Once we get 100% into our training and nutrition routine, we want to pull out as much as possible for the best results. The timing of the workout, also has its importance and the research confirms this.
What does the science say?
Studies show that positive training effects will be obtained both by training in the morning or in the afternoon. Why is there no clear answer? It’s because of our circadian rhythm.
Based on the circadian rhythm of our hormones, gene expression and core body temperature, the best time to schedule your training sessions is between 14:30 and 20:30 h (if you have a normal biorhythm and sleep during the night from roughly 12:00 – 08:00 h). If your daily regimen differs from the typical one, it is better to wait at least 6 hours after waking up before training. Good idea is to determine the time by monitoring your maximum resting heart. It correlates well with body temperature.
But.. different people can have different biorhythm. Good way is just to find out when you perform best and stick to it.
Personal preferences
However someone may find out that working out in the evening, after a full day of work, may be too tiring, making us unable to give 100% focus and performance in training. Raised cortisol and adrenaline levels after session may also make it harder to fall asleep. For those training before work can be natural energy booster and resulting in peak level performance.
For others training in the morning may be too challenging to prepare their bodies to workout. They will need more time to properly warm-up and maybe need some extra dose of caffeine to get moving. It also can be harder when it comes to proper pre-workout nutrition. But if your calendar doesn’t allow you to train later the day, remember that it will be better than skipping the training session altogether.
Consistency is the key.
At the end of the day, it doesn’t matter when we train – training itself should be the highest priority. Our bodies will adapt. The most important thing is to find the time of day at which we are most effective. Remember that the final success will be determined by our commitment and consistency.
