Workout regimens aren’t just for ‘morning people’

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By Marjie Gilliam, Contributing Writer 6:51 PM Monday, January 25, 2010

Q I’ve heard that for greatest benefit you should work out in the morning, but with my schedule this is impossible for me to do. Any suggestions?

A For most people, the “best” time of day to exercise is when its most convenient and when they feel the most energized. For self-described “morning” people, starting the day with exercise works well because this is when they feel the most alert, focused and energized. Afternoon and/or evening exercise works for those who hit their stride later in the day.

Benefits gained from a fitness program are related far more to consistency and exertion level than time of day, along with proper planning so that you stand the greatest chance of following through. This way your workouts become a more manageable and pleasant part of your life, making it more likely you’ll look forward to staying active.

Now and then situations may arise that dictate switching to a different time for optimal progress. Athletes or those training for a marathon for example, recognize that it is more advantageous to duplicate as closely as possible the same time of day that the event will be taking place, in this case, typically in the morning.

Although the end of the workday is usually associated with fatigue and lack of motivation to exercise, some research suggests engaging in physical activity in the late afternoon may increase performance and help give a deeper night’s sleep.

Normally, levels of stress and anxiety build as the day goes on, setting the stage for emotional eating and weight gain. In people who recognize the association between mood and food, exercise is the perfect solution, providing stress relief, improved mood, and weight loss all at the same time.

Circadian rhythms regulate the body’s biological processes and sleep cycles, influencing activity levels, metabolism and many other processes through our exposure to sunlight and darkness. According to one study, these rhythms may have a significant effect on lung function, helping to determine the best time of day for physical activity. The study, presented at the 70th annual international scientific assembly of the American College of Chest Physicians (ACCP) noted that lung function was found to have a natural circadian rhythm, where it is at its peak during the late afternoon hours and at its lowest around mid-day. The study investigated how lung function fluctuated throughout the working hours of 8 a.m. and 5 p.m. In a 5-year period, 4,835 participants underwent breathing tests and were divided into nine groups based on the time of day the test was performed. Results were compared within nine time intervals, and showed that overall airway resistance was at its most prominent around Noon but reached its minimum between 4 to 5 p.m., showing that lung function was at its best in the late afternoon.

Whether you exercise in the morning, afternoon or evening, stay motivated, be creative with your workouts, and have fun. Find an activity that suits you, and keep an open mind to new forms of exercise. You should never feel as if you are just going through the motions. With literally hundreds of exercise options available, there is simply no reason to settle for a workout that doesn’t inspire you.

For great results, address both your strengths and weaknesses when deciding which activities to try. Include strengthening, aerobic and flexibility exercises in your fitness plan. Rest days are just as important as workout days, so to stay safe and strong and avoid burnout, give your body adequate recovery time between exercise sessions.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or e-mail marjie@ohtrainer.com. Her Web site is www.ohtrainer.com.

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