Working out at night is a great way of burning off extra calories you've consumed during the day and will also boost your metabolism before bed which can contribute to better sleep. Evening or nighttime gym sessions can also help regulate your blood sugar levels after dinner or a late-night snack.
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.
Why is late-night training good for you? Research has shown that some people can last up to 20% longer when exercising in the evenings and at a higher intensity, meaning that you'll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
Quietest days of the week to go to the gym: On all weekday mornings it is not as busy as the highest point in the evening, but still a peak time is between 9am and 10am. Quietest hours to use the gym on any day of the week: Between 9pm and 5am. Quietest times during the weekday daytime to visit: Between 1pm and 4pm.
Evening Peak (5 PM - 9 PM)
This is the prime time for most gym-goers, especially those who work traditional office hours. The gym typically remains busy until about 9 PM, as many people finish their workday and head straight to the gym.
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.
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.
As mentioned, you should drink your pre-workout 20-30 minutes before training and make sure you don't consume your pre-session energy boost within 4 hours of bedtime, as this could affect your ability to sleep.
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.
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.
Working Out in the Morning:
This means you will be able to start your day with more endorphins (happy hormones) and a good feeling that you have accomplished your fitness goal before 9 a.m., which most people won't accomplish all day and that's an incredible self-boost and motivation to stay healthy and fit.
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.
If you run too hard too close to bedtime, you'll raise your heart rate, body temperature, and make it hard to fall asleep, Harris says. “Try to finish up a couple of hours before bedtime to give your body time to cool down and relax for better sleep,” she suggests.
If you drink chilled water, there is a temperature mismatch that takes a toll on your digestive health. Your body also finds it difficult to absorb cold water after a workout. Drinking chilled water right after a workout may lead to chronic stomach pain as extremely cold water shocks your body.
Post-exercise, your body undergoes repair and rejuvenation, and a nap can help in muscle recovery and fatigue reduction. It can also help replenish your energy levels. However, it's important to keep naps short—typically around 20-30 minutes—to avoid entering deep sleep cycles which might leave you feeling groggier.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.
The best time of day to go to the gym for your body
If you don't mind how busy or quiet it is and you just want to workout when your body has the most energy so you can enjoy an effective workout - then the best time to hit the gym is between 2 pm and 6 pm.
For Age Group 16-18 Years
By the time the body reaches 16-18 years, muscles start growing larger and stronger. Thus, the body becomes more mature and strong enough to bear the results of vigorous exercises at the gym (how to pick right gym wear).
The truth is that exercising in a fasted state will indeed help you burn fat calories faster. You may see the number on the scale decrease. However, exercising on an empty stomach will also cause you to lose lean muscle mass at the same time, which can hinder long-term weight loss.
A new study offers clues that could help maximize your efforts. Exercising between 7 a.m. and 9 a.m. has been associated with having a lower waist circumference and body mass index than people who work out during midday or evening, according to a study published Tuesday in the journal Obesity.