Studies have shown that vigorous exercise less than three hours before bedtime can lead to delayed sleep onset.
You should avoid working out less than three hours before your bedtime. "Working out in the morning is better because it's easier to commit to and get done before the day's responsibilities get in the way," the experts at Heathline note. "In the evening, many people feel tired after work or school.
Past experts have told us that you shouldn't work out after 8 p.m. The National Sleep Foundation advises that you avoid "strenuous workouts in the late evening or right before bed," though it notes that if nighttime workouts don't affect your sleep, there's no need to change your routine.
Most people should avoid strenuous workouts in the late evening or right before bedtime if they want to get the best night's sleep, according to the National Sleep Foundation of American.
Exercising too close to bedtime could cause you to take longer to fall asleep. Exercising immediately after eating dinner could cause muscle cramps and indigestion. If you miss a morning workout you can make up for it in the evening, you can't do this with an evening workout.
The takeaway: Getting regular exercise any time of the day can be added to your list of good sleep hygiene habits, but avoid strenuous physical activity late in the evening. In addition, you can get quality sleep by doing the following: Set a regular bedtime and adopt a relaxing bedtime routine.
In general, for healthy individuals looking to lose weight or get fitter – morning workouts are perfectly fine. In most cases, they are even a great choice (see next section).
The study revealed that for women who want to lower blood pressure or reduce belly fat, morning exercise works best. Those women striving for upper body muscle gains, endurance, or overall mood improvement should consider evening workouts.
Going to the gym anytime past 7 pretty much guarantees you'll be up all night. The combination of pre workout and endorphins adds a few hours of jitters and energy that you won't be able to defeat, and get to sleep. 7pm is the last window to get a workout in before sabotaging your night.
Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week. The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too.
It found that, for women, morning workouts zapped abdominal fat and improved blood pressure better than late-day training. For men, evening exercise led to greater fat burning and better blood pressure control. Evening exercise also amplified the benefits of strength training, but more so for women.
“No, sleeping after exercise will not cause weight gain. In fact, sleep is an essential component of weight management, as it regulates hormones (such as leptin and ghrelin), which control appetite and metabolism,” explains Li.
However, experts caution that vigorous exercise within one hour of bedtime does not allow time for core body temperature to cool. This may delay sleep, affect sleep quality, and lead to more nighttime awakenings.
It depends, experts say. “Research also shows that if you sleep better, you're more likely to be able to engage in exercise and your physical activity levels are going to be higher,” Zee said. “So I would say that even if you have had a bad night's sleep, you should maintain your physical activity.”
“If you're working out at night, make sure to not stay up later than you normally would. Exercise is, of course, healthy, but what's not healthy is throwing off your body's internal clock and messing up your sleep cycle,” he explains. Give yourself two to three hours before you plan to sleep.
Turns out, working out late can have an adverse effect on your health since it could disrupt your sleep cycle and impact your lifestyle. Contrary to popular belief that late-night workout can tire your body and help you sleep like a baby at night; it actually does more harm than good.
According to their research, funded by the National Institutes of Health, the optimal length of exercise per week is: minimum of 5 to 10 hours of moderate physical activity (42 minutes to an hour and 25 minutes daily) minimum 2 hours and 30 minutes to 5 hours of vigorous physical activity (21-42 minutes daily)
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.