How effectively you can perform depends on how well your body responds. Timing isn’t just about a schedule; it’s about using your body’s natural rhythm to elevate your fitness journey. Every moment has its own power to bring the most outcome from your cardio and strength training.
By using the circadian rhythm, you can maximize the efficiency of your workout. We are going beyond the clock to make you aware of how timing aligns with your body’s natural flow to improve not only strength but also your general health.
But before starting: Using the optimal time will bring you the optimal result for sure. However, if fitness is not your career, then focus on your work and don’t waste your time. One and a half hours a day is enough to achieve your dream physique. When to train? The best answer is whenever it suits your schedule and preference.
So, let’s clear your timing dilemma and figure out when to squeeze in your sweat to get the most outcome.
Cardio: Early in the Morning
Cardio is an exercise that you must keep in your routine, no matter what your goal is—muscle gain, fat loss, or keeping your cardiovascular health fit. However, the volume will vary based on your goal.
Any time of the day is good for cardio, but if your goal is to lose fat, early in the morning can accelerate your progress, especially on an empty stomach. It ensures that you burn the maximum amount of fat.
Early in the morning, when you’re on an empty stomach, your metabolic system remains high, and glycogen levels remain low. As a result, your body starts breaking down fat directly to generate energy to supply it during your cardio. But if you’re new to this routine, remember that your body won’t adapt to this in the initial stage, you may face dizziness and discomfort.
Usually, this problem will go away after practicing for a month. However, always listen to your body. If your body doesn’t respond well and you feel discomfort, try eating a light snack before starting, like a banana or a handful of nuts. It won’t make you feel full, but help your body get rid of dizziness.
Besides fat burning, morning cardio has several additional benefits that help you stay more energetic throughout the day. It increases your mental clarity and helps set a positive tone for the rest of the day.
Remove Excuse and Make Yourself Disciplined
Morning is a miracle. Using the morning is the best way to be disciplined. When it comes to hard work, it’s a natural human tendency to try to escape a loophole. But we often don’t realize that by consistently doing our daily tasks, we are improving by 1% every day.
You leave no room for excuses by moving first thing in the morning. Excuses are the biggest obstacle holding us back. You might tell yourself, “I’m very tired today” or “I’ll do it tomorrow,” but tomorrow never comes. However, if you start in the early morning, would you ever have the chance to say this to yourself? “Never.”
Moreover, the peace and quiet environment provide the space to focus without distractions getting in the way.
Lower Glucose Level and Depleted Glycogen
When you start any exercise, your body uses the energy stored as glycogen in the muscles by depleting it. Once the glycogen is used up, the body starts tapping into fat, breaking it down, and producing energy. After sleeping for 7-8 hours, your body’s glucose level remains low because you haven’t consumed anything for a long time. As a result, your body’s glycogen is also depleted.
So, when you do cardio in the morning, especially on an empty stomach, your body burns more fat because fat is the only available energy source. Additionally, doing cardio helps elevate your body’s metabolic system, which in turn helps you burn more fat throughout the day.
It Makes You Happy All Day
The reason behind what makes us happy is a hormone called endorphins, also known as the “happy hormone.” This is a natural mood booster.
Research shows that exercise stimulates the release of endorphins, especially early in the morning. This means that by starting your day with cardio, you’re not only transforming your fitness but also enhancing your mood for the entire day. This natural booster not only makes you happy but also reduces stress, anxiety, and symptoms of depression, helping you maintain a positive outlook all day long.
Starting the day with exercise boosts your self-esteem and confidence, making you someone who can tackle any challenge. You can work with full attention and focus, making everything easier to do with a peaceful mind.
Increases Sleep Quality
If you are struggling with sleepless nights, morning cardio will really help you. Morning cardio helps your body maintain a natural rhythm. It helps your body understand when to wake up and when to sleep. This is called the sleep-wake cycle. Getting sunlight signals your body to wake up, removing sleepiness during the day, and helping to enhance your alertness. Naturally, you will feel sleepy at night.
