Cardio For Weight Loss: 6 Crucial Facts To Keep In Mind
If you’re just establishing your exercise routine, here are some crucial facts about cardio for weight loss. Keep them in mind when developing your routine.
If you immediately turned to cardio when you started trying to lose weight, you’re not alone. When it comes to weight loss, it seems like most people associate the treadmill or the track with their path to a smaller waistline.
Cardio is definitely an important part of any workout routine, but there are some important things to keep in mind if you want to use cardio for weight loss. You have to make sure that you plan your workouts effectively to get the maximum benefit.
When you’re developing your routine, keep these six crucial facts in mind. They’ll help you get the results you want!
1. You Can’t Just Do Cardio
This first fact might seem like a weird choice to start off with. After all, isn’t the whole post about using cardio for weight loss?
Here’s the thing, though — if you want to lose weight in a healthy way, you can’t have a workout routine that’s 100% cardio. You’re going to need to incorporate strength training into your schedule if you really want to see results.
Strength training helps to build muscle mass, which will help you out down the line by speeding up your metabolism and burning additional fat. Basically, the more muscle you have, the more calories you’ll burn on a regular basis.
Great, right?
If you’re only doing cardio, on the other hand, you won’t just be burning fat — you’ll be burning muscle, too. The last thing you want to do is to burn what will help you lose weight.
If you really want to go all in for both your strength training and your cardio, we recommend putting those workouts on separate days. (Think cardio on Monday, strength training on Tuesday.) If you really want to do both on the same day, though, do your strength training before your cardio. Strength training uses more energy, so you’ll need to be at 100% before you start.
2. You Don’t Have To Stay In The Fat-Burning Zone
We’ve all fallen victim to that pesky little display on the treadmill, or checked our Fitbits religiously to make sure that we’re in the golden “fat burn” zone. What does that even mean, anyway?
It’s easy to believe that you won’t burn any fat unless your heart rate is in that magic zone. That’s not completely true, though.
The name for the zone is a little misleading. It’s not that you’ll only burn fat in that zone, it’s that a larger percentage of the calories burned comes from fat. You’ll still be burning fat in the cardio or peak zones.
What’s most important isn’t the percentage of burned calories that come from fat. If you’re going to pay attention to one of the numbers lighting up your screen, it should be total calories burned. The number of calories you burn is way more important when it comes to the big picture.
And speaking of the number of calories you burn…
3. You Don’t Have To Burn 500 Calories
We can understand where this number came from. It’s a nice, round number, it sounds like a lot, and people feel accomplished when they can say that they burned 500 calories over the course of their workouts.
What’s problematic, though, is when people think that they have to burn 500 calories for their workouts to have any effect. Depending on the type of workout you’re doing, your cardio workouts can burn fewer than 500 calories and still be great for you.
High-intensity interval training (HIIT), for example, is a series of high-intensity workouts done in short bursts. You might not burn 500 calories during your thirty-minute workout, but you’ll keep burning calories at a higher rate for hours after you leave the gym.
4. Your Workouts Don’t Need To Be Long
When you think of cardio, do you think of long runs that take a ton of time out of your day? There’s a common misconception that your cardio has to be long, slow and steady to mean anything.
Even if you don’t have an hour to spare for your workout, go for a HIIT workout instead. The quick workout will still get your heart rate up, burn calories, and give you the cardio training that you need.
People who swear by the treadmill can still get the benefit of a shorter workout. Doing shorter sessions at a higher intensity will help you get more out of your workout in less time.
5. You Should Snack Before Your Workout
There are lots of runners who enjoy waking up early in the morning and going for a run first thing. That’s a great way to start your day…as long as you eat something before you head out the door.
When you’re in a calorie-burning mindset, it’s easy to think that to burn more calories, you shouldn’t eat before you workout. If you don’t eat ahead of time, your body has to burn off the fat that’s already on your body for energy, right?
