“IS A NIGHTTIME WORKOUT RIGHT FOR YOU? DO YOU WANT TO MAXIMIZE AN ALREADY BELOVED EVENING ROUTINE? KEEP READING AND FIND OUT NOW!”
-Rachel Stewart
Are you trying to lose weight, gain muscle, or improve your overall fitness and been unsure whether or you should workout in the morning or the evening? The purpose of this article is share with you some of the pros and cons of working out at night, provide you with additional insights on how to maximize a nighttime workout, and or assist you with the decision making process of choosing if an evening sweat is right for you. So, if learning about switching to, or maximizing your current, nighttime workout routine sounds good to you, then keep reading and let’s go!
The classic morning sweat session seems to be the default choice for many people, and often for similar reasons. Working out in the morning is usually a time when people can guarantee they will have the time, energy, and lack of distraction to ensure the workout is fit in to a busy and exhaustive day. However, if a nighttime workout is more appealing to you and you are unsure how to make the switch successfully, then keep reading to learn some of the benefits of working out at night and some pro tips on how to make the switch! The following are just some of the benefits you may experience with a nighttime sweat.
AVOIDING SUNBURN OR HEAT EXHAUSTION
When those Summer months are in swing, or if you live in a warm climate like I do, then avoiding sunburn and heat exhaustion can be extremely important for your health and safety. Additionally, certain health conditions, such as Multiple Sclerosis, can be significantly impacted by heat and rises in body temperature, and therefore working out in cooler conditions might just be the perfect solution!
ENHANCED OXYGEN UPTAKE
Our bodies anaerobic capacity is at its peak during the evening, which can result in enhanced oxygen uptake. So what does this mean for you in simple terms? Well, it means your body can have a potentially increased ability to produce energy in the evening versus in the morning. When we have more energy during our workouts, it can lead to more passionate or effective workouts!
INCREASED FAT BURN
High levels of stress hormones within the body is a detriment to weight loss. During exercise, cortisol becomes a fat burning hormone, which helps break down carbohydrates more efficiently. After an adrenaline filled day at the office, choosing to transmute that cortisol into your own secret fat burning weapon, and kickstarting the healing and weight loss benefits of your body’s sleep time fasted state, may be just the switch up your weight loss journey is looking for!
PORTION CONTROL AID
Do you ever find yourself overindulging at the dinner table after a long and tiring day? Or do you suffer from late night snacking? Well, a nighttime workout may help you regulate your evening and late-night food consumption. Most people find it uncomfortable to eat in excess, or to soon, prior to a workout. When scheduling your workouts for the nighttime it can allow for more mindful portion control, and potentially lead to healthier choices being made. Opting for a small meal an hour or two prior to your workout that consists of some lean protein and quality carbs, and then following your workout up with a protein shake or another small meal is a great way to organically create portion control and prevent blood sugar roller coasters. Rapid fluctuations in our blood glucose levels create an increased risk for binge eating. Managing the amount and quality of your food intake, is one of the best ways to see immediate and real results along a health and wellness journey!
NATURAL SLEEP AID
Do you ever find yourself laying in bed, counting sheep, and waiting for a racing mind or a restless leg to ease up so that you can catch that well deserved beauty sleep? Well, when done properly, switching to a nighttime workout can help lower cortisol levels, increase feel good hormones, support the body’s natural rest and digestive process, and assist in the transmutation of excess energy within the body. All of these wonderful benefits can work as a natural sleep aid, helping you to potentially get to sleep faster and wake up feeling more refreshed!
By now you can see there are some really wonderful benefits to a properly conducted nighttime workout; however before you choose to hit the track after work, you may want to consider these potential downsides.
INCREASED SELF SABATOGE
Something my clients often need help with, is how to stop self-sabotaging and how to better set themselves up for success when working towards a goal. Many people who are struggling with success in any given area, often do not realize how and when they are self-sabotaging that success. Switching to a nighttime workout can most certainly be achieved; however, if not properly planned for then the failure rate of the new nighttime workout routine can go up drastically. One reason many people choose to workout in the morning is because they know they can knock out the workout, check it off the to-do list for the day, and go about their business knowing they met their fitness requirements or goals. So by waiting until the end of the day when unforeseen factors may arise, and or fatigue sets in, can be a real roadblock for some, and should definitely be taken into consideration when determining if a nighttime workout is right for you! However, if you want to get your fitness on at night, have no fear, and let me assure you that with proper planning and habit change you can and will be successful in making the switch to a nighttime routine.
