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

When is the best time for cardio? Many fitness enthusiasts debate whether it’s too early morning trainings trump evening sessions, and the answer is often, “It depends.” The decision is not just a matter of personal preference; also looks at the science of body rhythms, energy levels and how different times of day can affect performance and results. Let’s dive into the pros and cons of morning and evening cardio, helping you find what works best for your goals and lifestyle.

The science behind timing cardio

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

Morning cardio: pros and cons

Morning cardio professionals:

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, which encourages the body to use fat stores for energy. While “fasted cardio” isn’t a magic bullet for everyone, some studies suggest it may help those focused on fat loss.
2. Improved consistency: Doing a morning workout can create a sense of accomplishment and ensure you start the day full of energy. Many people find it easier to maintain consistency when they exercise early, as there is less chance of unexpected interruptions.
3. Improving mental health: Morning exercise can lift your mood by releasing endorphins, often called “feel-good” hormones. Morning cardio can improve focus, improve mood and reduce stress levels throughout the day.

Disadvantages of morning cardio training:

1. Lower body temperature: Your body temperature is usually lower in the morning, which can affect muscle elasticity and increase the risk of injury. It can also mean that your muscles and joints are stiffer and less flexible.
2. Performance limitations: If you’re not a morning person, you might feel sluggish or experience lower energy levels in your early workouts. For those looking to achieve peak cardio performance, these factors can hinder results.

Evening cardio: pros and cons

Evening cardio professionals:

1. Higher energy levels: During the day, your body has had more time to warm up, and your energy stores are often better supplied after a meal. Many people experience peak physical performance in the afternoon or early evening, which means you may have more energy and stamina for cardio.
2. Improved power and speed: Studies show that strength, power and cardiovascular efficiency often peak in the late afternoon to early evening. This can make evening cardio especially effective for those focused on endurance or high-intensity performance.
3. Stress relief: For many people, evening workouts offer a mental break from a busy day. Cardio in the evening can help relieve stress and tension, which can promote better relaxation and sleep.

Disadvantages of evening cardio training:

1. Possibility of sleep disturbances: For some, vigorous evening exercise can disrupt sleep patterns, especially if done close to bedtime. An increase in heart rate and adrenaline can make it difficult to relax, which affects the quality of sleep.
2. Greater risk of interference: Evening workouts can be more sensitive to interruptions. After a full day’s work, family or social obligations can take precedence, making it difficult to stick to an evening cardio routine consistently.

What time is best for you?

Choosing between morning and evening cardio ultimately depends on your personal goals, schedule, and how your body feels at different times. Here is a brief analysis:

• Morning cardio maybe it would be best if:
  • You are focused on burning fat.
  • You prefer to start your day with energy.
  • You need consistent timing that is less likely to interrupt you.
• Evening cardio maybe it would be best if:
  • You work better in the afternoon or evening.
  • You are focused on strength or endurance.
  • Your schedule allows for a late workout without compromising your sleep.

Practical tips for cardio timing

• Listen to your body: Pay attention to how you feel during and after training. If you feel exhausted after your morning workouts, try switching your workouts to later in the day or vice versa.
• Consider your diet: If you exercise in the morning, especially on an empty stomach, make sure you fuel up with a nutritious meal after your workout to help you recover. For evening workouts, keep pre-workout meals light but balanced to avoid feeling sluggish.
• Stick to your routine: whatever time you choose, consistency is key to getting results. Choose a time that aligns with your goals, schedule, and natural energy patterns.

Essence

Both morning and evening cardio have clear benefits. There is no universal “best” time to do cardio, as the right time will vary based on individual preferences, lifestyle and goals. For optimal results, choose a time that you enjoy and can maintain in the long term, whether it’s welcoming the sunrise with a brisk run or relaxing with an evening jog. With the right approach, both morning and evening cardio can help you effectively reach your fitness goals.