#73 When to Exercise

The Focus Cast

When To Exercise

We mention how important exercise is in 90% of our episodes, but you know wheat we’ve never considered. When to do it. Do certain times yield different or possible better results when exercising? The whole purpose of this podcast is to talk about staying focused so we can get shit done. Just like keeping a business efficient it helps to be efficient in all aspects of life.
00:42 Music Intro
01:18 Does it matter when you exercise
05:35 Morning workout pros
11:20 Evening workout pros
19:25 Anything is better than nothing
Real quick lets hit a few benefits of exercise. MayoClinic

• Controls weight
• Combats health conditions and diseases
• Improves mood
• Boosts energy
• Promotes better sleep
• Puts the spark back into your sex life

Does working out at different times lead to different results? Here’s the results of a 12 week study from researchers at Skidmore College (Study)

• Women who worked out in the morning lost more fat, while those who trained in the evening gained more upper-body strength and power. As for men, the performance improvements were similar no matter when they exercised. But those who did so in the evening had a significant drop in blood pressure, among other benefits.

Working out in the morning Pros

• Forbes Health: In a study of 51 healthy adolescents, those who ran 30 minutes in the morning three days a week reported improved sleep quality, mood and concentration during the day, as well as decreased daytime sleepiness, compared to the control group (who did not engage in any running).
• Research also suggests morning workouts can curb appetite throughout the day. A small study from Brigham Young University compared food intake and brain responses to food images in a group of 35 women. Those who completed 45 minutes of moderate-intensity exercise in the morning had a lower response to food images and didn’t consume extra calories during the day to make up for the calories burned during exercise

Working out in the evening Pro

• When it comes to exercising in the evenings, the most significant benefit is that most people have more time. This can lead to better focus, longer workouts and better exercise adherence if you’re working out with friends or participating in an exercise class. Evening exercise can also be a great way to de-stress, boost endorphins and leave your workday behind you.

Does working out to late affect sleep? (Harvard Health)

• The researchers examined 23 studies that evaluated sleep onset and quality in healthy adults who performed a single session of evening exercise compared with similar adults who did not. They found that not only did evening exercise not affect sleep, it seemed to help people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise — such as interval training — less than one hour before bedtime took longer to fall asleep and had poorer sleep quality.