Best time of the day to exercise

October 2, 6:12 AMDisease Prevention ExaminerPeggy Kraus

   The best time of the day to exercise is the time that you actually do it! No ifs, ands, or buts. There are, however, some advantages and disadvantages to working out at different times.

Morning…
       People who exercise in the morning are most successful at making it a habit. Exercising first thing in the morning almost guarantees that your workout session will not be interrupted or pre-empted. Plus, morning exercise can lend to a better night’s sleep. A 2003 study conducted at the Fred Hutchinson Cancer Research Center in Seattle found that post-menopausal overweight women who exercised in the morning reported sleeping better than evening exercisers.

       Morning exercisers need to take caution, because they stand an increased risk for becoming injured. Body temperature is lowest in the morning and as a result, muscles and connective tissues are less flexible. The American Council on Exercise (ACE) advises that morning exercisers should take about 10 minutes to warm up slowly and perform several stretching exercises after warm-up before increasing the intensity of their workout.

       Although internal temperature may work against you when you’re working out early in the day, the external temperature is in your favor. Cooler temperatures, such as those in the morning, can keep you from overheating in the warmer weather. Exercising in cold temperatures can increase the amount of calories that you burn because the body burns more in an effort to increase its own temperature.

Afternoon…
       Numerous studies show that late day workouts result in better performance and more power production. Body temperature is at its highest, resulting in fewer injuries, and the blood pressure and heart rate are lowest.

Evening…
       Evening workouts can help to relieve the day’s stresses and tensions; however, they can be stimulating and can interfere with sleep. Avoid exercising one to three hours before bedtime. This will allow ample time for the heart rate, blood pressure, and body temperature to return to resting levels before you lie turn in at night.

       Remember though, that exercise is vital to good health. If you find a time that works for you, keep at it.

Reference
http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_53.pdf