A good number of people out there would like to incorporate working out into their everyday schedules, but for one reason or another, most cannot. However, for the majority, the biggest issue is time.
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Sure, morning workouts sound like a great idea, but sometimes it can be very difficult to sacrifice your sleep to wake up early enough to get ready for work or school and perhaps get the family ready to start their day, and still get time for that morning workout.
In the afternoon, most people cannot get the opportunity because of work and other engagements. If you fall into this category, that leaves you with the evening as the only suitable time for you to train.
In this comprehensive guide, we have discussed some of the pros and cons of working out before bed for you to consider.
According to a study that was carried out in 2013 involving 20 men under four variables related to sports performance, including aerobic capacity and oxygen uptake, the participants could exercise 20% harder and longer in the evening compared to in the morning hours. The higher temperatures in the evening contribute greatly to greater flexibility and muscle strength.
Maybe give it a try and see. Workout in the evening to ensure you hit your peak performance.
What other better way to blow away the day's steam than exercising before you go to bed?
Evening exercises will allow you to disconnect, even if it is momentarily, from the day's stress and work pressures. This will leave you feeling happy, satisfied, and relaxed thanks to exercise-induced endorphins that have positive effects on the mood.
You can jog, cycle or run away from your problems!
Most people have a 'thing' with waking up very early in the morning. There is always that urge to hit the snooze button and continue snuggling in the warmth of your comfortable bed.
This is why it is important that you work out before bed. This way, you get to kill two birds with one stone. You enjoy the benefits of working out in the evening, and in the morning, you can hit that snooze button for one last round of sleep without worrying about missing exercises.
There's a widespread belief that working out before bed will wreak havoc on your sleeping pattern. However, that is not necessarily true. The important thing for you is to ensure that you always keep your exercises moderate. Refrain from exercises that will strain you, like lifting very heavy weights.
According to research done in 2018, evening exercises have positive effects on sleep. Moderate evening exercises can increase slow-wave sleep, the deepest stage of sleep.
A lot has been said about the issue of gaining weight and eating at night. However, the issue has largely been debunked since. As long as you keep your pre-bedtime meal small, consisting of a single macronutrient and nutrient-dense, everything should be okay with your weight.
Taking meals rich in protein after working out before bed will increase the concentration of your amino acids. Protein is better absorbed and digested during sleep and after a workout.
You've already gone through a long and tiring day at work and the last thing you want to be doing is more work. It is easy to skip working out to go out with friends to unwind, or tend to other family responsibilities altogether.
According to research that was carried out in 2018, it is easier for people who work out in the morning to keep a consistent routine, compared to their counterparts who work out in the afternoon or the evening.
This can probably be attributed to the myriad of activities that can engage your attention in the afternoon or evening compared to the morning.
While participating in moderate exercises will benefit your sleep, participating in high-intensity activities, especially an hour before going to bed, will affect your sleeping efficiency, causing you to wake up several times at night. Engage in super simple exercises like jogging and yoga to avoid this.
Depending on where you live and other factors like darkness or lack of public transport after you finish working out, the activities you can engage in can be limited. For instance, if it's too cold or too dark, you can't go running or cycling.
When it comes to the best times of the day to work out, there is no one-size-fits-all. The best exercise regimen is one that you can stick to. You have to pick a time that fits best with your schedule and allows you to maintain a healthy lifestyle.