Nope, not for cardio. Your body needs something to fuel it, and it will turn to the carbs and fat in your muscles, not the fat in your fat cells.
We’re not saying to eat a full meal and then go for a run — just eat a light snack to give your body something to work with.
6. You Still Have To Eat Right
Speaking of eating, you still have to have a proper diet if you’re planning on using cardio to lose weight. Just running an extra mile every time you opt for a cookie instead of a carrot stick won’t really help you out.
If your diet is still poor, doing lots of cardio will only do so much. Nourish your body with the right foods for the workouts you’re doing. For example, you incorporate a lot of strength training into your routine, make sure you eat enough protein.
Cardio combined with eating well can help you sculpt your body into the shape you want to see.
Use Cardio For Weight Loss Effectively
If you keep these crucial facts about cardio for weight loss in mind, you’ll be able to see better results. Make the most of your workouts and use your cardio effectively. Your body will thank you.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
Cardio vs Weightlifting: How to Decide Which Is Best for Your Weight Loss
You know how it goes.
You try to prepare healthy meals for yourself. Maybe you even count your calories. Sometimes, it just isn’t enough.
For those of us who want to lose weight, we need to add some exercise to our routine to see the best results.
With so many options, it can be hard to choose what’s best for you. Let’s talk about the two most popular types of exercise. Weightlifting and cardio.
Why Diet Doesn’t Always Cut It
This is a tough one to say because a good diet has so much to offer.
Don’t think that we’re saying diet isn’t important! You’ve probably heard the expression: “Abs start in the kitchen.” It’s true. Diet can account for the majority of our weight loss results. The issue is that for some of us, it just isn’t enough.
For some people, the problem is having too many cheat meals. For others, it’s simple genetics.
A proper combination of diet and exercise is the most effective way to lose weight. Let’s talk about the benefits.
Why Exercise is Important
Let’s start with the basics. To understand which form of exercise is right for you, we need to understand what we’re talking about.
We all know that diet and exercise can lead to a very healthy life, but why?
Here are just a few benefits of regular exercise, in any capacity:
Increased Energy
Okay, yes. Sometimes we leave the gym feeling exhausted. There is no denying it.
However, we still benefit from a lot of energy-boosting hormones that develop the more we exercise.
People who work out tend to get better, more effective sleep. This leads to significantly improved levels of energy throughout the day. No more feeling tired at work!
Check out the best times to exercise for better sleep.
Improved Mood and Brain Health
Exercise is known for the benefits to your body. It can go a long way for your overall health, too.
Regular exercise releases hormones and neurotransmitters. These include:
- Serotonin – Known as the “Happy Hormone”. It regulates mood, social behavior, sleep, memory, and digestion.
- Dopamine – Known for pleasurable effects, as well as improved memory and emotions.
- Norepinephrine – Promotes memory and focuses attention.
These neurotransmitters are naturally formed by your body. Keeping a healthy balance of them is believed to have a critical role in preventing conditions. These conditions include depression, anxiety, and even dementia.
If you haven’t heard enough reasons to start hitting the gym, we’re not even done!
Gaining Self-Confidence
This is an issue more and more people are struggling with. Whether we like it or not, we all want to look good.
Nothing helps build confidence like seeing results in the mirror. The best part: the results can keep coming!
Achieve the body you’ve always wanted, and learn to be happy with how you look!
Increased Strength and Endurance
This is the one we hear about the most.
Have you ever been out of breath after walking up a couple flights of stairs? Maybe you’ve had an embarrassing moment trying to lift up something heavy. We’ve all been there.
This is avoidable. Regular exercise can get us in shape, and build our strength!
Clearly, there are a lot of benefits to exercise. Enough to fill up a book. So let’s talk about the most popular types of exercise.
Weightlifting
Strength training has been a popular and effective tool for humans since the start of their existence. But everything evolves.
There are so many different forms of strength training, it’s hard to keep track. So let’s only talk about lifting weights, which has a few subcategories of its own.
Let’s discuss the most popular.
