Whether you like to get up early or stay up late, working out has health benefits.
and dDepending on your training goals, these strengths and weaknesses can greatly affect your workout efficiency.
now tBulk’s sports nutrition experts tell FEMAIL about the benefits of working out between 5am and 8am and hitting the gym after 7pm.
They areclarifiedA morning workout can boost your metabolism and help you burn more body fat, thus improving your weight loss rate.
On the other hand, strength and function peak in the evening, making your workout more effective.
Early Morning Workout – 5am-8am
advantage
1. Improve attention
Believe it or not, one of the biggest benefits of working out early in the morning is that you feel more agile.
Dragging yourself to the gym might make you feel tired, but your body produces a hormone called cortisol that peaks around 8am in the morning.
Cortisol, also known as the stress hormone, helps maintain alertness and alertness. Too much or too little of this hormone can cause problems.
So, if you have a healthy circadian rhythm (a 24-hour cycle that includes physiological rhythms such as sleep and behavioral rhythms), your body will be ready to exercise early in the morning.
2. Can improve weight loss rate
For those who want to lose body fat, a big advantage of exercising in the morning is that it is generally good for weight loss.
Morning cortisol levels and increased growth hormone are both metabolically related.
Therefore, high-intensity exercise in the morning boosts metabolism, burns more body fat, and helps extract more energy from stored fat.
3. Improve your body clock
A study published in the Journal of Physiology found that exercising at 7am speeds up your internal clock.
Not only will this improve your alertness in the morning, but it will also help you fall asleep easier and faster that night.
This will allow you to get plenty of rest and wake up the next day to repeat the same routine.
4. Helps control appetite
Exercise generally helps control appetite.
Studies have shown that aerobic exercise such as running, biking, and swimming reduces appetite. This is due to changes in the levels of hormones that cause hunger.
The theory behind exercise as a suppressor or stimulant of your appetite is based on the activity of two major hormones, ghrelin and peptide YY.
These are opposing hormones and both are released during exercise. Ghrelin stimulates appetite and peptide YY reduces appetite.
Therefore, exercise suppresses the ghrelin hormone, which helps control appetite.
Midnight Workout – 19:30~
advantage
1. higher energy levels
Research from the University of Birmingham shows that you can work out for up to 20% longer if you exercise harder in the evening.
Therefore, the longer, faster, and more intense your workout, the faster you will see results.
2. muscles feel faster
Strength and function peak in the evening as hormonal fluctuations make training during the day more effective.
High levels of cortisol in the morning can impede muscle growth, while high levels of testosterone in the evening promote muscle growth.
3. It’s a myth PM workout negatively impacts sleep
Many people believe that exercising late at night significantly reduces the quality of sleep, but this is a myth because endorphins are still active.
Endorphins actually help improve your ability to sleep and can also help reduce stress.
A study published in Sleep Medicine found that only 2% of people who exercised vigorously said their sleep was disturbed, and 30% said they slept better after working up a sweat. rice field.
Of course, depending on whether your workout continues late into the night, people may be inclined to turn to caffeine and taurine, known as popular pre-workout supplements.
While there are many studies supporting performance benefits, especially if you’re strength training, caffeine can cause problems and affect your sleep quality.
So opting for a caffeine-free pre-workout is a better option, this one contains beta-alanine and citrulline malate, which help maintain muscle pH and acidity levels, and lactic acid. and delay the accumulation of muscle fatigue.
Four. effective stress relief
After a long day, exercising can help you relax and de-stress.
This is because physical activity produces endorphins, chemicals in the brain that act as natural pain relievers.
The study found that among those who exercised, 33% of high-stress adults said they felt less stressed after exercising, compared to 18% of low-stress adults.
A spokesperson for Bulk says, “There’s no bad time to exercise. It just depends on the type of training you do and the results you want to achieve.
“Generally, early morning training works better for those who want to achieve weight loss, and afternoon or evening works better for those who want to build muscle and tone.
“The most important thing is to find the time that works best for you. If you feel better working out early in the morning than late at night, or vice versa, go for a workout. should give you a sense of accomplishment and make you feel good.
“Consistency is key for anyone with specific body goals, so choose a time that you feel you can stick with so your body feels at ease and transitions into a comfortable routine.”
