Don’t feel like exercising? Maybe it’s the wrong time of day for you
Don’t feel like exercising? Maybe it’s the wrong time of day for you
Timing Your Workouts for Maximum Benefit
Researchers suggest that aligning exercise with your natural circadian rhythm can significantly enhance its effectiveness. Individuals who wake up early, often referred to as “larks,” are advised to schedule physical activity in the morning, whereas those who stay up late, known as “owls,” should focus on evening workouts. This approach may lead to greater cardiovascular improvements, particularly for individuals with existing heart disease risks.
A recent study published in the journal Open Heart found that participants who matched their exercise routines to their innate chronotype experienced better sleep, reduced blood pressure, and improved blood sugar regulation. The study included 134 adults aged 40 to 50 in Pakistan, none of whom were highly fit and all had at least one cardiovascular risk factor, such as hypertension or obesity.
Methodology and Results
Over a three-month period, participants engaged in supervised treadmill walks for 40 minutes, five days a week. Based on self-reported questionnaires, 70 were categorized as morning-oriented, and 64 as evening-oriented. Half of the group followed their preferred timing, while the other half exercised at the opposite time. Both groups saw fitness gains, but those who trained in sync with their body clock reported more substantial health benefits.
These findings highlight how individual biological rhythms influence performance and consistency in exercise. Dr. Rajiv Sankaranarayanan of the British Cardiovascular Society noted that the results support personalized exercise schedules but emphasized the need for further research to validate the claims.
Practical Implications
“One thing we have noticed over the last few years is people are actually prioritising their health more, bringing in more flexibility,” says Hugh Hanley, head of personal training at PureGym. “Doing it regularly is better than one or two blasts.”
While flexibility in training times is growing, consistency remains key. Hanley adds that breaking fitness goals into manageable steps often leads to better long-term adherence. He observes a shift toward strength training, which is increasingly popular across all age groups, noting that even older adults are embracing it.
Dr. Nina Rzechorzek, an expert in circadian rhythms at the University of Cambridge, acknowledges that timing is a useful consideration but stresses that regular physical activity is the most critical factor. She highlights that a combination of exercises, including strength training and cardio, is recommended for overall health. For instance, isometric exercises like wall squats or planks are effective for lowering blood pressure and building core strength.