When it comes to exercise, the biggest question is when SHOULD YOU work out? In my experience, morning time right after you wake up is the best time to get your workout in. What do I hear? You said you are not a morning person. I know it’s difficult to leave the cozy bed an hour earlier in the morning, just to get in your sweat session, but there are many proven benefits to leave the bed and workout first thing in the morning. I was an evening workout person. A 9 to 5 job work schedule plus watching friends on T.V. late at night left me with no other choice. In the last few years, I have joined the 5 a.m. club. Now I am up at five and I am done with my workouts by 7:30 a.m. Waking up early is not that bad. It takes some time to establish that habit, but that goes for any positive habit. I have listed five benefits of working out in the morning in this blog. If you are a night owl, I hope you will still read this blog with an open heart and give it a try. Soon you will be hooked on the solitude, the quiet before dawn, and the fresh morning air.

Boost Your Metabolism

Get your metabolic engine revved up. Any work is going to increase your metabolism. Some workouts like sprinting, HIIT workouts, and weightlifting, will help you burn more fat calories. If you work out in a fasted state after waking up, you burn mostly fat, and you can train your body to use fat as the primary fuel source. A word of caution on this, though. Working out in a fasted state is not for everyone. Eating a small meal, like whole-grain toast with peanut butter, will still get your metabolism revved up while your blood glucose will not be extremely low after the night’s fast. The morning exercise creates the afterburn effect, aka EPOC( Excessive Post-Exercise Oxygen Consumption). It merely means you will keep on burning calories well into mid-day. Any food you consume at this time will not be stored in your body but will be used to replenish the body. Research has shown that morning workouts help the most with weight loss. In a study with ten men working out in the morning, afternoon, and night in different sessions, researchers found that the 24-hour fat burn rate was highest in the morning group.

Helps Build a Habit

Mornings help you stay committed to a healthy routine for many reasons. First mornings typically mean there are fewer distractions. Heading to the gym before most people means that you have accomplished an important task on your list, and the day has just begun. An American Psychological Association study found that the people who exercise consistently are the ones who turn it into a habit. Walking up at a consistent time early in the morning can help you set your circadian rhythm to function at your optimal energy levels. I have been using the WHOOP strap, which gives personalized fitness, sleep, and recovery data. It bases your recovery on the quality of your sleep. If I don’t have consistent sleep timing, then it shows a less than optimal recovery percentage for me, and in my experience, I feel sluggish on those days. So, having a consistent morning routine will help you with improved energy levels and performance. In the end, waking up early in the morning to workout make fitness a priority for you. You are willing to sacrifice your sleep for a goal. This sacrifice will compel you to work harder to achieve results.

Increased activity during the day

What if I told you the increased activity benefits don’t just stop at your one-hour workout in the morning? Yes! The ripple effect carries over. According to a research study, morning exercise is associated with more movement throughout the day. The participants in the study showed an increase in physical activity after 45-minute walks in the morning. Morning exercise sets the mood for the rest of your day. It will help you adapt to a healthier lifestyle. Exercising in the morning will inspire you to keep on moving throughout the day. Imagine taking your ZOOM meetings outside on a walk.

Promotes Healthy Eating

The ripple effects of working out in the morning don’t just stop at having increased activity during the day. Morning workouts also help you make better food choices. Exercise helps regulate ghrelin, the hunger hormone in your bloodstream, and increases the blood’s satiety hormone. A research study found that when women walked on the treadmill for 45 minutes in the morning, their brains had a controlled response to food cues. Exercise can change your food choices in favor of fruits and vegetables. In a study, the researchers found that people who exercised for at least 30 minutes, five times or more a week, ate more fruit and vegetables, while those who exercised less ate fewer fruits and veggies. Now that’s an edge most of us will crave to have.

Improved Brain Function

Do I see you are not sold on the idea? Hmmm! This last benefit might do the trick. Exercising in the morning gives your brain a boost. A morning workout session improves cognitive performance like decision-making, focus, and learning, according to a research study. It may also improve your memory. A morning workout that aligns with your circadian rhythm helps with the timely release of hormones like cortisol. Cortisol’s is released to make you alert in the morning. When you exercise, your body releases mood-boosting brain chemicals like dopamine, norepinephrine, serotonin, and endorphins. These hormones are the happy go lucky hormones. I always tell my clients I will make you an endorphin junkie. So, get up early in the morning to get a healthy dose of feel-good hormones. You will have a better mood for the rest of the day

When it comes to working out, its not one size fits all. Morning workouts have all of the above-mentioned incredible benefits but in reality, the right time of day to get in a workout session is one you can stick to consistently. If you’re not a morning person, I have a challenge for you. Join Tone and Strengthens Morning Tabata Workout Challenge. In the Tabata Workout Challenge, you do a 10-minute Tabata workout every morning. It’s that easy! I am posting three Tabata workouts every week in the month of January. Chose any workout and perform it first thing in the morning for 30 days straight. After your 30 days Tabata workout streak, you will be hooked on morning workouts, and if this challenge didn’t make you fall in love with morning workouts, you would know yourself a little better. You don’t have anything to lose here. Now go grab your calendar. Put the Tabata workout on it, and don’t forget to like Tone and Strengthen on Facebook and Instagram to get the FREE Tabata workouts.