Want to get more out of your workout? Then the time plays a role. When exercising, your daily rhythm and hormone balance affect, which can improve sleep, performance and fat burning. Here is what the research says:
- Morning training: Better for fat burning and weight loss. High cortisol and testosterone levels in the morning can benefit strength and recovery. Can also improve sleep quality.
- Evening training: Optimal for strength and endurance. The body temperature is highest, which increases performance. However, exercise near bedtime can interfere with sleep.
- Your chrono type determines: Morning people perform best early, evening people later. Customize training to your natural rhythm for best results.
Quick comparison
| Factor | Morning training | Evening training |
|---|---|---|
| Fat burning | Higher | Lower |
| Strength and endurance | Lower | Higher |
| Sleep quality | Improved | Can be disturbed if too late |
| Hormones | High cortisol and testosterone | Stable body temperature |
Exercise acts as an "outer clock" that synchronizes your daily rhythm. Adapt your exercise time to your body and your goals to maximize the results.
Does Working Out Prior to Sleep Have a Negative Effect On Your Sleep Quality and Quantity?
How your biological clock controls hormones
Your biological clock, or daily rhythm, controls the body's hormone production around the clock. When this rhythm is disturbed, it can affect metabolism, energy levels and even how the body responds to exercise.
What is your daily rhythm?
In the brain's hypothalamus there is a structure called SCN (suprachiasmatic core). It acts as the body's internal clock and controls the secretion of important hormones such as melatonin, cortisol and growth hormone. The light that reaches the eyes affects SCN and thus regulates hormone production.
"The circadian clock is an evolutionary, highly preserved feature of most organisms. This internal timing mechanism coordinates biochemical, physiological and behavioral processes to maintain synchronization with the environmental cycles of light, temperature and nutrients"
To keep the daily rhythm in sync with the surroundings the body uses time signals, so -called Zeitgebers, such as light and meals. Hormones also play a role in adjusting and fine -tuning this rhythm.
With this background, it becomes clear how some hormones follow a regular daily pattern.
Important hormones in your day cycle
Hormones follow daily patterns that affect your energy, your stress management system and the body's recovery. Melatonin, which helps the body to prepare for sleep, reaches its highest level in the middle of the night, between 00:00 and 03:00.
Cortisol, often called the stress hormone, begins to rise during the night and reaches its peak in the morning, around 07: 00-08: 00. This morning increase helps the body to wake up and get started with today's activities. Growth hormone, which is important for cell repair and recovery, reaches its peak shortly after you fall asleep.
Dr. Laura Decesaris, expert in clinical nutrition, explains:
"Maintaining a healthy daily rhythm is an important component for supporting hormone health, as daily rhythms have far -reaching effects at the levels of cortisol, melatonin, insulin, estrogen, leptin and other hormones"
What happens when your biological clock is disturbed
When the fine -tuned hormone cycle is disrupted, it can lead to negative consequences for health. Disorders in the daily rhythm and sleep can affect metabolism and also affect dietary choices.
Factors such as shift work, jet lag and irregular working hours can disrupt the daily rhythm and cause sleep deprivation. In Europe, about 17 % of the labor force works shift, and in the United States the figure is about 15 %.
Studies show that almost 70 % of adults are in a state of "social jet lag", where their internal clock is not synchronized with their daily schedule. A study from New Zealand, which included 815 people who did not work shifts, found that social jet lag was linked to several metabolic health dimensions, such as BMI, fat mass and waist size.
Sleep disorders have also been linked to obesity, insulin resistance, diabetes, hormonal imbalance and disturbances in appetite regulation. When the daily rhythm is disrupted, it can also affect the body's handling of glucose and fats, as well as change melatonin and cortisol levels.
Research also shows that different organs recover at different rates, which makes it even more complex to understand how the daily rhythm affects health. However, customized training can help to support and preserve this hormonal balance.
