Hello, everyone! I’m glad to have the opportunity to “chat” with you while Joi is off vacationing (lucky little duck! Did you see how she spent the first half of her vacation?). Have fun Joi! Today I wanted to talk to you about the best time of day to workout. Not only does this interest me from a research standpoint but I often get asked this question. There are 1,440 minutes in a day and you need at minimum 30 of them to commit to exercise. But when should those minutes be?
Recent studies have indicated that you’re at your peak around 5:00 pm – 6:00 pm. There was a study in Chronobiology International a journal focused on biological rhythm (think circadian rhythms, shift workers, etc.) found that you can get your best moves in at 6:00 pm. Around this time of day, your core temperature is hottest, your joints are more supplest, nerves are firing, and muscle flow is strongest. If you want to lift, jump, run, skip or hop it seems that 6:00 pm is the best time to do it. Because testosterone is more responsive around these early evening times, it makes for a great way to pump some iron. Don’t worry, women! We don’t have enough testosterone to look like Arnold!
If only it were that easy though. Work out at six and then be done with it. There’s so much more that goes into than just picking a time based on what a study says. I myself am just walking in the door from work at six. The chances that I’m going to walk right past my family, dinner, and go to the gym are pretty slim. But if you wait too long then you’ll keep yourself awake because you have all those endorphins running through your body.
So then why not switch it to an early morning workout? Get the endorphins running and revved up for the day! This is actually a great idea for those suffering from insomnia. That way you let your body get some rest, slow down and get ready for sleep. If you have too many commitments in the evening, an early morning workout might also be for you. “Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better,” says Cedric Bryant, CSO with ACE (American Council on Exercise).
I read tons of other studies and at the end of the day, it still boils down to you needing to assess your life, your situation, and your likes and dislikes. Ask yourself these questions:
- Are you having fun? Do you like the type of “exercise” you’re doing? (Tip: don’t call it exercise if that leaves you with a negative feeling. Call it moving your body, playing your sport, anything but exercise).
- Where are you working out? Do you need to drive there? Is it closer to work or home?
- Do you enjoy group classes? When do they have the classes you like at the nearest gym?
- Are you working out with a partner? What time of day will work best for both of you? (Tip: having a partner is a great way to push more and get more accountability).
But above all, you need to determine what is going to keep you consistent. It’s consistency in workouts, in your eats, in your sleep that will lead you to that body you want to show off at your next reunion, or on the beach, or just to hear your doctor say that you are the healthiest you’ve ever been.
What time of day works best for you? Do you have a partner or go to group classes? What step do you need to take to become consistent?
My name is Carla Bruns. I’m a forty something fitness, food, and healthy living blogger living outside of St. Louis. I hold a BS in Psychology, am a Certified Personal Trainer, Certified Spencer Pilates Instructor, Zumba Instructor and Brand Ambassador. You can come live the healthy life with me over at Real Into. There you will find my latest obsessions in food, fitness, health, and all things fun.
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Hi this is Joi! Thank you for supporting Carli as the guest today! Please chime in the discussion and answer her questions or show her some love!
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Oh how fun to see you here! I love it. Early morning is a great time because the temperatures are so tolerable here. Although this spring has been on the cool side so it’s been more flexible. I figure since the kids woke me up anyway, I can work out. In my version of a perfect world, I would sleep in but that’s not longer a possibility here.
Tamara recently posted…You Have No Power Here.
Great post Carla (Carli). I agree. Around 6 pm when I get from work, I feel me core temperature hot, my joints are supple, and my nerves are definitely firing, but I always chuck it up to the stress of the evening 😉 . I work out at 5 am in the mornings. It’s the most convenient time for me. If I miss it, I’m toast. I’m pretty consistent because this is MY time and I really need and enjoy it.
