Have you been planning to start a new exercise regime? Perhaps you want to create a schedule for yourself that will provide you with maximum benefits. Are you debating whether you should exercise in the mornings or in the evening? If so, here is some information that will help you decide if it is best for you to go for a morning or evening routine.
Benefits of exercising in the morning
A study has shown that exercising in the morning is best for reducing blood pressure and improving sleep.
Dr. Scott Collier from Appalachian State University looked at the effect that exercise has on blood pressure. Together with research assistants Kimberly Fairbrother and Ben Cartner, Collier tracked the blood pressure levels and sleep patterns of a group of people between the ages of 40-60. These individuals undertook moderate exercise three times a week for 30 minutes at a time. They exercised at three different times during the day: 7 AM, 1 PM, and 7 PM.
All of the participants who had engaged in exercise in the morning hours showed a 10% reduction in blood pressure. This drop in blood pressure levels lasted throughout the day. At night these individuals slept longer, had better sleep cycles, and showed a 25% drop in blood pressure.
“Much to our surprise, 7 a.m. exercise was better in terms of reduced blood pressure throughout the day and greater sleep benefits than exercise at 7 p.m., and there was little blood pressure or sleep benefit when exercise was done at 1 p.m.”.
“We don’t yet know the physiological mechanisms that result in these changes, but we do know enough to say if you need to decrease your blood pressure and if you need to increase your quality of sleep, 7 a.m. is probably the is probably the best time to exercise.”
So if you are a person at risk of heart problems or are suffering from high blood pressure or sleep disturbances, a morning exercise routine may be best. However, there are different advantages that can be gained from an evening exercise regime.
The benefits of exercising after work
A study conducted at the Clinical Research Center of the University of Chicago found that individuals who partook in exercise after work attained a higher level of fitness than people who exercised in the morning.
The study involved taking blood samples from 40 healthy men aged between 20-30. The men were divided into five groups. Four teams completed a vigorous exercise regime in the morning, afternoon, or evening. The fifth group did not exercise at all. The researchers obtained blood samples from each of the participants to see what their levels of two endocrine hormones cortisol and thyrotropin were.
It was found that the both these hormones increased to the greatest extent in the men who had exercised either in the evening or late at night. It was also found that the same group of men experienced a drop in their glucose levels.
Dr. Orfeu Buxton, the head researcher, said: “These are signs that your metabolism is adapting well to regular exercise and suggests it may be better to train after work rather than first thing in the morning.”
John Trower, a technical director at UK Athletics, said top athletes usually undertake technical training in the morning and hard training between 4 PM and 6 PM. However, he notes that this does not suit everyone.
“Some are morning people and others might have more energy in the evening. It’s a personal choice.”
So, if you are trying to find out when to factor exercise into your busy work schedule, you may want to take a look at your goals. If you want to improve your heart health and get a better night’s sleep, the morning is the way to go. However, if you wish to increase your fitness levels and reduce your risk of illness related to elevated glucose levels, such as diabetes, an evening exercise routine is your best option.