Research results: When exercising plays a role
Your biological watch controls much more than just your sleep - it also affects how your body reacts to exercise. Research shows that the timing of exercise can affect both hormonal and metabolic processes in the body. And yes, there are clear differences between training in the morning and in the evening. Understanding these differences can help you get more out of your workout.
Morning training: Hormones and metabolism in focus
In the morning, the body is in a unique hormonal state. Testosterone and cortisol levels are highest, which can provide benefits for muscle building and recovery. According to research, morning training can contribute to faster muscle strength thanks to these higher testosterone levels.
"We know that while we sleep, we are in a fixed state because we do not consume food or water. When we wake up in the morning, our glycogen warehouses are the lowest"
This means that exercise in the morning often takes place in a fixed state, which can improve fat burning. In addition, studies have shown that carbohydrate oxidation at rest is higher during morning training compared to training later in the day. The role of cortisol is also interesting - it stimulates gluconeogenesis and protein turnover, while testosterone helps to protect the muscles from cortisol's degrading effects.
A study that compared training in the morning and evening showed that morning training could produce better results for anaerobic performance after six weeks of strength training. But evening training has their own strengths.
Evening training: When the body is at its strongest
In the evening, the body temperature reaches its peak, which can improve both strength, endurance and speed. Dr. Daniel Glazer, clinical psychologist, explains:
"Evenings tend to maximize physical performance. Body temperature and cardiovascular function reaches its peak around 18:00, enabling greater strength, speed and endurance. For serious athletes that prioritize progress and personal records, training after work is physiologically meaningful"
Dr. Francesca Petrey also emphasizes that the body's increased joint mobility and tissue flexibility in the evening make it easier to move.
Research shows that evening training can be more effective than morning training for certain types of performance. For example, well -trained cyclists have experienced greater improvements in maximum muscle strength in the evening. But there is a disadvantage: Exercise too close to bedtime can interfere with sleep. A study from Monash University found that intensive training that ended two hours before bedtime could delay the sleep by 36 minutes and reduce the sleep length by 5.4 %.
"Avoid high-intensity workouts before bedtime as this raises cortisol and displaces your sleep/wakefulness cycle"
How exercise time affects the body
Exercise works as one Outer clock which affects the body's daily rhythm and can have effects on metabolism, appetite and energy intake. Cortisol reaches its peak about 20-30 minutes after you wake up and then drop during the day, while testosterone levels are naturally higher in the morning.
An interesting study showed that the energy intake after exercise was higher during evening training than during morning training. This can affect recovery and performance.
"The timing of exercise is very personal and should be based on maximizing your energy as this is the main factor that drives performance. When considering where energy comes from, we should think about food, hydration, sleep and internal drive as factors that fire up the fire. If we exercise when these components are best maximized our performance"
Research also shows that ten weeks of training did not lead to any major differences in testosterone and cortisol levels, which suggests that the body's adaptation to exercise is individual. This provides a basis for being able to adapt the training to your own biological clock and goals.
How to adapt the workout to your biological watch
Knowing when your body works best can make a big difference to your exercise results. Studies show that the body is most ready for physical activity during the late afternoon and early evening, about 16:00 and 19:00. But that does not mean that everyone should exercise right then- your personal crown, ie if you are a morning or evening person, play an important role. Let's look at how you can customize your exercise habits to your biological watch.
When is the best fit for you?
Your chrono type affects when you perform at its best. Professor Karyn Esser at the University of Florida explains:
"Each of us has a chronotype - a biological tendency to be more alert in the morning or evening - and that variation can play a significant role for our health."
- Morning people: If you are a morning person, exercise between 06:00 and 09:00 may be particularly effective, especially for weight loss and for people with obesity or type 2 diabetes.
- Evening people: If you are more active later in the day, training between 16:00 and 19:00 is ideal. During this time, body temperature is highest, which can improve your performance.
Research shows that the strength can vary by 3-15 % during the day. Exercising at the same time each day can also help your body adapt and perform better over time. As Professor Katja Lamia from Scripps Research puts it:
"Exercise when you know you are conducting the passport."
