The time of day you choose to exercise can significantly influence your performance and the benefits you reap.
While any exercise is beneficial, growing evidence suggests that aligning workouts with your body's natural rhythms can enhance results.
Peak Performance and Time
Research on Olympic swimmers across four Games (2004–2016) revealed that medalists performed their best in the early evening, around 5:12 PM. Similarly, recreational cyclists and those engaging in resistance training tend to perform better between 4 PM and 8 PM.
However, not everyone has the flexibility to exercise during these peak hours. For those limited to morning workouts, there is hope: consistent training at a set time can help recalibrate the body to perform optimally at that time.
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The Role of Circadian Rhythms
Our internal circadian clock governs many functions, including sleep, appetite, and physical performance. This clock, regulated by light and located in the brain's hypothalamus, coordinates with peripheral clocks in muscles and other tissues.
Exercise can influence these peripheral clocks, particularly the "skeletal muscle clock," which adapts to regular physical activity. This means that consistent exercise at the same time daily can shift your muscle clock, potentially improving performance and health outcomes.
Health Benefits of Timing
The time of exercise also impacts metabolic benefits. Studies show that morning workouts may enhance calorie burning and reduce risks for metabolic conditions like type 2 diabetes. Conversely, evening exercise appears to boost muscle performance and lower blood pressure, with differences noted between men and women.
For example, morning exercise helps women reduce abdominal calorie and blood pressure, while evening workouts enhance their muscle strength. For men, evening workouts support calorie metabolism and cardiovascular health.
Chronotypes and Adaptation
Individual variations in circadian rhythms, or chronotypes, influence peak performance times. Morning "larks" often perform best earlier in the day, while evening "owls" excel later. However, consistent training can help override these natural tendencies.
A study on mice showed that regular morning endurance training shifted their muscle and lung clocks earlier, resulting in improved performance over time. If similar effects occur in humans, athletes could tailor their training schedules to recalibrate their muscle clocks for competitions.
Consistency is Key
Experts agree that regularity is essential. Adapting to a consistent training schedule not only enhances performance but also aligns your body with the time of day you aim to excel.
“If you're training for a specific event, synchronize your workouts with the time of day the event takes place,” advises Juleen Zierath, an exercise physiologist.
The Bottom Line
While the best time to exercise varies among individuals, the most crucial factor is consistency. Regular exercise, regardless of the hour, provides immense benefits. However, aligning your workouts with your natural rhythms or training goals may offer an extra edge. By committing to a routine, you can make every moment count in your fitness journey.
