As SELF magazine explains, "Research has shown we can go up to 20 percent longer [when exercising] in the evenings, and at a higher intensity." This means you'll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
Yes, exercising in the evening, such as at 7:00 PM, is generally safe for most people. In fact, evening workouts can offer several benefits: Increased Performance: Many individuals find that they perform better in the evening due to higher body temperatures and increased muscle function.
Additionally, oxygen uptake kinetics are more favorable in the evening, allowing for more efficient utilization of resources during exercise. "Your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training or speed work," Dr.
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.
Understanding Gym Peak Hours and Quiet Times
Daily Trends: Most gyms see high traffic in the early morning as members fit workouts into their busy schedules, with a secondary rush around lunchtime and a peak from 4 PM to 7 PM.
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.
7 am-9 am: This is a peak time for early risers who like to fit in a workout before work. 12 pm: Lunchtime is a popular time for gym-goers wanting to get the blood flowing for an afternoon of work. 5 pm-7 pm: This is another peak time as most people like to go to the gym after work.
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.
In most cases, they are as good as afternoon/evening workouts. And certainly better than no exercise at all! There are some situations in which a later workout might be better for you. But if you have time to warm up and exercising in the morning is your way to stay consistent – go for it.
Exercising after 6 p.m. linked to lowest risk of death
Researchers also had access to wearable device data from all participants which monitored their physical activity levels in the morning, afternoon, and evening, over about eight years.
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.
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.
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.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
Time It Right
You can have tummy troubles if you chow down right before. That's because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat or drink within an hour of finishing.
Within the first ten minutes your heart rate increases meaning there is an increased supply of blood to the brain, making you more alert, blocking pain signals and then the body will use different energy systems depending on the duration and intensity of the exercise.
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.
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'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.
The researchers noted that muscle strength is typically highest in the afternoon and evening. 7 Exercising later in the day may build upon this strength and improve muscular endurance. May relieve stress: Some evidence suggests that working out after school or work can help you unwind.
7 Ups .. or 21s ...or 7-7-7 The exercise works by performing seven repetitions in the lower range of the motion, immediately followed by seven repetitions in the upper range and seven repetitions throughout the entire range of motion. This exercise works to improve muscular endurance.
Evening or nighttime gym sessions can also help regulate your blood sugar levels after dinner or a late-night snack. You will also have more energy to burn as you will have consumed food throughout the day which can contribute to a more effective workout.