Tips for shift workers and irregular schedules
For shift workers it can be a challenge to sync with the body's daily rhythm. Here, shorter and more intense workouts can be the solution. A 20-30 minute workout during the lunch break can make a big difference.
Also, keep in mind that intense training late at night can interfere with your sleep. If possible, try to integrate movement into your everyday life - such as cycling or going to work. This is something that is in good agreement with Swedish habits, where about 65 % of adults are physically active at least 30 minutes per day.
The Swedish concept "Right" fits well here. As journalist Lola Åkerström describes:
"Just enough is the secret that explains a lifestyle based on social awareness, moderation and sustainability."
Find a balance between exercise and rest that works for you no matter what schedule you have.
Dietary supplements that support training and recovery
The right supplements can also help you get more out of your workout and improve recovery:
- Tongkat Ali: A supplement that can help optimize testosterone levels, which can be particularly useful for morning training.
- NMN (nicotinamide mononucleotide): Supports energy production at cellular level and can help the body adapt to different exercise times - perfect for you with irregular routines.
- GABA: A good choice for evening training, as it can help you relax and avoid the exercise affecting your sleep.
These supplements can complement a good sleep hygiene and a regular training schedule. Tongkatbutiken In addition, offers Swedish, vegan alternatives in environmentally friendly packaging - a smooth way to support your health.
Exercise also acts as an outer clock that can help regulate your daily rhythm. By combining the right timing, regularity and support from supplements, you can optimize both your performance and recovery.
Morning or evening training: A comparison side by side
Choosing between morning and evening training is not just about what suits your schedule- it can also affect your training results. Here, morning and evening training is compared based on weight loss, metabolism, sleep, performance and cardiovascular health.
Weight loss and fat burning
Morning training on an empty stomach can increase fat burning both during and after exercise. A study published in Frontiers in Physiology showed that fat burning increased significantly during the activity and for up to four hours afterwards. Another study in Nature Found that morning training led to greater weight loss in overweight people during a ten -month program.
On the other hand, intensive evening training can reduce hunger feelings by lowering the levels of ghrelin, a hormone that stimulates appetite.
Metabolic health and blood sugar control
Evening training has been shown to improve long -term metabolic health. It can lower cholesterol and affect molecules linked to cardiovascular health positively. For people with the risk of type 2 diabetes, afternoon training has been shown to significantly improve insulin sensitivity.
It is also worth noting that the time of training affects sleep and recovery, which in turn can affect metabolic health.
Sleep quality and recovery
Morning training can improve sleep quality. People who trained at 07:00 went and lay down earlier, slept deeper and woke up fewer times during the night.
"Exercise in the morning, like taking a hot shower, raises body temperature - which signals the body to be awake - and when the temperature drops after about 30 to 90 minutes, the sleepiness" - Dr. Charlene Gamaldo, Johns Hopkins
However, intensive exercise may be less than two hours before bedtime can interfere with sleep. It can delay the sleep by about 36 minutes and reduce the total sleep time by about 22 minutes.
Performance and strength
If you want to perform at the top, evening training can be the right choice. The performance of the muscles is at its best between 14:00 and 18:00. During this time, lung function is also most effective, which makes evening training ideal for high -intensity activities and strength training.
Blood pressure and cardiovascular health
Evening training can lower blood pressure. A decrease in systolic blood pressure by about 10 mmHg and the average blood pressure by about 6 mmHg has been reported in people with normal blood pressure.
Practical considerations
Morning training is perfect for those who want to burn fat, improve sleep and create a regular exercise. Evening training fits better if you focus on strength training, want to unwind after a long day or strive for long -term improvements to metabolism. The most important thing is to find a time that works for you and that you can stick to, taking into account your chrono, your schedule and your goals.
