With Exercise, Timing is Everything

But what if your objective is to build muscle mass? Well, the advice isn't much different. Although the benefit of "early morning" exercise isn't as significant physiologically as with weight control, the general benefits of exercise at this time of day still apply.

You kick-start yourself psychologically and increase your mental acuity which can last for many hours. If you wait to exercise until later in your "day." You miss out on this effect. Also, if you are using weights or performing "resistance" training, the disks in your back are less compressed and more pliable when you first get up. This may reduce the danger of back injury (provided you properly warm up before strenuous activity.)

Finally, if you plan to perform both cardiovascular and strength training, most experts advise you to do them on alternating days. This helps maximize the benefits of both workouts and reduces the chance of energy depletion and injury.

Of course shiftworkers must adjust their sleep schedules to accommodate their work lives. Consequently, the workouts must be adjusted as well. This can be a daunting task. One important thing to consider is whether you are truly adjusting your biological clock during your workweek or simply surviving the ordeal until your days off. For those who can alter their circadian systems while working shifts, the best exercise time is right after you awake from your longest sleep.

If you can't tell if you are adjusting your body clock, find the time of day when you believe your metabolism, body temperature, etc. is at its lowest (you should be able to tell - it's when you are the most lethargic). Your exercise time should be right after that period.

Regardless if the time you work out, remember to consult with your physician when designing an exercise routine and remember that although there are optimal times to work out, the most important factor is actually doing it. Don't put if off simply because you can't find the "time."

Source: Jim Stoppani, "Time to Burn", Joe Weider's Muscle and Fitness, November 2002.

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