Introduction –
Have you ever wondered how some people sunrise sweat sessions while others opt for hitting their stride only after sunset? The time you chose for workout can not only fit into your schedule, it also influences the effect of workout on your body.
Our bodies run on an internal clock called the circadian rhythm, which affects everything from energy levels and hormone production to muscle strength and coordination. It is important to understand this science behind the natural cycle of the body in order to help you optimize your workout routine and bring out better results.
This article explores the purpose and influence of body clock in your fitness routine. It will help you to know how aligning your workouts with your natural body clock can help you work out smarter, not just harder.
Understanding the Body Clock
Body clock also known as circadian rhythm is a 24-hour cycle which governs multiple biological processes. In simple words it is a natural cycle that regulates the sleep-wake pattern, hormonal release and other bodily functions in humans. It is basically an internal timekeeper that influences when you feel sleepy and when you feel active.
The body clock is controlled by a ‘master clock’ inside the brain specifically the suprachiasmatic nucleus (SCN) in the hypothalamus. The SCN receives information about light and dark from the eyes and this helps the body to synchronize internal clocks with the external environment.
The hormonal fluctuations regulated by body clock impact the performance of the body. For example coristrol (the hormone which boosts alertness) is at its peak in the early morning while the testosterone (supports muscle growth) is higher during the certain morning hours and late afternoon hours.
As the day progresses, body temperature also rises which eventually enhances flexibility and muscle growth. All these physiological changes regulated by body clock make your body more or less suited to exercise depending on the time of day.
Morning Workouts: Pros and Cons
Morning workouts are best to kick off the day as it offers benefits such as increase in energy, improved focus and better mood. As the cholesterol is already higher during the morning hours, the body is already in a state of alertness that eventually helps to stay focused and motivated. For early risers, morning workouts can be much more impactful than late afternoon or evening fitness sessions.
Pros of Morning Workouts
1. Helps in increasing energy and focus: As already said, morning workouts are best for staying focused and motivated throughout the day.
2. Metabolism Boost: Morning workouts also play a crucial role in enhancing the metabolism potentially leading to increased calorie burnout during the day.
3. Enhances Consistency: For many people morning workouts are less prone to scheduling conflicts which makes it easier to establish a consistency.
4. Improves Mood and Sleep Cycle: It also helps to regulate sleep cycle and enhances mood for staying active and positive throughout the day.
5. Weight Loss: Some studies have suggested that morning workouts might be more effective for weight loss due to increased fat burning and activity levels throughout the day.
Cons of Morning Workout
1. Not for Night Owls: Morning workouts are not good for people who sleep late. Going to bed late at night and waking up early without completing a healthy sleep cycle can affect your performance.
2. Potential for Injury: The human body is typically stiffer in the morning and without a thorough warm up, there is high chances of getting injured.
3. Lower Energy Levels: Body’s energy stores are lower in the morning after a night of fasting, which may impact workout intensity.
Afternoon/Evening Workouts:
Pros and Cons – Not a morning workout person? Don’t worry, afternoon or evening workouts can be as effective. A lot of people struggle with getting early in the morning and following a fitness routine. Work life and a busy schedule makes it harder to stay consistent. For those, afternoon or evening workouts are a good option to opt for.
Pros of Afternoon Workouts
1. Increased Strength and Performance: As the day progresses, body temperature rises and it peaks between 4PM-7PM. During this time period the body’s endurance level and muscle flexibility also increases. It eventually enhances performance in fitness activities like strength training and interval training.
2. Stress Relief and Potential for Better Relief: After a long and tiring day, evening workouts such as strength training, yoga or walk/jog can help in reducing stress and improve your sleep quality.
3. Flexibility and Time Availability:For many, the afternoon or evening is the only time available for a workout due to work or other commitments. In such a case, in order to stay consistent, evening fitness sessions are the best option to go with.
Cons of Afternoon and Evening Workouts
1. Disruption in Sleep Cycle: Intense and late exercising can disrupt your sleep cycle
2. Scheduling Conflicts: Afternoon and evening workouts may be affected by other commitments. This can lead to missed workouts and reduced motivation.
Chronotypes: Know Your Natural Energy Peaks
Not everybody feels active and energetic at the same time. This is where chronotype makes its entry. A chronotype is the body’s natural tendency to stay alert and active either during the morning, evening or somewhere in between. These patterns are influenced by genetics and affect your energy, focus, and sleep cycles.
Understanding your chronotype thoroughly can be helpful in scheduling your workout timing when your body is prepared for physical activity. Early birds might find it easier to exercise during the morning hours while the night owls may feel motivated and focus in the evening. Instead of forcing yourself, it is good to understand your body clock and opt accordingly.
Customizing Workout
Time to Your Goals Body clock plays a very important role in our fitness and lifestyle. Adding a proper fitness goal in it further enhances to make the routine more effective and balanced. Here is a quick guide to choose the best time based on what you want to achieve.GoalBest Time to Workout Weight loss Morning (especially fasted workouts)Strength building Evening (when energy and performance peak)Mood/mental health Morning or afternoon for a natural endorphin boost Sleep Improvement avoid intense workouts late at night
Conclusion
Regardless of what time you chose to workout, it is important to understand your body cycle and stay consistent. Your best time of working out depends on your goals, lifestyle and the natural body pattern of your body. By understanding your body clock, experimenting with different times and listening to how your body feels, you can find the ideal time to train and stay fit. Whether you are an early riser or a night owl, the key to staying fit is to stay consistent and listen to the natural pattern of your body.
FAQs
1. Is it better to work out in the morning or evening?It all depends on the cycle of your body. If you’re an early riser and seeking for high metabolism, morning workouts are the best for you. Night owls and people looking for strength and enhanced performance, evenings workout is your catch.
2. Can working out at night affect my sleep?
Yes, intense workouts too close to bedtime can increase adrenaline and heart rate, potentially disrupting your sleep. Lighter exercises like yoga or walking are better options in the evening if sleep is a concern.
3. What if I’m not a morning person but want to work out early?
If you’re naturally a night owl, early workouts might feel tough at first. Start slowly, ensure you get enough sleep, and include a longer warm-up to reduce injury risk. Over time, your body may adjust.
