Best time to work out: At clarah.co, we strive to bring you the latest insights to optimize your health and fitness. Recently, an intriguing study has emerged suggesting that the timing of your workout might significantly impact your results.

Claire Zulkey’s Morning Routine

Claire Zulkey, a 44-year-old freelance writer from the Chicago area, has perfected her morning routine. After getting her kids off to school, she enjoys a favorite TV show while engaging in a full-body workout. This sets a positive tone for her day, energizing her before she starts working.

Meghan Cully’s Evening Workouts

On the other hand, Meghan Cully, a 32-year-old graphic designer from Maryland, prefers to work out after her day at the office. Describing herself as a “slow starter,” she finds it challenging to exercise early in the morning. Instead, she heads to the gym on her way home, which fits seamlessly into her daily schedule.

Is One Time of Day Better for Exercising?

A study from Skidmore College led by Dr. Paul J. Arciero explored whether morning or evening exercise is more beneficial. The research included both women and men, revealing that the best time to exercise might depend on your gender and fitness goals.

Key Findings for Women

For women aiming to lower blood pressure or reduce belly fat, morning workouts proved most effective. Conversely, evening exercise benefited women seeking upper body strength, endurance, or mood improvements.

Key Findings for Men

For men, the study showed that evening exercise was better for lowering blood pressure, reducing heart disease risk, and alleviating fatigue. However, like women, men burned more fat with morning workouts.

Maximizing Your Workout Routine

Dr. Arciero suggests tailoring your exercise routine to match these findings. Women might benefit from doing cardio in the morning and strength training in the evening. For men, evening workouts might be more advantageous for overall health benefits.

Considering Your Chronotype

According to Dr. Jennifer J. Heisz of McMaster University, your chronotype—whether you’re a night owl or an early bird—can also play a significant role in determining the best time to exercise. Night owls might struggle to get enough sleep if they exercise late and have to wake up early, while early birds might find morning workouts more natural and effective.

Adapting Your Routine

If you’re looking to shift your workout time, combining exercise with exposure to natural sunlight can help reset your biological clock. For older adults who wake up too early, evening exercise might help improve sleep quality. If vigorous evening workouts interfere with sleep, consider gentler activities like yoga.

Multi-Modal Exercise Approach

Regardless of when you choose to exercise, incorporating a multi-modal approach is crucial. Dr. Arciero’s RISE program—comprising resistance training, sprint interval training, stretching, and endurance exercises—has shown high compliance and significant benefits.

Conclusion

Finding the best time to work out can lead to better results, depending on your personal goals and lifestyle. Whether you prefer morning or evening exercise, the key is to ensure it fits your schedule and allows adequate rest for recovery.

Also read: The Right Way to Talk About Fitness with Your Kids, According to Experts