Some like to exercise in the morning. An early run or swim is a part of the awakening ritual as the first cup of coffee. Others can not follow that idea. They need a night workout to get rid of the day’s stress.
Does it make a difference? Several recent studies suggest that it does. But it isn’t straightforward.
A recent article indicates that morning exercise can activate specific muscle cells and increase their metabolizing sugar and fat. While researchers say this finding requires further study, they believe it may ultimately help overweight or suffering from type 2 diabetes.
On the other hand, an evening workout uses less oxygen, making the exercise more effective and improving athletic performance.
People’s training performance is better in the evening compared to the morning, as athletes use less oxygen, i.e., they use less energy, for the same training intensity in the evening compared to the morning.
For example, if a person needs to run, he will be exhausted earlier in the morning compared to the evening. He will run longer in the evening than in the morning under the same running conditions.
The researchers studied changes in muscle tissue after morning exercise, especially the breakdown of glucose and fat burning. By analyzing the tissue, they found that exercise seemed to provide the most beneficial effects on metabolism during the mouse equivalent of late in the morning for humans.
They found that exercise time is crucial for exercise to be beneficial for metabolizing sugar and fat.
Researchers believe this is controlled by a process that is dependent on a specific protein, which regulates the internal mechanism that, among other things, affects human cycles of sleep, awakening, and eating.
Circadian rhythms dominate everything we do. Fifty percent or more of our metabolism is circadian, and 50 percent of the metabolites in our body fluctuate based on the circadian cycle. It makes sense that exercise is one of the things that is affected.
It is a time for exercise, rest, or food intake. Metabolic cycles do not respond to external stimuli simultaneously during the day or night.
So what is the best time to exercise – morning or evening?
It depends on your goals.
Elite athletes and otherwise serious athletes – such as marathon runners, basketball, and football players seeking a competitive advantage – can choose evenings to train or compete. (Not to mention that this would probably also be more compatible for TV coverage.) similarly, those planning important sporting events may consider holding them at night to ensure optimal performance.
If you want to beat your personal best, the evenings may be better.
Those who worry more about weight and control their blood sugar – and less about shaving a minute or two from the marathon time – can go for mornings, when cellular responses after exercise that affect metabolism are much more substantial.