Machines
Weight machines are a new development and are very popular. You’ll see them in almost every weight room.
There are a lot of benefits to machines, including:
- Ease of use – Machines do not require training for form. There are usually images that will show you the proper movement. You also only need to move a pin to change the weight.
- Availability – Almost every gym now has incorporated machines into their equipment.
- Muscle growth – Varying your machine use is typically used for muscle growth, more than strength.
Let’s flip to the other side of the coin. Here are some of the downsides of machines:
- Isolation movements – Machines tend to focus on one muscle or one muscle group. Compound movements are more effective for gaining strength.
- Limited function – These are unnatural movements and do not translate well into functional strength.
- Can increase the risk of injury – With the unnatural movements involved, and the added weight, it can lead to injury.
Here is a helpful guide to weight machines if you want to learn more.
Free Weights
Using dumbbells and barbells is great for functional strength and muscular endurance.
Free weight exercises have a lot of benefits:
- Control and stability – Gain more balance and coordination by mastering the movements.
- Strength – You will see strength gains in free weight training a lot more than with machines.
- Function – Gain functional strength to help you with your daily activities.
The risks of free weight exercises include:
- Learning the form – This can take time, but it’s absolutely necessary.
- The potential for injury – This is especially true if we don’t learn the form!
These exercises can include a very wide variety. Here are some examples of free weight exercises.
Powerlifting
This is the best for pure strength. Powerlifting consists of only three functional movements:
- Squat – Mimics the motion of sitting down and standing up. Improves leg and core strength.
- Bench Press – Uses a pushing motion. Improves chest, tricep and shoulder strength.
- Deadlift – Practices the act of lifting something off of the ground. Works on core, back and leg strength.
The benefits of powerlifting are simple: building strength.
The downsides are just as clear:
- Training – There is lots of practice involved in learning the proper form to limit the risk of injury.
- Limited movements – You also commit yourself to train three specific movements. That’s not to say you can’t incorporate other training with it. Most powerlifters do.
So we’ve learned a bit about the different forms of weightlifting. You can learn more about weightlifting here. We will get into the benefits in a bit. For now, let’s talk about cardio.
Cardio
Let’s dive into a few popular forms of cardio.
Machines
Every gym has some treadmills. This can be an easy way to get started.
We all know about other machines like:
- Elliptical machines – Not a very functional movement, but great for burning some calories!
- Stair climbers – These are excellent for cardio, but they wear you out quickly.
- Stationary bikes – Very popular and easy to use.
These are great. The most obvious downside is that it can get boring. Staying in one place the whole time can make you lose your motivation.
An added bonus is that a lot of these machines will give you feedback. Many will even estimate the number of calories you burn while using them.
There are a lot of different cardio machines out there. Here is a guide to the best and worst cardio machines if you want to learn more.
Running
This is something you can do anywhere.
Whether you’re jogging or sprinting, running can be very beneficial.
Find out which type of running is better for you.
Circuit Training
This could be anything. It often involves strength training, but typically with body-weight movements.
Circuit training can apply to pure weight training, as well.
For cardio, it can apply to combinations of running, jumping rope, or anything you can think of.
Check out some ideas on how to develop a circuit training routine.
Weightlifting and Cardio: Which is Better?
We’ve gone over a lot about how weightlifting and cardio differ. So which one is better? Let’s quickly summarize and talk about their benefits and risks.
Benefits of Weightlifting
Let’s discuss the overall benefits of weightlifting that all types share:
- Increased metabolism – This is a big key to weight loss. Your starving muscles become a fat-burning machine. Calories burned lifting weights are not as much as with cardio. That’s during the workout. The “afterburn” more than makes up for it.
- Improved strength – This can help you in your everyday life, in more ways than you would expect.
- Long-term benefits – It is easier to get out of shape than to lose strength. On top of that, the metabolic benefits tend to last longer with weight training.
Let’s also debunk the myth that lifting weights will make women too bulky. It’s not a risk unless you are training for it.