EnJOI your vacay Joi 🙂
Read more: https://rxfitnesslady.com/tick-tock-goes-the-clockwhen-should-i-workout/#ixzz2WfR0eePm
Hope recently posted…Old School Blogging- Alphabet Soup
No sure how or why that link appeared in my comment 😉
Hope recently posted…Old School Blogging- Alphabet Soup
Thank you for the scientific insight, Carla! I always appreciate learning from others who have study their craft well.
I am a huge fan of working out early in the morning but with my 10.5month old sleeping next to me that time is out of the question. So now I workout immediatly after work at about 4:15pm. It’s not my most favorite time but I will take what I can get right now and so far it is getting the job done. 😉
Thank you, Veronica! Yes, sometimes the biggest factor is just what fits into the calendar. Especially when you have work and children that require your time and attention.
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
Thanks Tamara and Hope! I think mornings are more convenient for a lot of people. I’ve been working out evenings myself but only because my medications make me groggy in the morning. Before that I always worked out in the morning and I’m slowly retraining my body to get past this little hump.
Carli recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
I love this post, I was wondering if I should change from after work to early morning workouts, but now I know that I am working out at the best time. I realize when I workout in the early evenings I am motivated to do more and go harder. In the morning or early afternoon I only want to do 30-45 minutes of exercise. But in the evening I can easily do a 1:30 – 2 hrs and I am still pumped for more! I just have to go immediately after work because if get relaxed I will skip it. That is what I am working on!
Hope G recently posted…Pretty In Pink
Yes, Hope! If that’s what works for you then keep at it! Just make sure it’s not too close to bedtime or you might have a difficult time sleeping.
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
One of the groups around town run in the early morning hours I see them out around 6 in the morning running through the neighborhood. I use to attempt to exercise at night it always put me to sleep
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Keep at it and you’ll find the time that works for you!
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
Great post, Carli! I work out in the am, generally. The main reason why I cannot do night workouts is because I will talk myself out of it allllll day long. Especially when work is crazy. In the AM, I don’t have the time to waste, and I plan ahead to make sure I only have to brush my teeth and get out the door.
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Yes, Kimberly! I think many of us do the talking out of it thing. I think many people like AM workouts for that exact reason.
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
Hiiiiii Carliiiii 🙂 I’m loving that you are here today!!
I mix it up, 2 days a week I’m early 2-3 days I go during lunch. AM workouts are better because I don’t have a choice if I am out of the bed…but midday workouts can become tricky when work gets busy!
Night workouts for me are so rare but when they do happen (like last night) I am SO damn wired, i can’t sleep! ugh!
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I would still love to get in lunch workouts! I guess if I put some thought into it I’d be able to get one in even without a gym. I have weird workdays sometimes, as well, so it can make workouts tough to fit in.
Keep avoiding those night time workouts then!
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
Love seeing Carli over here!!!
Great post & tips for times and ways to make sure you have time to exercise!!!
I’m a morning exerciser – even if it has to be at 4:30am!!!
Kim recently posted…Mottos
I know you’re a morning exerciser! You do more before 6:00 am than some people do all week. LOL!
Carlil recently posted…F.I.T. Interview: Abby Takes Acton & Changes Her Life
Having worked out at many different times of days, I will say that during the evening is when I get the best work out. The only thing I hate is that the gym is always so crowded after work! Sunday afternoons is usually a ghost town and the time I enjoy the most, but the couch takes me hostage!
Britton recently posted…Get to Know Me…from A to Z!
Sunday’s are the worst for me too! I have to be really conscious about making sure I fit in enough activity. It doesn’t help that Jeffrey likes to curl up in a ball on my lap all afternoon. That darned cat!
Carli recently posted…How to Detox After a Food Binge
I’m a 6am woman over here! I’d rather just get it out the way, because my only evening workout consists of laying on couch and forcing my husband to bring me snacks.
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I hope they’re good snacks!
Carli recently posted…How to Detox After a Food Binge
Fantastic tips! I am pretty sure my ideal time would be morning, but I can’t get motivated then…so I will have to be an afternoon girl! :)-Ashley
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Afternoons seem good to me. At my last job we had a gym at our facility and it was so easy for me to get a good lunch workout in. I’d purposely wait for a late lunch to avoid the big crowds.
