be right as there is no single best time of the day to work out. What it ultimately comes down to is personal preference, what you can fit in your schedule and most importantly a routine that allows you to remain consistent. Working out earlier in the day is better for some, while others have more time as the day goes on, which allows them enough time to go for a swim or to the gym and stay active. Consider the above pros and cons for both before starting your fitness regime, even try testing which works best for you or organise a fitness programme with an instructor, as ultimately each person leads a different life but the important thing is to stay fit when you can.
How Aura Leisure Can Help
At Aura Leisure we offer everything you need to reach your fitness goals no matter how busy your life is. If you’re looking for guidance our personalised fitness programmes Aura Fit for Life and Aura Lean3 allow our expert team to help build a routine that allows you to reach your goals. While we also have a range of fitness classes to go along with our incredible pools and gyms, meaning there’s something for everyone. Even better still, Aura members get access to all of this at no extra cost meaning there’s no reason you can’t stay fit during your busy schedule whether that’s earlier or later in the day.