An added bonus with weightlifting is you have more freedom. There is a large variety of movements. On top of that, you can change up your weight and rep scheme with ease.
Also, weightlifting can be fun! A lot of people get bored with cardio and other exercises. Weight training can be new and exciting almost every time you start a session.
There are a lot more benefits that we haven’t discussed. Talk to a personal trainer or click here to learn more.
Risks of Weightlifting
Let’s face it, you can have all of the practice in the world. It can be any type of weightlifting. There is a higher potential for injury.
Luckily, there are skilled personal trainers out there to help you avoid this.
On top of that, you are more likely to feel sore after a strength training workout. While beneficial, this can be a pain. Literally.
Weightlifting can be tough for beginners. The more you train, the more you gain. The risks will take care of themselves with proper training and consistency.
Benefits of Cardio
There are a lot. Cardio is largely associated with the health benefits that we discussed at the beginning. Let’s go over just a few:
- Fewer restrictions – Cardio can be done anywhere, at any time. No need for equipment.
- Heart health – It’s in the name.
- Burning calories – This is cardio’s claim to fame.
- Brain health – Cardio is a big help for releasing the hormones and neurotransmitters we discussed. There is really nothing better for it.
It’s easy to see why cardio can be appealing. You can let your mind wander and perform your tasks without thinking about it too much.
You also have the benefit of a pleasurable feeling the next day. There is less risk of feeling sore.
Obviously, these rewards don’t come without risks.
Risks of Cardio
One possible side effect of cardio is the loss of muscle. This is especially true for distance runners and joggers.
Another issue is exhaustion. Doing extensive amounts of cardio can lead to a hard desire to go to bed.
Last, but not least: fat retention. That’s right. Over-training with cardio can make your body adapt to stress. This can make your body lose muscle, and lower your metabolic rate. Research about the pros and cons of cardio to learn more.
No good thing comes without downsides. There are ways to avoid these. The longer you keep up with your training, the easier it gets.
Check out the 6 crucial facts of cardio to learn more.
The Winner
The edge has to go to weight lifting. The benefits of the “afterburn” are too hard to pass up. That increase in metabolism is extremely helpful in losing weight.
This is not to say that a combination of the two is a bad idea. There is nothing wrong with running and lifting weights. Cardio and weightlifting can go hand in hand.
Think about it. The stress reduction and other health benefits of cardio? The strength and metabolism boost from weightlifting? They make a great pair.
None of this can be accomplished without getting started. If you’re already doing cardio, and want to change it up, read up on how to start weightlifting now!
What’s Right For You?
Honestly, there is no right answer here.
The best advice we can give is to utilize the best of both worlds. Weightlifting and cardio. Or at least to try them both out and see what is best for you. Sticking to the plan is the most important part.
Either way, we’ve learned the benefits of exercising. There’s no need to wait. Now is the best time to start losing weight!
Click here to check out our 21 Day Body Transformation Challenge and get started today!
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The Office Workout: 8 Fun Office Fitness Tips To Get You Moving At Work
The Office Workout: 8 Fun Office Fitness Tips To Get You Moving
If you have a sedentary job, it’s hard to shed the weight no matter how hard you work out at home. Here are some fun office fitness tips to try at work.
One out of every three of adults is overweight. 30% of children are also overweight.
But it’s not just about obesity rates. Being overweight can lead to other physical health problems like diabetes, heart problems, and even some cancer. And those are just a few of the health issues those extra pounds have on our bodies.
Many people find it hard to find time to fit in exercise. And they often spend eight hours at work being sedentary. That’s why it’s time to incorporate office fitness into your place of business.
Adopting the office workout will help you save costs, help your employees, and boost overall morale. To learn more, keep reading. We’re sharing with you eight ideas for the office workout your employees will love.
Why Office Fitness is So Important
While it may seem counter-productive to incorporating exercises to do while sitting at a desk, the opposite is true. You’ll find you can increase productivity and save a lot of money just by encouraging your employees to exercise while at work.
