Experts go back and forth about whether a morning or evening workout is better for overall success. But the truth is, the best time of day to exercise is the time that works best for you. It comes down to your personal preference and lifestyle. The better your workout time fits your internal rhythm and daily routine, the more likely you are to stick to it.
Training without tonus, or muscle tone, can increase the risk of joint fractures and sprains, especially if the exercise involves activities that stress the joints.
Muscle tone refers to the natural tension in muscles that keeps them ready to move and support the joints. When muscles are weak or not toned, they may be unable to support the joints correctly, leaving them more vulnerable to injury. Warming up is an essential factor for professional athletes that allows them to avoid typical joint diseases.
For example, if you are doing high-impact exercises such as jumping, running, or weightlifting without adequate muscle tone, your joints may not be able to handle the stress, which can lead to injuries such as fractures, sprains, or strains.
On the other hand, having a good muscle tone can help protect your joints during exercise by providing stability and support. So it’s important to incorporate strength training exercises into your routine to build and maintain muscle tone.
However, it’s also important to note that training with too much tonus or tension can also increase the risk of injury. It’s essential to find the right balance between muscle tone and relaxation to prevent overuse injuries.
Find Your Rhythm
Only you know what time of day you feel the most alert, the most motivated, and the most energetic. Whether you are a morning person or a night owl has a lot to do with your body’s internal clock, your circadian rhythm, or your daily cycle of sleep and wake times. It’s this cycle that regulates physical, mental, and behavioral changes within 24 hours. Body temperature, blood pressure, and metabolism are some of the physiological processes that can be affected by your body’s internal clock. These rhythms respond to environmental changes and can be set and reset. Your clock can also affect what time of day you prefer to exercise.
Are You a Morning Person or a Night Owl?
If you are the proverbial morning person, more than likely, your best time to work out is in the a.m. Studies indicate that individuals who engage in physical activity during the morning hours are more likely to maintain a consistent exercise regimen. This concept revolves around completing your workout before daily events or disruptions potentially hinder your progress, ultimately promoting success. Early exercisers typically experience improved time management skills and an enhanced sense of energy throughout the day. If you exercise in the morning, make sure to give yourself a little extra warm-up time to get your body temperature elevated and your muscles warm.
If your circadian rhythm swings in the other direction, you may find that afternoon or evening exercise can be the perfect way to relieve stress and unwind at the end of a busy day. Exercising in the morning doesn’t feel right for you because, when you wake up, your muscles feel tight, and your blood sugars may be low. Afternoon or evening workouts may be preferable when you are more alert, your body temperature is naturally elevated, and your muscles are warm and flexible. You also have the added benefit of getting some food in your system, which can help you feel more energized during your workout.
A warning to night owls: An all-out workout is about as far from a calming bedtime routine as it gets. It raises your body temperature, speeds up your heart rate, and stimulates your nervous system. Exercising intensely too close to bedtime, for some people, can lead to interrupted sleep, and the lack of adequate sleep also can negatively affect your exercise performance.
Working Nine to Five?
For much of America, the workday begins at 9:00 am and ends at 5:00 pm. Still, for many others, a workday may start before daylight and end in mid-afternoon, or it may span the overnight hours from 7:00 pm to 7:00 am, for example, shift workers like hospital employees. Your work hours are one part of your day you have the least control over. Plan your exercise schedule so that you can get into your regular fitness routine at a time when you can work out without feeling rushed or stressed about being late for work. Your exercise performance will thank you, and so will your boss.
The Wrap Up
Whether you exercise for weight loss, stress relief, or one of the many other health benefits, it’s essential to be consistent. Schedule that time for exercise based on what works best for you – morning, noon, afternoon, or early evening. Your body’s internal clock will reset itself, and your sleep habits and changes to meal times will either fall into place or can be adjusted based on when you decide to work up a sweat!