Are day workouts better than evening workouts?: The best time to workout as per a study! The age-old debate about the best time to work out—morning or evening—has been reignited by new research.
While physical activity at any time of day is undoubtedly beneficial for overall well-being, emerging evidence suggests that the timing of exercise can influence specific health and fitness outcomes. The Science Behind Timing Your Workouts
A study published in the journal Diabetes Care in April 2024 sheds light on the impact of workout timing. Conducted by researchers from the University of Sydney’s Charles Perkins Centre, the study tracked 30,000 adults over eight years, using wearable devices to monitor their physical activity. Participants, all over 40 years old and living with obesity, included nearly 3,000 individuals diagnosed with Type 2 diabetes.
The findings revealed that engaging in moderate to vigorous aerobic activities—especially those that elevate heart rate and induce breathlessness—between 6 p.m. and midnight was associated with the lowest risk of premature death and cardiovascular disease.
“Exercise is by no means the only solution to the obesity crisis, but this research does suggest that people who can plan their activity into certain times of the day may best offset some of these health risks,” stated Dr. Angelo Sabag, Lecturer in Exercise Physiology at the University of Sydney.
Evening vs. Morning Workouts
Evening Workouts
- Strength and Endurance: Evening exercise, particularly between 6:30 p.m. and 8:30 p.m., has been linked to improvements in upper body muscle strength, power, and endurance in women, according to a study published in Frontiers in Physiology.
- Fat Oxidation and Blood Pressure: For men, evening workouts are associated with lower systolic blood pressure, reduced fatigue, and increased fat oxidation compared to morning exercise.
Morning Workouts
- Fat Loss and Metabolism: Morning exercise, especially between 7 a.m. and 9 a.m., can aid weight loss by promoting lower body mass index (BMI). A 2023 study analyzing data from 5,200 adults found morning exercisers were more likely to maintain healthy habits, such as consistent routines, lower calorie consumption, and avoiding tobacco and alcohol.
- Muscle Power: Women benefit from morning workouts with increased lower body muscle power and reduced belly fat and blood pressure.
The Role of High-Intensity Interval Exercise (HIIE)
High-Intensity Interval Exercise (HIIE) is a popular workout regimen, and its timing can influence outcomes. A 2019 study found that performing HIIE in the early evening does not disrupt sleep and may positively affect appetite-related hormone concentrations. However, perceived appetite and energy intake remained unchanged regardless of the time of day.
Balancing Goals and Timing
When deciding the best time to work out, the answer largely depends on your individual fitness goals:
- Weight Loss: Morning workouts are ideal due to their association with a lower BMI and healthier habits.
- Cardiovascular Health: Evening workouts may provide greater benefits in reducing the risk of premature death and cardiovascular disease.
- Strength Training: For building muscle strength and endurance, evening sessions are often more effective, particularly for upper body gains.
Conclusion
The timing of your workout can influence specific health and fitness outcomes, but the most important factor is consistency. Whether you prefer morning runs or evening gym sessions, regular physical activity tailored to your goals will deliver the best results.
Ultimately, the best time to work out is the time that fits seamlessly into your lifestyle, ensuring that you stay motivated and committed to your fitness journey.