Let’s take a look at some of the reasons why.
Obesity is Expensive
Office fitness is becoming more popular as businesses struggle under the expensive ramifications of obesity. An obese male employee can cost you anywhere from $322 to $6,087 in a loss of productivity.
For females, the estimates range from $797 to $6,694. These ranges aren’t for the entire duration of that employee working for you. These estimates are based on how much money you’ll lose per person per year thanks to health issues associated with obesity.
Mental Health Issues and Obesity
If that weren’t enough, being overweight also has mental health issues associated with it. Depression, low self-esteem, and eating disorders are not uncommon struggles associated with obesity.
This leads to a lowering of your office morale when employees are struggles with mental health issues. And, more losses in productivity.
Office Workout Suggestions
Not everyone is physically capable of doing the same workout. Since people are at different levels in their skills, agility, and health, it’s best to incorporate several different exercises at work so everyone can pick their favorite.
Here are eight suggestions with varying degrees of difficulty.
1. A Walking Meeting
Despite our technological advances, sometimes it’s best to have a face-to-face meeting with someone. But that doesn’t mean you need to be sitting down to do it.
Instead, ask if you can do a walk and talk. Not only will you get exercise, you’ll also find that walking helps stimulate your thinking. It’s a good chance you’ll be more productive while walking than you would during a sit-down meeting.
Also, it’s harder for you to be distracted when you’re taking a walk with someone. There’s less of a chance you’ll scroll through Facebook or check your e-mail while you’re walking.
Instead, you’ll be focused on the person you’re walking with. You might even find you look forward to these meetings since your senses will most likely be heightened just by walking around outside.
2. Work Out With Your Colleagues
It’s easy to quit and become lazy when there’s no one holding you accountable. But when you’re in a group, everyone tends to look out for one another.
Groups also help motivate one another. And in one study, it showed that 95% of people who began a weight-loss program with friends stuck with the program to completion.
You’ll also get a better rate at a local gym if you get a group to sign up. You can also hire a yoga instructor (or another type of instructor) to come to your work and give everyone a good workout.
Look if there are any exercise clubs at your office. If there aren’t any, consider starting your own.
It doesn’t need to be fancy or complicated. You can start a walking club that walks three times a week after work.
Or, you can get some co-workers to join an intramural club with you. There are intramural clubs for almost every ability.
Basketball, baseball, and even kickball clubs are all over the place. You can easily find one by doing a quick Google check. Type in “adult (your sport here) leagues in (your city).
You don’t need to work out every day, but even meeting a group once a week to exercise will improve your overall health. Also, it’s a good way to get to know your co-workers on a more personal level.
3. Swap Your Chair With a Stability Ball
Good posture is important to the health of your body. Having a strong core means that you are less prone to injuries and you get a better overall workout.
But it’s not like you can do a sit-up while in your office. At least, not without getting some funny looks.
However, you can invest in a stability ball to get in your abdominal exercises at work. By swapping your chair for a stability ball, you now can sit and work while getting a great workout.
The stability ball forces your body to keep finding its balance. As a result, it slowly strengthens your core muscles.
Better posture can also lead to fewer employees calling out sick due to back problems. This is great since lower back problems cost employers $34,600 per 100 employees annually.
You may find you also are more able to focus when using a stability ball.
4. Use a Height-Adjustable Desk
Many people are beginning to use what’s known as an exercise desk to help them burn more calories. It’s also known as a height-adjustable or standing desk.
The premise is that standing burns more calories and is healthier for you than sitting for eight hours a day, five days a week is. Which, is mostly true.
Especially if you experience back pain. Standing can help reduce that pain as you’re less likely to slump while standing than you would if you’re sitting in regular office chair.
However, before going from sitting eight hours per day to standing for eight hours, your body needs time to adjust. Start slowly and build your way up.
