A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
Yes, working out at 9 or 10 PM is generally fine, but it depends on your personal schedule and how your body responds to exercise at that time. Here are some factors to consider: Sleep Quality: For some people, exercising too close to bedtime can interfere with sleep.
Core body temperature tends to be at its highest between 2 pm-6 pm and exercising during this time is optimum for best performance. But exercising later in the night may hinder sleep quality because it is harder to sleep with an increased heart rate and core body temperature.
Let's get straight to the point: It is NEVER, EVER 'too late' to start exercising! Regardless of your age or starting point, it will always be better to start than resorting to the mindset it's ''too late''.
The 3 3 3 exercise routine is a structured workout plan designed to improve strength and endurance through its unique approach of repetition and sets. This method focuses on performing exercises in sets of three, with each set consisting of three different workouts, repeated three times.
Experienced fitness expert and author, Steven Farmer, explains how the 90/10 Fitness program—in which you get 90 percent of your results from just focusing on the 10 percent that matter—is the only way anyone should train, especially in a world with a million things that person needs to be doing.
For most normal people, yes, three hours a week is fine—but that all depends on what your goals are. "Three hours a week of exercise is sufficient if your goal is to keep moving and maintain one's physical state," Jenny Liebl, CPT, and senior content director at the International Sports Sciences Association, tells us.
The benefits of evening workouts
A separate study, published earlier in 2024 in Diabetes Care, found heart-pumping exercise in the evening — between 6 p.m. and midnight — was associated with the lowest risk of mortality and cardiovascular disease for people with obesity.
However, an evening workout is perfectly acceptable if you're constantly firing on all cylinders from sunrise to sunset and only have time to exercise as it gets dark. Just remember what we said above— late exercise likely won't harm your sleep as long as you avoid vigorous exercise in the hour before bedtime.
Working out twice a week can be enough movement to improve your physical and mental health, as long as you're still meeting the general activity recommendations of getting at least 150 minutes of moderate-intensity aerobic exercise and two strength training sessions a week.
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
However, you must allow time lag between exercise and bathing. The most important thing you can do after a workout is to cool down to get your heart rate and body temperature back to normal. After cooling down for at least 20 minutes, then you can decide to take a shower.
Despite the findings in this particular study, I generally recommend against strenuous physical activity for at least two hours before getting into bed. In addition to regular exercise, you can help achieving quality sleep by doing the following: Set a regular bedtime and adopt a relaxing bedtime routine.
Best times to visit the gym:
6 am: This is a common opening time for most gyms and is usually a quiet time before the pre-work morning rush. 10 am: Most people have settled in for work now, so this is a perfect time for a workout if your schedule allows!
When your body temperature remains elevated you are very likely to have trouble sleeping. Exercise elevates body temperature, and cooling the body becomes increasingly difficult when you are inadequately hydrated. Some level of dehydration is highly likely following long endurance events lasting more than 4-5 hours.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
For weight loss, morning workouts might provide a boost in metabolism throughout the day. For strength training and performance, afternoon or evening sessions might offer enhanced physical capabilities. Consider any health conditions or concerns.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
While experts suggest avoiding vigorous exercise within an hour of bedtime (it raises heart rate, body temperature and adrenaline), stretching and meditative movement like yoga has been found to improve sleep quality.
Even while it's not for everyone, late-night exercise can be great for people who want to keep up with their fitness goals despite having daytime obligations. Exercising at night can be a useful strategy for releasing any stress you had during the day that has built up in your body.
Unfortunately, there's no concrete answer to that question. For most people, the answer is… less. If you're training six or seven times per week but you're not training for a specific sport, event or competition, chances are you're overtraining.
Over-exercising is when we do more exercise than our body can handle. This can include doing too much exercise or exercising in an unsafe way, or not eating enough food alongside exercising. Over-exercising is different for different people. One person might feel ok doing a certain amount of exercise.
According to the data, there's no need to spend hours in the gym every single day if you want to build muscle. For many weightlifters, two to three 30-45 minute sessions is plenty.