“Running in the afternoon, yoga in the evening”… What is a good exercise to do in the morning?

“Running in the afternoon, yoga in the evening”… What is a good exercise to do in the morning?

 

 

Reporter Ji Hae-mi (pcraemi@kormedi.com)

 

While it's widely known that exercise is good for your health, it's often overlooked that different times of day can offer different benefits. For example, people who exercise in the morning tend to be more consistent, leading to long-term fitness gains. However, morning workouts take longer to warm up, increasing the risk of injury. Conversely, exercising in the evening after work can help relieve stress, but too strenuous exercise can negatively impact sleep.

 

“Our bodies have an internal 24-hour biological clock that helps us know when to eat, when to sleep, and so on, and this applies to exercise as well,” says Jack Claston, a personal trainer at David Lloyd, a major UK-based health club chain. “Depending on when you exercise during the day, you can take advantage of your body’s natural rhythms and functions to maximize the effectiveness of a particular exercise, and reap greater benefits for your physical and mental health.”

 

The British daily newspaper 'The Sun' explains when the best time of day to exercise is.

7-9 AM = Circuit Training

 

A study published in Obesity found that those who performed moderate-intensity exercise between 7 and 9 a.m. had significantly lower waist circumference and body mass index than the other groups. Therefore, if your goal is weight loss, consider circuit training or cardio before starting your day. Studies have shown that morning is the most effective time to burn calories, as it allows you to use stored energy after an overnight fast to fuel your workout.

 

9-11 AM = Weight training

 

Testosterone production, a hormone linked to muscle mass gains, peaks during this time. Therefore, if your goal is to build muscle mass, this is a great time to exercise. Strength training in the morning offers other benefits. First, the energy gained from exercise can be used throughout the day, avoiding sleep disruption. Second, it boosts your mood. Sweating and weight training release endorphins, boosting your energy and energizing you to start your day.

 

12-2pm = Swimming

 

You might not have enough time to exercise around lunchtime, so try swimming for 20-30 minutes two to three times a week. It not only helps prevent heart disease and stroke, but also relieves stress and helps maintain weight. A 30-minute swim can burn over 200 calories. The biggest benefit of swimming is that it's a full-body workout. Your body temperature fluctuates slightly throughout the day, but in the afternoon, your body temperature rises, warming your muscles and making swimming easier and more efficient.

 

2-4 PM = Running

 

This is the time of day when you can achieve optimal exercise results. One of the main reasons is that your body temperature is higher, making your muscles more flexible, making running at a pace that might otherwise feel strenuous in the morning much easier. This also improves stability and reduces the risk of injury. By this time, you've typically eaten two meals, meaning you'll be running with optimal energy levels, especially if you've maintained a balanced and nutritious diet. Running outdoors also provides the benefit of vitamin D, which is good for bone and brain health.

6-9 PM = Yoga

 

Evenings aren't ideal for strenuous exercise. Hormones like cortisol and adrenaline released during exercise can increase heart rate and blood pressure, disrupting sleep. Therefore, slow-paced exercises like yoga or Pilates, rather than intense exercise, can gently stretch muscles and relieve stress after a busy day, providing a positive and relaxing effect.

 

 

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Looking at the time zone, it seems like even if I exercise all day, there isn't enough time.

I guess walking or running after lunch is good.

 

If possible, the best time to do it is when the luck effect is the best.