Ensure you are wearing comfortable shoes made for standing long periods of time. Standing in six-inch Jimmy Choos isn’t going to do your feet or back any favors. You also may wish to sit and stand at specific intervals for best results.
But since studies show that you burn more calories while reducing your risk of certain cancers, stroke, heart disease, it’s worth trying this one out.
5. Take a Break Every Hour With Chair Exercises
All work and no play isn’t good for anyone. Even when you’re at work, taking breaks is highly beneficial.
A five-minute break will help you elevate both your physical and your mental health. You’ll also find you’re more able to make better decisions when you take a few breaks throughout the day.
A break will restore your productivity, motivation, and creativity levels. You’ll also find you can focus better when you give your body and mind a break every once in a while.
Lastly, taking a break can actually help you learn. Use your best judgment as to when and how often to take a break. But at least once or twice a day, use your break to get in some exercise.
There are plenty of different ways to get exercise without leaving your office. Try an under desk workout.
Swivel your chair to work on your abdominals. There are even exercises to do while sitting. You can easily stretch your neck, roll your ankles, and even tone your butt without ever leaving your chair.
6. Get Creative
You don’t need a personal trainer just to get a workout. Just moving your body will do the trick.
Here are a few exercises you can easily do at work. They’re fun, simple, and a good way to get your body moving.
Cardio
For extra cardio try dancing in your seat every once in a while. This is especially great to do if you just had something great happen at work and are looking to celebrate. Wiggling in your chair along to music, even if it’s in your head, burns calories and gets you moving.
Calves
While you’re waiting for the copier or printer to finish, kill time by working on your calves. Simply stand with your feet shoulder-length apart in one place and go from standing flat on your feet to being on your tip toes.
Continue repeating these movements until your calves start burning. Or, just do 12-15 reps.
Stapler Curl for Biceps
Your stapler has the ability to act as a hand weight. And you can do this one while sitting or standing.
Grab your favorite stapler in one hand with your palm facing up. Beginning at your thighs, bend your elbow and curl your arm towards your chest.
Pause for a few seconds and then lower the stapler back to your thighs. You can do this for 12-15 reps or until your biceps begin to burn. Don’t forget to switch and do an equal amount of reps on both arms.
And if someone stole your stapler or it doesn’t weigh enough for you to get a decent workout, try using a filled water bottle or anything else you can find in your office that fits in your hand but is weighted. You can also bring in canned food for this.
Workout Your Shoulders
Building up tension in your shoulders is a common workplace occurrence. Between gaping at your computer all day long and sitting in your chair, it’s bound to happen every once in a while.
Now you have something you can do to ease that tension. Roll back your shoulders until the blades are as close together as possible.
Pretend you’re holding a pencil between your scapulas. You can always use a real pencil to do this. Hold your position (with or without the pencil) for 5-10 seconds and then release.
Do this 12-15 times for best results.
Pull in Your Core
It doesn’t matter where you are or whether you’re sitting, standing or lying down, you can always work on your core. The best part is, no one ever has to know.
Start by taking a deep breath then tighten the stomach muscles by bringing them in towards your spine while you exhale. Squeeze your abs for 5-10 seconds and then release.
Repeat these steps 12-15 times each session.
7. Take the Long Way Home
There are lots of ways you can sneak in extra exercise without heading to the gym. You just need to adjust your travel routine a little bit.
Instead of taking the elevator, opt to use the stairs. While you may not want to walk up 14 flights of stairs, you’ll still get plenty of benefits by walking down them.
If there’s a long way to get somewhere, take it for the extra steps you’ll have to walk. Avoid using the phone if you can walk over to see a co-worker in person.
If you take public transportation to get to work, get off a few stops early and walk the rest of the way. Do the same on your way home. Just make sure you wear comfortable walking shoes.
You can also choose to reduce your carbon footprint by walking the entire way or biking to work. Not only will you help the planet, and get exercise, you’ll find that you rarely get home grumpy anymore.
