The Best Training Time – Morning or Evening?
BY JOHN HARRIS FITNESS
When is the most effective time for training? What's the best training time? This seemingly simple question has been the subject of many studies, yielding varying results. How much the timing truly impacts muscle building and conditioning is not definitively settled. However, certain factors suggest specific "peak performance times" when our circadian rhythm is at its peak.
Circadian rhythm and hormones play pivotal roles in our performance, but they vary from person to person. Fundamentally, we can categorize ourselves as night owls or early risers, which consequently shifts our peak performance time.
Morning Exercise – Hitting the Gym Before Work
In the morning, cortisol levels are particularly high, providing energy while also inhibiting muscle growth. If you aim to lose weight, training before breakfast can extend the fasting period, as seen in intermittent fasting. Fasting training effectively burns fat since the body taps into its reserves.
However, don't expect peak athletic performance before breakfast, as you lack the necessary energy. Moderate exercise is still recommended. An organizational advantage of early training is that you've completed your workout, leaving little room for disruptions. If you're a night owl, early morning workouts might not work for you in the long run.
Morning Peak Performance Time
Between 10:00 and 12:00, most people experience heightened metabolism, making it an excellent training time for achieving good athletic performances. Cortisol levels remain elevated during this period, making it suitable for intensive cardio training.
Using Lunchtime for Training?
After lunch, your body is focused on digestion, leading to sluggishness. It's best to give your body a break. Avoid training immediately after lunch. However, for some, training during the lunch break could be viable if it's long enough. Training with colleagues can be motivating. In such cases, train before eating.
Afternoon Energy Surge
According to numerous studies, the afternoon, between 3:00 and 7:00 PM, is the best time to train, especially for men. During this time, a relatively high testosterone level aligns with a low cortisol level, facilitating peak performance in muscle building, fat burning, and coordination. Additionally, the body temperature increases in the evening, further aiding muscle growth.
Before Bedtime Gym Session
Early risers should avoid training after 8:00 PM. Night owls can perform well until 11:00 PM. However, it's best not to train immediately before bedtime, as it might interfere with sleep. Activities like yoga are suitable, especially to unwind after a stressful day.
Can I Adjust My Training Time?
Feel these suggested training times don't fit your schedule? Here's the bottom line: Any training is better than no training. When you consistently train at the same time, your body will adapt to some extent, as long as you generally follow the guidelines. Avoid training right after a heavy meal or before sleep. However, you'll notice that your body responds to performance improvements or declines based not only on the time but also on various other factors such as stress, sleep patterns, mental state, weather conditions, etc. Don't let this influence you too much. What's more important is maintaining regular training and recognizing that your body won't always perform at the same level.
