Is it better to do cardio in the morning or evening?

When is the best time for cardio? Many fitness enthusiasts debate whether early Morning workout Trump evening meetings, and the answer is often, “It depends.” The decision isn’t just about personal preference; It also takes into account the science of body rhythms, energy levels, and how different times of day can affect performance and results. Let’s explore the pros and cons of morning and evening cardio workouts and help you find the best solution for your goals and lifestyle.

The science behind timing your cardio workouts

Your body operates according to a circadian rhythm, a natural internal process that regulates sleep-wake cycles and other physiological processes over 24 hours. This rhythm influences various body functions, including core temperature, metabolism, and hormone production, all of which can affect your cardiovascular performance at different times of the day. Here’s how timing affects your workout.

Morning cardio: pros and cons

Morning cardio pros:

1. Increased fat burning: Morning cardio, especially on an empty stomach, is associated with increased fat burning ₍₁₎. This is because glycogen levels are lower in the morning, prompting the body to tap into fat stores for energy. While fasting cardio isn’t a cure-all for everyone, some studies suggest it might help those focused on fat loss.
2. Improved consistency: Doing your workout in the morning can give you a sense of accomplishment and ensure you start the day full of energy. Many people find it easier to maintain continuity when they train early because there is less chance of unexpected interruptions.
3. Increasing mental health: Morning exercise can boost your mood by releasing endorphins, often referred to as “feel-good” hormones. A morning cardio session can increase concentration, improve mood, and reduce stress throughout the day.

Morning Cardio Disadvantages:

1. Lower body temperature: Your body temperature is typically lower in the morning, which can affect muscle elasticity and increase your risk of injury. It can also mean that your muscles and joints feel stiffer and less flexible.
2. Performance limitations: If you’re not a morning person, you may feel sluggish or experience lower energy levels at the start of your workout. For those seeking peak cardio performance, these factors could hinder performance.

Evening cardio: pros and cons

Cardio professionals in the evening:

1. Higher energy levels: Over the course of the day, your body has more time to warm up and your energy stores are often better filled after meals. Many people reach their peak physical performance in the afternoon or early evening, which means you may have more energy and stamina for cardio training.
2. Improved strength and speed: Studies show that strength, power and cardiovascular performance often peak in the late afternoon or early evening. This can make evening cardio sessions particularly effective for those focused on endurance or high-intensity performances.
3. Stress relief: For many people, evening workouts provide a mental break from a busy day. Evening cardio can help reduce stress and tension, which can lead to better relaxation and sleep.

Cardio disadvantages in the evening:

1. Possible impairment of sleep: For some, intense exercise in the evening can disrupt sleep patterns, especially if done close to bedtime. The increase in heart rate and adrenaline can make it difficult to relax and affect sleep quality.
2. Greater risk of distractions: Evening workouts may be more prone to interruptions. After a busy day at work, family or social obligations may take priority, making it harder to consistently stick to an evening cardio routine.

What time is best for you?

The choice between morning or evening cardio ultimately depends on your personal goals, your schedule, and how your body feels at different times. Here’s a quick breakdown:

• Cardio in the morning might be best if:
  • Your focus is on burning fat.
  • You prefer to start the day with a boost of energy.
  • You need a constant time that is less likely to be interrupted.
• Evening cardio might be best if:
  • You perform better in the afternoon or evening.
  • You focus on strength or endurance.
  • Your schedule allows for late workouts without affecting your sleep.

Practical tips for cardio timing

• Listen to your body: Pay attention to how you feel during and after exercise. If morning workouts leave you feeling drained, try moving your workouts to later in the day or vice versa.
• Think about nutrition: If you exercise in the morning, especially if you are fasting, be sure to eat a nutritious meal after your workout to help you recover. When training in the evening, keep pre-workout meals light but balanced so you don’t feel sluggish.
• Stick to your routine: Whatever time you choose, consistency is key to achieving results. Choose a time that suits your goals, schedule, and natural energy patterns.

The conclusion

Both morning and evening cardio training has significant benefits. There is no one-size-fits-all “best” time to do cardio, as the right time varies depending on individual preferences, lifestyle and goals. For best results, choose a time that you enjoy and can sustain over the long term, whether you greet the sunrise with a brisk run or end it with an evening jog. With the right approach, cardio training in the morning and evening can help you effectively achieve your fitness goals.