Fitness Tip Of The Week – What’s The Right Time To Work-out?

Is there an appropriate time to exercise? Is there a perfect timing when you can get the most out of your workout? Yes!

Human beings are driven by an internal body clock where your sleep and wake rhythms are based on a daily cycle known as the ‘Circadian Rhythm’ which is regulated by light. Circadian rhythm is a cycle of physical, mental and behavioural changes oscillating across 24-hour intervals. It affects how the body functions – your cardiovascular system, metabolism, digestion, immune system, and hormonal balance. The Circadian rhythm differs during the day and night and has an effect on physical performance.

Factors that influence workouts like reaction time, hand/eye coordination, capacity for muscular strength, etc. are optimum in the latter half of the day. Going by this information, you can have a fantastic strength or cardio workout when you train in the afternoon to evening. Your body temperature is the highest towards evening (7:00 pm), so your muscles are warm and flexible; and your muscle strength too is at its greatest. These factors portend well for an injury free workout. Also, your sense of alertness peaks at 10:00am, hence, this is the best time for your morning work-outs, as Alertness leads to Enhanced Reaction Time and therefore, Maximal Output.

Individual differences in circadian rhythms make a person a ‘Lark’ (morning person) or a ‘Night Owl’ (night person). Getting to exercising in the morning would be very difficult for a Night Owl and likewise, a Lark would feel lethargic when compelled to workout in the evenings. Physiologically, all of us are strongest and have more endurance in the afternoon to evening. So does a Night Owl have an edge over a Lark? Not really, research has shown that morning exercisers are more likely to be consistent with their workouts – they avoid getting caught up with hectic schedules that stretch the day endlessly – a major reason why people struggle with being regular. Early morning exercisers can look forward to improved physical and mental energy; what’s more, research shows that personal discipline in waking up early for exercise is likely to spill over into other areas of your life. Those who believe that will power in adhering to exercise is a challenge would do well to choose exercise as the first activity of the day.

But what if you are at work or are committed in the afternoon and evening? The good news is that the Circadian Rhythm is programmable. It can be reset based upon signals from the environment. The time of the day you regularly workout in can be one of these signals – it can also be reset through certain behaviours – use of alarm clocks to wake up at a certain hour, establishing meal times, creating fixed hours for workout, etc. You can thus profit from the body and mind’s immense ability to adapt to a new environment and situation. The sensible thing to do, therefore, is to look for a time slot that fits into a busy schedule. Since being consistent is the cornerstone to having good results – you need to fix an hour which works for you, where you can be regular – day after day. So, if you are waiting for the right time, it’s now!

                         Lata Rajan
                         Senior Faculty (Exercise Science)
                         K11 Academy of Fitness Sciences
                         by
                         Fitness Icon Kaizzad Capadia