Shifting your exercise schedule from early to late may boost how productive they are, as well as maximizing results. Studies in the well-known journal Cell Metabolism have recently related the body’s response to exercise, to the body’s natural rhythm, or circadian clock. This research suggests that exercising during the night can prove to be more effective than working out in the morning, as most people usually do. This is due to the body using up less oxygen than during the morning, meaning it runs more efficiently. A protein called hypoxia-inducible factor 1-alpha (HIF-1a) has a more positive effect on metabolism when activated by exercise at night, than during the day.
Relating science to common thoughts and ideas, research also shows that exercise does not actually alter sleeping patterns. This is a myth believed by many, though results clearly show that exercising within four hours before sleeping may actually lead to better quality, deeper sleep.
However, doing very intense workouts at night can adversely affect sleep. To avoid this, always include a cool-down routine. This will ensure a regulated heart rate, breathing rate and hormone levels. Including stretches into your cool down will improve circulation and feeling relaxed.
If losing weight, reducing the risk of heart disease, diabetes and cancer all appeals to you, exercise definitely is something you should invest more time and energy into.
Allow yourself to experiment
Maintaining an exercise journal is the best way to track your journey by combining different patterns with sleep and exercise. Include extensive information, from the duration and intensity of your exercises to the type and time of your exercises. Note down how easy it was to fall asleep, the overall quality of your sleep and how you felt when you rose back up.
“Soon you will spot patterns to make better decisions for the timing of your workouts,” says Veronica Boozer, personal trainer at Studydemic and Academized.
Follow your gut
There is a definite contrast between people who identify as “morning people” and “night owls”. The difference is to do with energy peaks, with the latter facing their energy peak in the evening, while feeling more tired in the morning. If you relate to this, then working out at night, or in the evening may be the better solution for you, rather than forcing yourself to endure morning workouts.
Your body temperature variation is important too
When your body temperature is highest, workouts are best. Between 2 and 6 PM, natural body temperature has a slight natural rise. Therefore, the body faces physical variations, such as more flexible muscles, quicker reaction times and peaking strengths. Cardiovascular-based exercise is best kept for the late afternoon and early evening since physical changes also include lower resting heart rate and blood pressure.
Some other mistakes that people make with their workouts:
- Neglecting sleep: adequate sleep involved sleeping on time and waking up after a good amount of sleep. “Without it, you will face lower energy during your time at the gym,” says Erik Rodriguez, fitness instructor at Essayroo and Boomessays.
- Working out slow and long: if you have felt yourself adjust to an exercise pattern, feel able to increase the intensity. Hardcore workouts are the best way to increase your fitness and lose weight. Step out of your comfort zone!
- Don’t go overboard: though you shouldn’t let your workouts become too easy, don’t let them become too hard either. Overwork leads to internal injuries and pains. With time, you will naturally have increased stamina and pace – there’s no need to rush.
- Drinking lots of caffeine: whether through coffee or energy drinks, overdoing it with caffeine gives the body a false sense of high energy. As well as causing disruptions to your workouts, it can cause looser stools and increase the risk you’ll need to rush to the bathroom during a workout.
- Wearing uncomfortable bras: normal bras lack the support and elasticity required to avoid breast pain. This can arise from all the regular workouts you might do in a gym, including jumping and running and can lead to you finding your workouts unenjoyable.
