So when’s the best time to work out: Before or after dark?
While research doesn’t have an answer, experts do–and it all has to do with the power of your circadian rhythm.
“Light is a very, very powerful signal to the brain,” says Phyllis Zee, M.D., an associate director of the Center for Sleep & Circadian Biology at Northwestern University. “But also know that when you’re most alert, your muscle strength is at its highest, which can aid in peak performance.”
In addition, bright, blue-based light can help make us more energetic, motivated, and alert, says Zee, which makes daytime workouts ideal for most people. For instance, runners are more likely to perform better working out in the middle of the day, as opposed to the early morning or evening, when daylight is dim. These effects typically intensify the most around noon.
Not all workouts will benefit from bright lights, however–such as yoga or Pilates, where having a lot of stamina is not required.
“Dimmer light in the longer, red/orange range won’t provide the same alertness level,” says Zee. “In the afternoon through dusk, you begin to see more light in the orange/reddish range.”
Because of the sun’s redder hues, chances are you’ll feel more relaxed–and that’s perfect if y you’re not planning a strenuous workout. However, if you’re planning to do something vigorous, you’re best off waiting until the day’s peak hours to start working out.
There’s also another advantage to daylight workouts as well: a faster metabolism.
“Blue light alters metabolism,” says Zee. “You want more short, blue/green light in the morning, then in evening, you want mimic that longer reddish light. But beyond a physical effect, light also has a mood effect, which could energize or calm.”
If you’re naturally accustomed to a fitness schedule already, however, experts advise against changing it just to reap the reward of a higher metabolism. While there are some advantages to daytime exercise, what’s more important is being consistent with a schedule–and if you can only stay consistent by working out at 4 a.m., it’s best to stick to it.
“Like most facets of fitness, a lot comes down to personal preference–some people exercise best at 5 a.m. in pitch darkness,” says Walter R. Thompson, Ph.D., FACSM, a Georgia State University Regents’ Professor and Associate Dean for Graduate Studies and Research at Georgia State University.
What You Should Do
Need to amp out your workout? Forget the early morning or evening hours, when the sun’s rays aren’t as intense–instead, try exercising during the middle of the day, which should naturally boost your energy levels, motivation, and yes, even your metabolism. If you already have a steady workout schedule, however, it’s best to stick to it.
Readers: When do you like to exercise?
Sources:
Can Light Improve Your Workout? – Yahoo.com
Timing and Intensity of Light Correlate with Body Weight (Study) – PLOS.org
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