According to scientific literature, morning exercise offers more benefits compared to evening workouts, particularly in managing metabolic processes and energy balance. This advantage is linked to the body’s circadian rhythm, a 24-hour cycle influencing energy metabolism.
Importance of Exercise Timing: The timing of exercise plays a critical role in energy homeostasis and can prevent various metabolic disorders. Circadian rhythm, the body’s internal clock, regulates energy metabolism, and aligning exercise with this rhythm can maximize health benefits. Exercise is a key regulator of skeletal muscle metabolism, which is closely tied to the body’s circadian cycle. Disruptions in the skeletal muscle circadian system can lead to serious metabolic issues.
Benefits of Morning Exercise: Several studies have indicated that aerobic exercise in the morning results in a greater reduction in nocturnal systolic blood pressure compared to afternoon or evening workouts. Morning exercise also correlates with longer durations of deep sleep at night. For diabetic patients, morning exercise leads to a lower rate of hypoglycemia and improved metabolic control compared to afternoon exercise. Additionally, exercising in the early active phase of the day maximizes cellular oxygen consumption and revitalization effects.
Metabolic Changes from Morning Exercise: Morning exercise induces significant changes in skeletal muscle metabolism. These changes include increased glycolytic pathway activation, higher carbohydrate and alternative energy source utilization, increased fat and amino acid breakdown, and adaptation to systemic energy expenditure. Exercise in the morning activates hypoxia-inducible factor 1α (HIF 1α), leading to increased glycolysis and carbohydrate source depletion.
Exercise Capacity and Circadian Proteins: Research on mice has shown that exercise capacity varies throughout the active phase of the day, related to the expression of circadian clock proteins PER1/2. Exercise also regulates glucose and fat metabolism by inducing expression of an AMPK activator, ZMP, in a time-of-day-dependent manner.
Choosing Optimal Exercise Time: While the benefits of morning exercise are evident, it is crucial to consider individual preferences and physiological conditions. Abrupt changes in physiological processes can be disruptive, and for some, morning exercise might not be motivating. Consistency in exercise timing is key, and the best time for exercise can vary from person to person. Activities like walking, running, swimming, jogging, biking, aerobics, yoga, boxing, and strength training can be done at any time of the day.
References:
- Gabriel BM. (2019). Circadian rhythms and exercise. Nature Reviews Endocrinology. https://www.nature.com/articles/s41574-018-0150-x
- Fairbrother K. (2014). Effects of exercise timing on sleep architecture and nocturnal blood pressure. Vascular Health and Risk Management. https://www.dovepress.com/effects-of-exercise-timing-on-sleep-architecture-and-nocturnal-blood-p-peer-reviewed-article-VHRM
- Gomez AM. (2015). Morning vs. Afternoon Exercise in Type 1 Diabetes Patients. Journal of Diabetes Science and Technology. https://journals.sagepub.com/doi/10.1177/1932296814566233
- Heart. (2016). Best time of day to work out. https://www.heart.org/en/healthy-living/fitness/fitness-basics/when-is-the-best-time-of-day-to-work-out
- Ezagouri S. (2019). Daily Variance in Exercise Capacity. Cell Metabolism. https://www.ncbi.nlm.nih.gov/pubmed/31006590?dopt=Abstract
- UCI School of Medicine. (2019). Best time to exercise for rejuvenating results. https://www.som.uci.edu/news_releases/best-time-to-exercise.asp