ADVERSE STRESS EFFECT
While we mentioned the potential benefit to a nighttime workout on the body’s cortisol levels, it is important to note that not all workouts are created equal. By overtraining and under-recovering, individuals can actually increase cortisol levels within the body, and create the exact opposite impact noted above. That’s why working with someone like myself, who is a certified health coach & personal fitness trainer, is important to knowing when and how to work out in manner that supports your weight loss or fitness goals rather than derailing them.
INCREASE RISK OF LATE NIGHT BINGE EATING
Have you ever worked out at night and then found yourself two hours later raiding the kitchen cupboards like a Viking warrior on a rampage? If you answered yes then this may be due to factors such as inadequate caloric intake, fluctuations in blood glucose levels, and or overtraining conditions. Beginning a new workout regiment, regardless of time of day, often increases our metabolism and also increases our hunger levels. When we gain more lean muscle, this increases our basic metabolic rate and therefore our muscles are burning more calories than does our fat even after our workout is complete. So, when working out at night it is important to be strategic about how one consumes food, pre and post workout, in order to prevent the nighttime workout potential side effect of late-night binging. With proper planning and execution, you can avoid this issue and have you eating your food instead of it eating your progress!
SLEEP DISRUPTION
That’s right, just as working out can improve your sleep, it can also disrupt it. A big potential issue with a nighttime workout would be the consumption of performance enhancers such as pre-workout blends. Pre workout powders are available in stores or online from suppliers such as fitness supplement providers. Quality pre workout powders can be a great way to enhance your performance, boost endurance and stamina during a workout, as well as aid post workout recovery. These energy packed powders can be a nightmare though if taken in too high of quantity, or too close to bedtime. Additionally, when a person is overtraining and under recovering, they can increase cortisol levels which will disrupt sleep in addition to the weight loss setbacks already mentioned above. So when looking to switch to a nighttime fitness routine, it is critical to also be strategic about supplement intake and fitness regiment to ensure that it is working for you rather than against you!
So now we have looked at some of the benefits and potential negative impacts of working out in the evening. Now it is time to determine if a nighttime workout is right for you, and or how to better optimize your already in place evening routine! When analyzing these concepts there are a few key questions one can ask oneself. They are as follows:
- What is your health like? Do you have any medical reasons that may play an important role in your decision regarding a nighttime workout?
- What is your schedule like?
- What is your personal preference?
- When is your energy and motivation levels at their best?
- What are your typical setbacks?
After you have reviewed the above pros and cons to a nighttime routine, answered the above list of questions, and then discussed these factors with your doctor or medical practitioner, then you are ready to make a decision and a plan. Be sure to be honest when evaluating what is right and realistic for you. It can be helpful to work with a professional coach or trainer to assist you with making an enjoyable and sustainable plan combined with the right accountability system so you can stick with it! Additionally, when you work with a certified health coach and fitness trainer, you are able to better identify and anticipate potential setbacks, so you can build a lifestyle that sets you up for success and feels good in the process. Finally, be sure to always remember to be flexible and willing to adapt. Be kind to yourself, and be reminded that it is always about your personal excellence rather than your level of perfection.
DREAM BIG. MAKE CHANGE.
If you, a loved one, or someone you are working with, is looking to make changes to overall health and fitness and desire professional assistance, please do not hesitate to reach out today and find out how you can create massive and lasting change with the use of a certified fitness trainer and health coach! Rachel Stewart is a Women’s Health & Lifestyle Specialist. Rachel is a certified fitness trainer, exercise therapy specialist, health/life coach, colon hydro therapist as well as holds degrees in business management and public administration. CLICK THE FOLOWING LINK to set up a free strategy success session with Rachel today! https://spend-smart-live-happy.myshopify.com/products/free-consultation