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Important points about training time and your daily rhythm
Here are some insights about how training time can affect your daily rhythm and hormone balance. Your training time has a direct connection to both the body's internal clock and hormonal processes, and exercise can even be used to manage daily rhythm disorders.
Hormonal variations during the day Plays a big role. For example, your maximum strength is at most in the evening and lowest in the morning. Testosterone levels reach their peak early in the morning, between 06:00 and 08:00, while cortisol levels start high around 07:00 and decrease by as much as 92% until the evening, which creates a better environment for muscle building. In the evening, a higher body temperature, improved nerve activity and faster reaction times also contribute to increased performance.
"It doesn't have to be exact, because watches are not precision instrument ... you have a two-, three-, potentially four-hour window"
- Karyn Esser, chairman of physiology and aging at the University of Florida's College of Medicine
Metabolic effects also varies depending on time. A study on men with type 2 diabetes showed that high-intensity exercise in the afternoon improved blood sugar control, while morning training actually deteriorated it. For women, research has shown that morning training is more effective for fat burning, while afternoon training is better for blood sugar control in men.
These hormonal and metabolic changes during the day emphasize the importance of planning the training smartly. Some Practical tips is:
- Exercise at least 2-3 hours before bedtime so as not to interfere with sleep.
- Make a dynamic heating, especially in the morning, to rapidly raise body temperature.
- Timing your carbohydrate intake for periods with increased insulin sensitivity for best effect.
In addition to adapting the training time, the right supplements can also contribute to better recovery. For example, GABA can help you sleep better, while NMN supports cellular energy and complements a well -planned workout.
"I think the best time to exercise is when you will actually do it"
- Katja Lamia, associate professor of molecular and cell biology at Scripps Research
Finally, choose a time of day where your body can regularly perform at the top. Adaptation and consequence are the key.
FAQS
What time of day should I train to fit my daily rhythm and energy level?
The best time to work out
When it comes to finding the perfect time for training, playing your Kronotype A big role. Are you a morning person or an evening man? Morning people tend to be easier to perform early in the day, while evening people often feel stronger and more energetic later in the afternoon or evening.
Studies show that training that matches your biological clock can not only improve your performance, but also contribute to better well -being. It's about listening to your body. Notice when you feel most energetic during the day - it is probably the optimal time for your particular workout.
How does exercise late at night affect your sleep and how can you avoid problems?
Exercise late at night can affect your sleep
Exercising late at night can make it harder to fall asleep and affect sleep quality. As you exercise intensely, body temperature rises and dopamine is released, which can delay the body's production of Melatonin - The hormone that helps you fall asleep. The result? It can be difficult to rest, and your natural daily rhythm can be disrupted.
Do you want to avoid this? Try to finish intensive workout at least four hours before you go to bed. If you still want to move later in the evening, you can choose something calmer, as a walk. It helps the body relax and can facilitate a good night's sleep.
Can supplements like Tongkat Ali and NMN really improve exercise and recovery, and how do you use them best?
Tongkat Ali and NMN: Supplements for exercise and recovery
Tongkat Ali and Nmn are two popular supplements that can contribute to both improved training performance and faster recovery.
Tongkat ali: for strength and energy
Tongkat Ali is known for its ability to raise testosterone levels, which plays an important role for muscle strength and recovery. Research shows that daily doses of between 200 and 400 mg Can reduce fatigue and increase muscle strength, especially in older people who often experience a natural reduction in testosterone.
NMN: For the energy and endurance of cells
NMN (nicotinamide mononucleotide) operates by raising the NAD+levels in the body, which is crucial for the cells' energy production. This can lead to improved endurance and faster recovery after physical activity. A recommended dose is located on 250-500 mg daily, and it is common to take it in the morning to promote energy levels throughout the day.
When and how should they be taken?
- Tongkat Ali: Perfect to take before training for an extra energy boost.
- Nmn: Best as part of the morning routine to accelerate the energy from today's start.
Remember to always follow the dosage instructions on the packaging and consult a doctor if you have any health concerns or questions about the supplements.
