Time to Work Out

We choose to spend time sweating based on many factors. For some, we revolve around our work schedules or our kids. For others, we choose different times based on weather, energy levels, hydration, sleep, gym crowd levels, activities, or a variety of other reasons.

When I was in high school, I took the gym pretty seriously. This was when I discovered I loved to lift weights and focused heavily during class to learn form, breath work, and what sets vs reps were. I was also in track in cheerleading so that helped. Once I hit college, my gym time was much different. I was training for a half marathon, so my days often looked like:

5:30am: wake up, eat a banana, drink a class of water

5:40am: warm up and stretch

5:45am: begin run

7-8am: get back, drink a glass of cold water, take a shower

9am-10am: start work

8pm: get home, eat

9pm: core and body work

This was my schedule 2x a week while 3 days were weight training in the gym during the afternoon at my college, and 2 other days were rest days.

Once I switched schools, my schedule was:

4:24am: wake up

5am: arrive at gym

6:30am: arrive home, eat, shower

8am-2ish: class

3pm: nap or study

7-10pm: boxing

Sometimes I would work in the afternoons or choose to run instead in the mornings or even the afternoons.

My work outs were always scheduled around school, work, and the weather. My goal during summer months was to beat the summer heat in the mornings. But the main goal was to always get the work out in.

Today's schedule is a bit more flexible with workouts occasionally in the mornings, during lunch breaks, and in the evenings. There were many mistakes I realized I was making with my strict schedules in high school and college. The first one was SLEEP. I was barely getting 5 hours of sleep in college and the tool on my skin and health was apparent. I had severe acne and eczema breakouts, my hormones were constantly fluctuating, I was always tired, and had an unhealthy addiction to caffeine. I have found that a consistent 6-8 hours of sleep is what my body needs to function properly.

I also reanalyzed some of my concerns for choosing a workout schedule:

1. Work schedule

2. Exercise type: running, weight training, sports, walking, or other activities

3. Sleep

4. Fasted vs with full stomach

5. Performance

6. Consistency

7. Time spent with friends and family

8. Time spent on other goals

My early morning workouts allowed me to complete my exercise for the day, completed before my family was awake, and allowed time for my other goals. But.. I realized I was often tired throughout the day and was not able to lift heavier because I was fasting.

Afternoon work outs were often spontaneous and not consistent but allowed a nice break in the day without feeling too full in the gym. My performance also seems to peak during this time for both weight training and running.

Evenings are the hardest to stay consistent with because nice weather, family activities, work meetings, and other plans always seem to pop-up. It is also harder to go back out after being home for a few hours after a long day.

As we can see, there could be excuses for each time of the day but ranking my concerns and analyzing my goals above helped me come to find the ideal time to train. For me, it was easier to do afternoon and evening workouts in the winter because I often try to gain muscle mass. Being able to perform on a full day of food and hydration allows me to push/pull more weight and increase strength. In the summer months, I typically work out 5 days a week so mornings work much better. Running is often easier in the mornings, and I appreciate watching the sun rise and nature wake up.

But is there an ideal time to exercise?

Morning: There have been many studies that highlight the benefits of beginning the day with a workout.

• Metabolism regulation

• Lower blood pressure

• Improve sleep duration

• Maximize oxygen consumption for cells

• Reduce fat

Afternoon: What about a midday work out?

• More energy to burn more calories

• Ability to lift more weight

• Better fueled

• Better hydrated

• Increased energy for evening

• Improve "sleep clock"

• Improve food choices throughout the day

Evening: Evenings are better?

• Improved performance

• Decompress from the days' stressors

• Can help sleep (if at a low or moderate intensity)

• Protein (meal after work out) could be absorbed better throughout sleep

Experts say to finish exercise 60-90 minutes before going to bed to allow the body temperature to cool down. It is better to save the high intensity work outs for the mornings.

Overall, the best time to work out is the best time for YOU to work out. Morning people, like me, may have no problem getting up at 4/5 in the morning and starting their days. Night people may find a 7/8pm work out more suitable for their physical and their mental. It just depends on what habit and routines have the ability to be repeated.

But experiment with your body!

I loved unwinding from the day with my boxing class in the evening but noticed I had so much adrenaline pumping by the time I got home; I could not sleep. My 4am workouts were very hard to wake up for and I was unable to stay consistent. For me, being flexible throughout the week and varying the times based on the activity works best for me.

It takes times to put together a schedule for exercise that also works well with everyday activities. Consistency is essential for keeping goals.

How to allocate time for workouts:

1. Establish goals. Are you training for a race? Trying to lose weight? Trying to gain weight? Wanting to be healthier? Do training classes work for you? What about working out with a friend? Where do you want to see your fitness levels in the next week, month, three months, year, and beyond? It is okay to not know a detailed answer but having a good direction is helpful and starting is essential.

2. Track how long your workouts currently are. Take some time to figure out if your weightlifting, cardio, classes, circuit sessions, other activities last 30 minutes, an hour, longer? Remember to include commute, warm up/cool down, and showers.

3. Figure out the days of the week that work best. For some, working out during the week and taking the weekend off works the best. For others, the week is super crazy with work, school, kids, and everything. Based on your goals, figure out which days you can commit to showing up. Is it Friday, Saturday, Sunday, and Wednesday? Great! Is it Monday-Friday? Still Great!

4. Show up. Show up. Show up. Show up. It might seem like common sense, but it is sometimes the hardest part. You will not feel like showing up every day. That is normal but not acceptable for your goals. Goals do not show up unless you do.
   

As one of my favorite authors, David Goggins states, "Motivation is crap. Motivation comes and goes. When you’re driven, whatever is in front of you will get destroyed."

Thank you for reading!

"Destiny is Mine"

*Reminder* I am not a doctor. This is not medical advice. Please refer to your medical practitioner for details pertaining to your specific health.