That’s because your physical commute will have physical and mental benefits to help you work through your day’s problems so you can leave them behind you as you walk in to greet your family.
8. Replace Pacing With Sitting While on the Phone
When you do have to have a phone conversation with someone, don’t just sit there and talk. Instead, use it as another opportunity to get some exercise.
Stand up and pace around your desk or office. Every extra step you take counts. It also adds up over time.
And your back and neck muscles will thank you for the opportunity to stand up and stretch. You don’t need to incorporate formal exercise into your routine, you just need to move more.
Even unconsciously fidgeting helps burn some calories. And again, moving around helps you stay alert, awake, and focused. You may find you no longer need an afternoon coffee to get you past the afternoon slump because you’ve replaced it with a few extra exercises.
Transform Your Body and Mind
Life is extremely difficult when you don’t have your health. And there are so many things you can do to get and stay healthy.
Adopting an office fitness program is one step in the right direction. Another step is taking our 21 day challenge.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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This Is the Best Time of Day to Exercise For Better Sleep
This Is the Best Time of Day to Exercise For Better Sleep
The link between better sleep and exercise is well known. We’ll tell you the best time of day to exercise so you can rest easy and wake up refreshed.
As well as whole host of benefits, from weight control to fighting depression, exercise is also important for getting a good night’s sleep.
In fact, just 30 minutes of exercise three times a week was enough to improve sleep quality for sedentary women suffering from insomnia.
So, the jury’s in – working up a sweat during the day is key to sleeping soundly at night. But, is the effect is the same regardless of when you exercise? After all, it’s not unreasonable to assume that a late night exercise session might leave you too wired to fall asleep.
While it is true that the timing of your workout can have an influence on sleep, there are lots of different factors to consider. Read on to find out the best time of day to exercise for better sleep.
The Connection Between Exercise and Sleep Quality
It’s safe to say there’s little debate over the fact that exercising helps you sleep better.
In a recent poll, the National Sleep Foundation found that up to 67 percent of exercisers report getting a good night’s sleep. Only 39 percent of non-exercisers were able to report that they experienced the same high sleep quality.
And, the more intense the workout out, the bigger the difference. Seventy-two percent of vigorous exercisers said that they rarely or never experienced symptoms of insomnia. In contrast, 50 percent of non-exercisers said that they often wake up early, while 24 percent experience insomnia nearly every night.
Further research studied over 3,000 adults who tried to complete the recommended 150 minutes of physical activity each week. These participants showed a 65 percent improvement in sleep quality. They also reported feeling less sleepy during the day.
And, this effect runs both ways too. Getting enough sleep means that you feel well-rested the following day and have enough energy to exercise. On the other hand, feeling tired after a bad night’s sleep is more likely to make you skip your workout.
But, what’s the best time of the day to get active for optimum sleep quality? Here, we compare how exercising in the morning, afternoon and at night affect how well you sleep.
Working Out in the Morning
Many people favor exercising in the early hours because it ensures that you’ve got your workout in before the demands of the day take hold. And, making the effort to wake up early and work out means you’re sure to reap the benefits of better-quality sleep.
In fact, working out in the morning has the added bonus of even deeper sleep at night. One study compared participants who worked out at 7 AM, 1 PM, and 7 PM for three days per week. Those who worked out at 7 am experienced longer, deeper sleep than the other exercise groups.
The same study also found that morning exercise has a greater effect on reducing blood pressure. During sleep, your blood pressure dips by around 10 to 20 percent.
The 7 AM exercisers experienced a 25 percent drop at night and a 10 percent reduction in blood pressure throughout the whole day. This drop in blood pressure is associated with deeper sleep as it one way that the body restores itself during the night.
And, if you exercise outside in the morning, you’ll also benefit from a dose of sunshine. Not only does this boost your vitamin D levels, but it also helps regulate your circadian rhythm for a more consistent sleep/wake cycle.
Working Out in the Afternoon
If hitting the gym at the crack of dawn isn’t for you, don’t worry. Working out in the afternoon also has benefits, for both your performance and your sleep quality.