Carli recently posted…How to Detox After a Food Binge
I yank myself OUT OF BED and get to the gym immediately – so I don’t think about it… JUST GO – If I give myself time to think, I will think about how much I don’t want to do it, and then working out will just feel so painful! Like today, I got up a little earlier than I needed so I told myself that I could sleep for 15 more minutes – MISTAKE!!! My work out was that much harder because I gave myself time to THINK! lol
GiGi Eats Celebrities recently posted…Jurassic Stomach Problems
I needed your advice this morning. I over thought it and only wound up with a short workout.
Carli recently posted…How to Detox After a Food Binge
I do best when I work out in the morning. Otherwise I find all sorts of excuses not to get it done!
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It is nice that I got in at least a little workout this morning so I can get caught up on my blogging this evening!
Carli recently posted…How to Detox After a Food Binge
I just started working out so I’m very much looking forward to reading these health posts! Thank you!
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Congrats on starting a new workout regimen! It’s one of the best things you can do for your body and mind.
Carli recently posted…How to Detox After a Food Binge
Nice to meet you Carla! This post rids me of all the excuses I make for not exercising. I have got to find a time slot that works for my situation and lifestyle. Thanks for the tips!
Sherelle recently posted…Old School Blogging, Alphabet Soup:The Makings Of Me
You can do it! Even if you need to break it up into small 10 minute time slots studies show that the cumulative effect throughout the day is just as good as doing it in one chunk. You just need to make it intense if you choose to do it that way!
Carli recently posted…How to Detox After a Food Binge
Hi Carla, I am Joi’s mother. Thank you so much for posting on my first born site. I exercise alone at home early in the morning about 6:00 am I am consistent. I may consider group fitness in the near future . I have been inspired by Joi.
It’s so nice to meet you! I’ve heard many wonderful things about you. I’m also a first born and my mom visits my site quite often. 🙂
Consistency is the key so that’s wonderful! I saw that you went to one of Joi’s classes in the past. I’m sure she’d love to have you back!
Carli recently posted…How to Detox After a Food Binge
I used to work out around 6pm before I had kids. It worked perfectly with my schedule back then. I’ve had a hard time getting in a specific workout time these days. I need to get back into the early morning schedule I think. Now you’ve got me thinking… 🙂
another jennifer recently posted…Old School Blogging, Another Jennifer Style
Let’s move from thinking to doing! LOL …that was the trainer in me! Write down everything in a schedule and see where there is a gap or where you can move something around. You’ll figure it out.
Carli recently posted…Fourteen Miles a Week to Slim
{Melinda} Finding the perfect time is impossible. I think what you said about consistency is so right. Because if we’re not consistent, it all falls apart. I am starting to do a Pilates class with a friend in July. The accountability really helps, too. It all boils down to a commitment to just make. it. happen.
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Perfect thoughts, Melina!
Gotta love the Pilates! 🙂
Carli recently posted…Fourteen Miles a Week to Slim
early morning workouts are not for me. even if a study says they are! LOL! i prefer to get active late in the evening. as Kita mentioned above – it really does help me get a good night’s rest.
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Some people do feel it helps them sleep. I’m the total opposite. Once I get going I don’t want to stop!
Carli recently posted…Fourteen Miles a Week to Slim
It depends on my mood… I have days where I feel like working out before work (like today, I got up at 5:30 AM to go to the gym before getting ready for work) other days I prefer working out after work…depends on what group class is offered at night. When I work out in the morning, I’m pumped up for work a lot more, but when I work out at night right after a hot shower, I just want to relax and enjoy the comfort of the couch. But I agree, either way get in at least 30 minutes of workout out of the day 🙂
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It is important to check the gym schedule. If the class is a great one you’ll move mountains to get there. Thirty minutes can make a world of difference!
Carli recently posted…Fourteen Miles a Week to Slim