Maximize Fitness Results with Optimal Workout Time

Establishing Your Daily Exercise Routine

Are you similar to 44-year-old freelance writer Claire Zulkey, who prefers to kick-start her day with a full-body workout as part of her morning routine? Or do you resonate more with Meghan Cully, a 32-year-old graphic designer, who finds energy for her workouts after a day’s work? While both manage to include regular exercise in their day, you might be wondering if one timing is superior to the other in terms of health benefits.

Aligning Your Fitness Goals with Your Workout Timing

Research offers some insight into this question. A small study at Skidmore College looked into the differences between morning versus evening exercise. They found that the benefits varied between genders and according to the fitness goals. For instance, morning exercises seemed more beneficial for women aiming to reduce blood pressure or belly fat. In contrast, evening workouts seemed more effective for mood improvement or upper body strength.

The story was slightly different for men, with evening exercise found to lower blood pressure and reduce the risk of heart disease, amongst other benefits. However, morning workouts were associated with a higher fat burn, similar to women. Although these findings hint at the potential benefits of adjusting your workout timing according to your fitness goals, they also highlight the need for more research into the reasons behind these differences.

Understanding Your Chronotype

Another crucial factor when choosing your workout time is your chronotype, or your body’s natural sleep pattern. Jennifer J. Heisz, associate professor of kinesiology at McMaster University and author of Move the Body, Heal the Mind, emphasizes that this can significantly impact the effectiveness of your workouts. Night owls, for instance, might find it challenging to exercise in the morning without compromising their sleep. It’s essential to prioritize sleep, which allows your body to recover from workouts and maximize the gains.

Shifting Your Workout Schedule

That being said, it’s entirely possible to adjust your workout schedule to align better with your lifestyle or to adhere to the findings related to exercise timing. For example, morning sunshine and outdoor exercise can help reset your biological cues if you’re planning to shift to a morning workout routine. Alternatively, gentler forms of evening exercise like yoga can help older adults fall asleep later and stay asleep longer without affecting their sleep quality.

Ultimately, the most crucial aspect of your exercise routine, as emphasized by study lead Paul J. Arciero, is incorporating a variety of exercises – strength training, sprint interval training, stretching, and endurance – for maximum benefits and higher compliance. So, whether you choose to exercise in the morning like Claire or prefer evening workouts like Meghan, remember that consistency and diversity in your workouts are key.

Learn more about exercise schedules and effective workout practices in this featured article on Fortune.com.