After a workout session, a hormone called cortisol is released, which may disturb your sleep. By sweating in the morning, your body gets enough time to wash it out, improving your sleep quality. Other hormones, such as endorphins and norepinephrine, are also released, increasing your blood circulation and heartbeat, and keeping you alert.
Studies show that people who exercise in the morning can enjoy longer, sounder sleep compared to those who work out later in the day.
Mindfulness and Gratitude
The morning allows you to enjoy a quiet and peaceful time. Morning cardio is not just good for your body, it also relaxes your mind. The sun is not so hot yet, and the rising sun, fresh air, and cooler weather make the time perfect for being mindful and grateful. By practicing early morning exercise, your stress will reduce, your emotional resilience will improve, and your overall happiness will increase. All of these factors together provide a double boost for your well-being, not only physically but also mentally.
Strength Training in the Late Afternoon
Strength training requires two things to bring the best results:
- Flexible muscles and joints
- Full energy
Warm muscles are more flexible, and your joints are also more flexible for all the work. Plus, all the meals you eat throughout the day store glycogen in your muscles, allowing you to be strong enough to lift weights.
In the morning, after waking up, our body remains cold, and it becomes difficult to generate strength. The body needs more time to warm up, so we have less strength in the morning, and our exercise intensity remains low.
Now let’s explore why late afternoon is best for strength training.
Fueled & Hydrated Body
Staying fueled with glycogen is the first rule of strength training. Additionally, you must stay hydrated for maximum strength.
Strength training requires energy, and this energy comes from glycogen, which we get from food. When we eat, our body breaks down the food, converts it into glucose, stores it in our muscles as glycogen, and uses it to generate energy during the workout.
By the time you go to the gym in the late afternoon, your body is properly hydrated and fully replenished with glycogen from the food you’ve eaten throughout the day. This ensures that you are fully energized to fuel your workout.
Hydration is also crucial. If your muscles are not properly hydrated, your body is at high risk of cramping and fatigue during exercise. By the time you’ve drunk enough water throughout the day, it ensures that your muscles are properly hydrated. Hydration also aids in post-workout recovery.
Body Temperature
If your muscles are not flexible during the workout, you will face muscle strain, the range of motion will be reduced, pressure will shift onto your joints instead of your muscles, and the risk of injury will increase.
Our body tends to have the highest temperature in the late afternoon because our muscle temperature gradually warms up throughout the day and is often at its prime stage in the afternoon, which is optimal for the best strength performance.
As our muscle core temperature rises, our muscles become more flexible and able to move freely. At this moment, your muscles are more pliable and responsive, meaning it is the time when you can give your best performance.
By using your body’s natural temperature, your muscles can generate more force, allowing you to connect better with them and push through your limits, increasing strength and achieving an overall effective result.
Hormonal Advantage
The optimal hormone for building muscle is testosterone. This hormone’s natural level peaks in the afternoon. Additionally, cortisol, which can impair muscle growth, is lower at this time.
Getting the hormonal benefit during your workout can significantly maximize your fitness results. Testosterone, the anabolic hormone, helps enhance muscle protein synthesis and improves strength performance.
By hitting the gym in the afternoon, you’re elevating not only muscle building but also muscle recovery, fat metabolism, and tissue repair. Moreover, your lower cortisol levels ensure a favorable environment; with less cortisol, you can push harder and experience less muscle breakdown.
Remove Stress
Here come the happy hormones again. Chemicals like endorphins, serotonin, and dopamine are released after a sweat session, giving you a perfect opportunity to release tension and clear your mind after a busy day of work, meetings, and arguments.
It not only makes you happy but also reduces stress, anxiety, and frustration. Plus, it helps regulate your mood, appetite, and sleep.
The Bottom Line
Hitting your workout at the right time will elevate your results over time. It’s recommended to align with your body’s natural rhythm. Early morning cardio will help you burn more fat, improve your mood, and enhance sleep quality.
On the other hand, doing strength training in the afternoon, when your muscles are flexible and energy and hormonal levels are at their peak, ensures the best performance and optimal results.
Finally, stay consistent with your commitment. Whether you’re a sunrise seeker or sunset chaser, listen to your body. Whether doing cardio or strength training, using the right time will help you reach your fitness goals faster.
