Exercising in the morning is the best way to start the day, according to many scientists and health experts. Even so, some believe that it may be bad for health or that it brings less results. So, what is more beneficial for you, get up early to sweat a little or sleep a little longer?
You may guess the answer ...
It depends.
Based on your goals and your state of health, some characteristics of morning training make them more or less beneficial for you. This article will help you decide if training in the morning is good or bad for you.
WHEN CAN IT BE BAD TO TRAIN IN THE MORNING?
The keyword is "can." In general, for healthy people who want to lose weight or be fitter, training in the morning is a good option. In most cases, it is even the best option (check out the next section).
That said, you should reconsider training in the morning in the following situations:
1. IF YOU HAVE CARDIOVASCULAR PROBLEMS
Running is good for the heart and strength workouts also have a positive effect on your cardiovascular system. Still, due to fluctuations in blood pressure, it is best to get your doctor's approval if you want to exercise in the morning. If you prefer to train in the morning and get enough sleep, some studies suggest that you should not have any problems.
2. IF YOU HAVE DIABETES
Playing sports on an empty stomach is usually no problem, as long as you do not push yourself beyond your limits. But if you have diabetes, it is best to talk to your doctor and check how exercising in the morning affects your blood glucose levels, especially if you train on an empty stomach. (2)
3. IF YOU HAVE SPECIFIC OBJECTIVES OR VERY INTENSIVE TRAINING
Although the studies are not yet conclusive, it seems that the central body temperature in the afternoon is better for strength and power exercises, and for intense activities in general. (3)
Even so, the consistency in the training schedule and your preference for exercising in the morning vs. in the afternoon they play a very important role in how you respond and you adapt to the workouts. (3) So if you have time for a warm-up in the morning to increase your body temperature - try it!
4. IF YOU ARE TRYING TO INCREASE THE MUSCLE MASS
As in the previous case, there are no scientific conclusions on the subject, but it seems that the metabolic state (hormonal levels, cellular environment) is more beneficial for muscle growth in the evening. (4,5) That said, increase the Muscle mass in the morning is not impossible and the results will depend more on your effort and perseverance than on the moment of the day. But if your main objective is to gain muscle mass, it will be more beneficial to do your workouts in the afternoon.
5. IF YOU HAVE TO SACRIFY SLEEP HOURS (- 6 HOURS)
Is sleeping more important than exercising? If you are sacrificing hours of sleep, it will be much better to sleep an hour longer and try to do your training in the lunch break, or after work. The negative effects of lack of sleep tend to take a while to appear, but can ruin your efforts to lose weight, cause headaches, mood swings and reduce your productivity.
If any of these points corresponds to your situation, does that mean you have to avoid training in the morning?
No, you do not have to avoid it! Just make sure that ...
If you have a specific medical condition, you should consult your doctor before starting a new exercise routine.
Otherwise - experiment and see how you respond to the training in the morning and if they adapt to your lifestyle and help you achieve your goals.
TRAINING IN THE MORNING IS AN IDEAL OPTION ...
1. IF YOU DO NOT HAVE TIME IN THE AFTERNOON-NIGHT
Do not let a too full or unpredictable schedule get in your way and prevent you from doing what really matters for your health. Doing a workout or attending other responsibilities in the morning is a good way to make sure you do not change your mind throughout the day. You will be surprised to see how training in the morning can transform the rest of the day!
2. IF YOU ARE AN EARLY PERSON
Some of us are more productive in the morning and we just love getting up early, while there are others who are completely the opposite. People can be divided into chronotypes, based on when they perform better: in the morning or in the afternoon.
But how does this affect your workouts? If you are an early riser, your body may adapt faster to exercise in the morning and you may enjoy it more, which naturally affects the results positively. (3) It will also be easier to get up early without have to sacrifice a lot of sleep.
3. IF YOU WANT TO LOSE WEIGHT
Wait, do not jump to conclusions - this does not mean that training in the morning will make you lose more weight. Exercise in the morning is not better than in the afternoon for weight loss. Losing weight is based on burning more calories than you consume. Still, there are two reasons why doing sports in the morning can benefit you if you want to lose weight:
Try to stop cravings and stop eating too much: if you always have cravings that result in eating too much after training, exercising in the morning can regulate your appetite and help you make better decisions about what you eat throughout the day. (6 )
Burns more calories from fat: it is a proven fact that if you train on an empty stomach, a greater amount of the energy you use comes from your fat reserves. So, if two workouts burn the same amount of calories, the one you do on an empty stomach will be more effective for weight loss.
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