Is it better to do cardio in the morning or in the evening?

When is the best time to do cardio? Many fitness enthusiasts debate whether before morning exercises trump evening sessions, and the answer is often, “It depends.” The decision is not just about personal preference; it also considers the science of body rhythms, energy levels, and how different times of the day can impact performance and results. We dive into the pros and cons of morning and evening cardio workouts, helping you find the best fit for your goals and lifestyle.

The science behind timing your cardio

Your body operates on a circadian rhythm, a natural internal process that regulates the sleep-wake cycle and other physiological processes over 24 hours. This rhythm impacts various body functions, including heart temperature, metabolism and hormone production, which can affect your cardio performance at different times of the day. Here’s how timing affects your workout.

Morning Cardio: Benefits and Disadvantages

Pros of Cardio Morning:

1. Boosted Fat Burn: Morning cardio, especially on an empty stomach, is associated with an enhanced fat burning ₍₁₎. This is because glycogen levels are lower in the morning, which prompts the body to use fat stores for energy. While “fasted cardio” isn’t a magic bullet for everyone, some studies suggest it could help those focused on fat loss.
2. Improved consistency: Doing your workout in the morning can create a sense of accomplishment and make sure you start your day with energy. Many people find it easier to stay consistent when they work early, as the likelihood of unexpected interruptions is lower.
3. Mental Health Boost: Morning exercise can lift your mood by releasing endorphins, often called “feel good” hormones. A morning cardio session can boost focus, improve mood and lower stress levels throughout the day.

Morning Cardio Cons:

1. Lower body temperature: Your body temperature is typically lower in the morning, which can affect muscle elasticity and increase the risk of injury. It could also mean that your muscles and joints feel stiffer and less flexible.
2. Performance limitations: If you are not a morning person, you may feel sluggish or experience lower energy levels in the first few workouts. For those aiming to achieve peak cardio performance, these factors may hinder production.

Evening cardio: benefits and drawbacks

Pros of Evening Cardio:

1. Higher energy levels: Throughout the day, your body has had more time to cool down, and your energy stores are often better supplied after eating. Many people experience maximum physical performance in the afternoon or early evening, which means you may have more energy and endurance for cardio.
2. Improved Strength and Speed: Studies show that strength, power and cardiovascular efficiency often peak in the late afternoon to early evening. This can make evening cardio sessions particularly effective for those focused on endurance or high intensity.
3. Stress Relief: For many people, evening workouts offer a mental break from a busy day. Cardio in the evening can help release stress and tension, which can promote relaxation and better sleep.

Evening Cardio Cons:

1. Potential for Interference with Sleep: For some, vigorous exercise in the evening can disrupt sleep patterns, particularly if it is done close to bedtime. The increase in heart rate and adrenaline can make it more difficult to forget, affecting the quality of sleep.
2. Greater risk of distractions: Evening training may be more vulnerable to interruptions. After a full day of work, family or social obligations can take precedence, making it more difficult to stick to a consistent evening cardio routine.

Which weather is best for you?

The choice between morning or evening cardio ultimately depends on your personal goals, schedule, and how your body feels at different times. Here’s a quick breakdown:

• Morning cardio it may be better if:
  • I am focused on burning fat.
  • I prefer to start the day with an energy boost.
  • You need a consistent time that is less likely to be interrupted.
• Evening cardio it may be better if:
  • Do it better in the afternoon or evening.
  • Are you focused on strength or endurance?
  • Your schedule allows for a late workout without compromising your sleep.

Practical Tips for Cardio Timing

• Listen to your body: Pay attention to how you feel during and after your workouts. If morning sessions leave you feeling drained, try switching your workout to later in the day, or vice versa.
• Consider Nutrition: If you worked out in the morning, especially on an empty stomach, be sure to refuel with a nutritious post-workout meal to recover. For evening workouts, keep pre-workout meals light but balanced to avoid feeling sluggish.
• Stick to your routine: Whatever time frame you choose, consistency is key to seeing results. Choose a time that aligns with your goals, calendar and natural energy patterns.

The Bottom Line

Morning and evening cardio have distinct advantages. There is no universal “best” time to do cardio, as the right timing will vary based on individual preferences, lifestyle and goals. For optimal results, choose a time that you like and can support in the long run, whether to greet the dawn with a brisk run or to relax with an evening run. With the right approach, morning and evening cardio can help you reach your fitness goals effectively.