By the afternoon, your body has had more of a chance to warm-up. In fact, it’s one or two degrees warmer than when you first get out of bed.
As a result, your muscles can work more efficiently and there’s less chance of you injuring yourself. You’ll body will be supple and more flexible. Dance steps will come easier and you’ll be more adept at complex full-body movements like swinging a tennis racket.
In addition, afternoon workouts can also help you fall asleep more quickly and wake up less often during the night. This is because exercise raises your body temperature for around four or five hours. Following this period, your core temperature decreases, sending a signal to your body to start preparing for sleep mode.
Exercising in the afternoon is also a great way to release stress and tension after a hard day at work. Focusing on the physical later in the day allows your body to take over from your brain. This then reduces the possibility of being kept awake at night by an anxious or busy mind working overtime.
Working Out at Night
Maybe exercising in the morning isn’t for you. And perhaps an afternoon workout is impossible with your schedule. Whatever your reasons, many people find a late night sweat session the most convenient for them.
But, does late night exercise have the same positive effect on sleep quality? Or, is it possible that working out before bed actually negatively effects your sleep?
There’s no single answer to these questions. It can depend on the workout you do, but when to exercise depends more on your individual reaction.
For example, doing yoga and Pilates at night is said to be beneficial for those kept awake by stress. This is because of the stretching movements and focuses on breathing help you to relax and unwind before bed.
Also, strength training at any time of the day has been found to improve sleep quality. That said, the time of day that you lift weights does make a difference to how your sleep improves.
Those who get their pumps and curls out of the way in the morning tend to drift off to sleep quicker than night exercisers. But, those who pump iron at night wake up less often and sleep better overall.
But, what about cardio before bed? It’s logical to think that a high-energy workout that has your heart pumping and increases your body temperature is not the way to ease yourself into a pre-sleep state. And it’s true – for some people exercise before sleep can cause insomnia.
But, that doesn’t mean that night-time cardio should be off-limits. The National Sleep Foundation found that exercisers report improved sleep regardless of when they worked out. In fact, in one study, male cyclists rode stationary bikes for three hours up until 30 minutes before bedtime and had no trouble sleeping.
Make Your Workout Schedule Work for You
To reap the many benefits of exercise, improved sleep included, your workout schedule must have all of ‘the three Cs’ – commitment, convenience, and consistency.
Commitment means making a plan and sticking to it. But, just as your plan is individual to you, so is your idea of convenience, as is how you can ensure consistency. If rolling out of bed and into the gym is the only way you can stay consistent, great. But, if it’s convenient for you to work out at 9 pm and you sleep well afterwards, don’t feel you have to change your routine.
Likewise, if you find that your workout schedule isn’t working for you, don’t be afraid to change it. Many people swear by working out first thing as there’s less going on to side-track your best efforts to get a workout in. But, if you feel sluggish and tend to struggle through your morning workouts, don’t feel obliged to continue exercising early.
You might find that you feel more energetic in the afternoon or evening. Not only is your body temperature higher during this period, but your endurance also peaks around this time of day. And, getting outside for a mini workout at lunchtime is also a great way to boost your afternoon productivity.
Feel free to experiment with exercising at different times of the day and use an activity tracker to analyze your sleeping patterns. This way, you’ll know for sure which time of day is best for you to exercise.
And, if it’s more convenient to work out later, but you experience reduced sleep, try playing around with your schedule. Move your workouts around by half an hour or so and see what time works best for you. After some trial and error, you’re sure to find when to exercise for the best sleep quality.
The Best Time of Day to Exercise for Better Sleep
Some people are firmly in the early-exercise camp. Others say that a moonlit jog is the only time to get in their daily activity.
Whichever side you’re on, you’ll be pleased to learn that the best time of day to exercise is whenever it’s most convenient for you. And, whatever time of the day – or night – you prefer to exercise, you’ll still sleep soundly come bedtime.
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