This Is the Best Time to Train and Lose Weight
If you plan to start running or exercising regularly, there are several things you should keep in mind. First, what is the best time of day to train, and does it affect your results? What is the best time to play sports and get in shape?
The most important thing is to develop a habit that includes regular exercise as part of a healthy routine. However, the question of when to exercise and at what time of day physical activity may be most effective remains widely debated. In the morning? At dusk? Just before going to sleep?
Many studies have examined this subject, including scientific research conducted in the United States and Israel. Interestingly, their findings highlight different advantages of exercising at different times of the day.
What Is the Best Time for Daily Training?
One investigation carried out by the University of California, Irvine (USA), suggests that morning exercise can offer several benefits. Working out shortly after waking up may help establish a consistent routine, improve mood, and support daily energy levels.
Morning exercise can also stimulate the release of neurotransmitters such as dopamine and serotonin, which are involved in mood regulation. Physical activity can therefore help you feel more positive and prepared for the day.
But What If You’re Too Lazy to Get Out of Bed to Train?
Don’t worry, because research from Israel’s Weizmann Institute of Science highlights the advantages of exercising later in the day. According to research on exercise timing, physical performance can be better in the late afternoon and early evening for some people.
At these times, body temperature is generally higher, and muscles may be better prepared for physical activity. This can support strength, endurance, and exercise performance.
Both times of the day have advantages and drawbacks. In any case, the best time will always be the one that allows you to build a consistent routine because that is what helps you integrate exercise into your life.
“Some people get up very active and like to train before starting the workday. Others take advantage of the midday break to escape to the gym. Some prefer to exercise late in the afternoon, to release the stress of the day and disconnect,” explains trainer Cesc Escolà, author of the book Much More Than Fitness.
“If you don’t know which group you belong to, try different schedules until you find yours. Be that as it may, the important thing is that you find it pleasant,” he says.
Research suggests that both morning and evening workouts have advantages. You simply need to decide which schedule works best for your lifestyle, energy levels, and personal preferences.
Is It Better to Train in the Morning?
- It helps establish a routine. Training first thing in the morning can leave less room for excuses related to a lack of time. In the afternoon, work and other responsibilities may accumulate.
- It may support your sleep cycle. Getting up early can be difficult initially, but a consistent schedule may help regulate your circadian rhythm. Regular physical activity can also support better sleep, which is important for muscle recovery.
- It can support weight management. Some people prefer exercising before breakfast because it fits their schedule. However, exercising on an empty stomach does not guarantee greater long-term fat loss than exercising after eating.
- It increases energy. Exercising after waking up can help you feel more alert and ready to start the day.
- It improves mood. Physical activity stimulates the release of endorphins and other chemicals involved in mood regulation, which can help you feel more positive.
Five Reasons to Train in the Afternoon
- Physical performance may be better. Some research suggests that strength, flexibility, and endurance can be higher later in the day, although individual results vary.
- Less warm-up time may be needed. The body naturally becomes warmer throughout the day. However, a proper warm-up is still important before intense exercise.
- Hormones may support performance. Hormone levels, including testosterone, vary throughout the day. However, these changes do not mean that evening workouts automatically produce greater muscle growth.
- Relieves stress. Exercising in the evening can help you release the worries and tension accumulated during the day. Physical activity can improve mood and help you feel more relaxed.
- Promotes healthy habits. Instead of spending the entire evening sitting in front of the television, going to the gym or taking a walk can replace sedentary habits with healthier activities.
How Exercise Timing Supports Weight Loss
Choosing a suitable workout time is only one part of a successful weight-management routine. Regular physical activity, balanced nutrition, adequate sleep, and consistency all contribute to long-term results.
If your main goal is weight management, start by exploring practical tips for losing weight. Combining exercise with sustainable eating habits is more useful than relying on workout timing alone.
Your eating pattern also matters. Some people consider low-carbohydrate approaches, such as the ketogenic diet and how it works. However, no single diet is suitable for everyone, so consider your individual nutritional needs before making major changes.
Most importantly, develop healthy habits to lose weight by combining regular exercise, nutritious meals, proper hydration, and sufficient rest.
Conclusion
There is no universally perfect time to exercise. Morning workouts may help you establish a routine and start the day with more energy, while afternoon and evening sessions may suit people who feel stronger later in the day.
The best choice is the schedule you can maintain consistently. Experiment with different workout times, listen to your body, and focus on making physical activity a regular part of your lifestyle.
