What is the Best Time to Exercise?


A healthy life is simple if two evident premises are met that is a balanced diet, and doing some exercise. Both factors feed into each other since to perform in training you need to eat well and, also, if you want to stay in shape, the diet must be accompanied by physical exercise.

By combining the two parts, you will be closer to your goal. However, day-to-day obligations sometimes prevent you from doing sports when you want to. It may be your case, or you don’t know what time is best to train to perform better and achieve good results. To find out more, read on!


What is the Best Time to Exercise

To discover what is better, whether to exercise in the morning or at night, you have to assume the absence of a single and indisputable answer. There are arguments for and against for both parts of the day.

What is the best time to exercise - The best time to exercise to increase muscle mass
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Morning Exercise

Starting from metabolism, the advantages of doing sports in the morning are important. Training in hours away from meals helps control weight, so in this sense, it is convenient to exercise first thing in the day.

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Also, sport in the morning helps many people establish routines and maintain consistency. With this, you will avoid that you put aside the training in case of unforeseen events or commitments throughout the day because you will have already done it first thing in the morning.


However, the main factor against exercising in the morning is the low body temperature that the body has, with the consequent increase in the risk of injury and lower sports efficiency. If you do it, you have to warm up very well before and know your own limits well.

Exercise at Night

The advantages of morning sports become a plus point if you want to exercise at night. In the afternoon or early evening, body temperature rises, and the body reaches its best time to perform at its best in training. Therefore, the risk of injury is much lower.

However, exercising before bed at high intensity can also have its drawbacks. The main one is the risk of affecting sleep, altering the hours of rest, and causing greater exhaustion the next day. So you will have to adjust the intensity to your capacity without great overexertion if you want to ensure that your sleep is not affected.

Also, keep in mind that it is considered that the best time to do sports without affecting your sleep or even to help you fall asleep is around 4 to 5 hours before going to sleep.

Exercise before or after eating?

If your question is better to exercise if before or after eating, there is no specific and unique solution.

Therefore, do it whenever you can since the most important thing is to play sports, but always depending on the intensity: if it is very high, a professional athlete could be trained, but for the rest of the population, it is dangerous. If you decide to exercise after eating, try not to fill your stomach completely and if you decide to do it the opposite, before eating, keep in mind that you must at least eaten a snack and/or that the intensity of the exercise is low This way you will avoid dizziness and other possible problems.

What is the best time to exercise - What is the best time to exercise
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What is the Best Time to do Sports and Lose Weight

If your goal is to lose weight by training, surely, you want to know what is the best time to exercise and burn fat. A study recently published in the International Journal of Obesity [3] has determined that exercising in the morning, before 3:00 pm, helps you lose weight more than in the afternoon. Also, it helps to increase activity during the day and to eat fewer calories.

Fasting before training can also help you lose weight, but the premise you should always keep in mind is the importance of the caloric deficit. If the count of calories consumed throughout the day is less than the number of calories expended, you will be able to lose weight. Otherwise, you will not achieve it regardless of the time you train.

The best Time to Exercise to Increase Muscle Mass

Knowing the best time to exercise depends largely on the type of sport you want to do and the goal you have. Training in the morning and at night has its pros and cons, but the most important thing is to exercise daily, or several days a week, along with a balanced diet, have a healthy life.

Also, it is convenient to ensure that it is always more or less at the same time and have a routine. Still, if you want to find out when it is best to exercise to promote muscle growth, note these details.

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  • The schedule considered ideal by many is in the morning. This is due to the increase in cortisol and testosterone levels throughout the night, contributing to increased muscle mass with morning training, which takes advantage of the increase in these hormones, which peak shortly after we wake up. To get the most out of the hormonal increase, warm the muscles well and progressively increase the training load since, in the beginning, the flexibility will be less.
  • Training in the afternoon also has its advantages, whether the goal is to lose weight, increase muscle mass, or maintain a good physical condition. Between 3:00 p.m. and 7:00 p.m, the body has been active enough time to have good levels of physical preparation. Later you begin to relax by preparing for sleep. During these hours of the afternoon, it is considered that there is a better blood supply, that the respiratory capacity is also wider. Hence, there is better oxygenation and that the muscles have a better temperature, so the process of breathing will be easier. Warming up and more difficult to get injured.

Adapted and translated by The Cop Cart Staff

Sources: Uncomo