Weight loss enthusiasts often ponder the effectiveness of evening workouts. In our busy lives, it’s increasingly challenging to carve out a set hour for exercise and stick to it. That’s why a new Australian study gives some amount of flexibility, claiming that doing moderate to vigorous physical activity in the evening showed better outcomes for those fighting obesity.
The study in Diabetes Care suggests that aerobic activities between 6 pm to midnight reduce co-morbidities in obese individuals. So, is there a better time to work out?
Weight loss remains a rampant objective for many people across the globe, and many different techniques and strategies keep emerging to help in this endeavor. Among the different strategies, the timing of workouts has become an issue, with some people questioning whether workouts in the evening offer any advantages in helping shed weight compared to workouts at other times of the day. This article explores evening workouts, focusing on whether they are effective in assisting weight loss efforts.
Understanding the Dynamics of Weight Loss
Before one proceeds into the details of evening workouts, the basics of weight loss have to be understood. This fundamental theory emphasizes the importance of exercise and diet modification in successful weight loss exercises.
Weight loss is influenced by physiological, psychological, and environmental factors. Primarily, weight loss revolves around achieving a state of caloric deficit. Such a fundamental concept shows the necessity of balancing energy intake and expenditure in successful weight management.
The energy balance equation is central to weight loss: it represents a balance between calorie intake and expenditure. When people ingest fewer calories than their body’s maintenance needs, they will be in a caloric deficit. Because of that, they will have no choice but to use stored energy reserves. On the other hand, ingesting excess calories leads to a caloric surplus, which increases body fat over time.
Physical activity is a major component of total energy expenditure; it has two aspects: structured exercise and non-exercise activity thermogenesis (NEAT). Structured exercise involves cardiorespiratory and resistance training.
The Role of Exercise Timing in Weight Loss
While the overall focus of weight loss is often on the quantity and quality of caloric intake, the time of physical activity also plays a leading role. Advocates of evening workouts claim that exercising later in the day has many different benefits for weight loss. One rationale behind this argument is the prospective increase in metabolic rate after evening exercise sessions. Some researchers claim that evening exercise can raise metabolic rates for several hours after exercising.
Another benefit of evening workouts is psychological, namely, that they help alleviate stress and promote better relaxation. Keeping stress levels low is important for weight loss because high-stress levels can cause people to eat emotionally. By working out in the evening, a person can lose the stress of the day.
Finally, the time of exercise potentially impacts appetite regulation and food intake patterns. Exercising generally improves sleep quality. Rigorous exercise close to bedtime heightens arousal levels. It acts as a major wake-up call to the body. Naturally, the body winds down before sleeping. People prone to disturbed sleep should be cautious. They should adjust their evening workout routine. This decreases the chances of disrupting sleep patterns.
Some studies show that people who exercise in the evening have reduced appetites. They also don’t tend to eat excess calories at meals. This may be due to certain hormones released during and after exercise that are appetite suppressants.
Contrary Perspectives and Considerations
Despite the potential benefits that evening workouts may offer, individual responses to exercise can vary significantly. A person may find that, while some of their peers thrive on evening exercise, it does not suit them well at all.
More factors come into consideration, such as chronotype, variations in circadian rhythms, and personal commitments.
Some people may experience disturbed sleep after going through intensive evening exercise sessions.
Moreover, the effectiveness of evening workouts in weight loss hinges on several contextual factors: the type, intensity, and duration of exercise. While any form of physical activity burns calories, the optimal exercise for weight loss varies for each person. It considers their preferences, fitness levels, and goals. Therefore, while evening workouts offer some advantages, they should be viewed as just one component of a comprehensive weight loss strategy, rather than a cure-all.
For people with diabetes: “Night activity may depress glucose levels in the morning, which has metabolic benefits. So, suppose somebody with Type 2 diabetes or obesity can exercise between 6 pm and midnight. In that case, they may want to consider trying it,” says Dr Gurpreet Singh Babra, Director, Internal Medicine, at Max Super Speciality Hospital, Mohali.
For heart patients: “The best time would be between 8 am and 11 am. For lowering one’s blood pressure or to build muscle, the best time to exercise is in the evening. But avoid training between midnight and 6 am, as the chances of heart disease might increase due to this time being the highest for stress.”.
MORNING VS EVENING EXERCISE
This debate between morning and evening workouts has been going on for ages. Dr. KP Singh, Director, of the Department of Endocrinology, Fortis Hospital, Mohali, and former faculty, of the Department of Endocrinology, PGI, states, “Morning exercise can kickstart your metabolism, helping you burn calories throughout the day. Studies suggest that exercising in a fasted state may enhance fat oxidation and improve insulin sensitivity.” You burn stored fat, hence this routine is ideal for weight loss.
But for late risers, the best time is the evening for exercise. “Research suggests that muscle strength and power may peak in the late afternoon or early evening, potentially leading to improved exercise performance and gains in strength and muscle mass,” he adds.
During the day, your body temperature changes as per circadian rhythms, making it impact the quality of your workout. The American Council on Exercise recommends exercising when your body temperature is at its peak, usually in the late afternoon hours, for optimal workouts. Generally, most people find a room temperature between 60-70°F or 21°C ideal. This temperature range allows for comfortable exertion without overheating.
Conclusion
In summary, even though the debate goes on about the efficacy of evening workouts in weight loss, there is evidence to suggest that they have the potential to offer various benefits when incorporated into a comprehensive weight loss strategy. From metabolic improvements to stress reduction and appetite regulation, evening workouts show promise as a worthwhile approach to reaching weight loss goals.
However, it is important to note that the effectiveness of evening workouts may not be identical across different people and their preferences.
