Some people like to stick to a rigid schedule and work out at the same time every day or at the same time every week. Penciling workout sessions into our busy calendars can help many of us stay more consistent and get closer to achieving our fitness goals.
I tend to do a mix of scheduled workouts and spontaneous sessions, like a jog around my neighborhood and a little strength training at home. While I don’t currently have a gym membership, I do use my at-home gym machine, dumbbells, and a yoga mat, along with going jogging and doing bodyweight exercises like lunges and squats.
I often hear the old adage “consistency is key”; what about when it comes to the timing of your workouts? Does sticking with the same schedule provide more benefits? What about getting your muscles moving earlier in the day? Are morning workouts or evening sessions best? Recently, researchers examined the impact of workout timing on heart health.
The study
In a new study published in the journal Medicine & Science in Sports and Exercise, 800 older adults wore wrist monitors to track their daily movement and activity. The researchers also assessed participants’ walking efficiency and evaluated their lung and heart health through exercise testing.
The results
The results revealed the following:
- Those who exercised at consistent times had improved lung and heart health, as well as better overall fitness.
- Those who were most active in general and those who were more active in the earlier hours of the day showed improved walking efficiency and cardio-respiratory fitness, especially when their workouts and activities were regular and uniform.
The power of the circadian rhythm
The researchers stated that this consistent exercise works harmoniously with their circadian rhythms. We all have patterns and rhythms, like our circadian rhythm, which is your body’s natural sleep-wake cycle influencing various processes and functions, including the release of hormones. Circadian rhythms influence our appetite, body temperature, mental health, and other bodily functions.
It’s also interesting to consider how our bodies can become accustomed to our current surroundings and habits, and adapt accordingly. Perhaps our bodies like a regular workout schedule, and we become accustomed to working out at the same time every day or every morning.
A morning workout, anyone?
Of course, any exercise is better than no exercise, and sometimes our busy schedules get in the way. However, this study shows that working out earlier in the day is correlated with better outcomes in walking efficiency and cardio-respiratory fitness. This is good news for the early birds and those who enjoy exercising in the morning.
