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What time of day is best to work out?
The answer to this question varies from person to person and depends on many factors, including sleep, work and meal schedules, energy levels, and individual fitness goals.
Morning
For some, working out first thing in the morning is a perfect start to the day. And if you’re someone who struggles to stick to a routine, regular morning exercise can be a great way to build consistency. By prioritizing movement shortly after waking up, you’ll remove the chance of obstacles or other obligations getting in the way. Research has also shown that the benefits of a morning workout extend beyond the early hours; you may experience better concentration and higher energy throughout the day.
For the extra early risers – MINT opens at 5:30am Monday-Friday and 7am on Saturday and Sunday. These are often the quietest times at the gym, so if you prefer solitude, try arriving early.
Midday
By the afternoon, you might notice you’re more awake and alert, and your body feels looser and more warmed up. Midday can be an effective and efficient time to workout while building towards fitness goals. Most people are better fueled and more hydrated by the afternoon than they are first thing in the morning, which can contribute to a more productive workout. This can be a great time to try adding more weight, extra reps, or trying a HIIT or speed workout. Like earlier workouts, benefits like lowered stress and boosted metabolism can extend throughout the rest of the day.
MINT offers classes between 11am and 12:30pm every day. Try one and see how a lunchtime workout makes you feel.
Evening
5pm-7pm is one of the most popular times to come to the gym, and for good reason, an early evening exercise schedule has many benefits. Your body temperature rises throughout the day, which affects movement and flexibility. Your muscles may also be better warmed up from other activities throughout the day, reducing the risk of injury. Research has suggested that working in the late afternoon or early evening can improve sleep, leaving you recharged for the next day.
Late night
You’re not alone if you like working out later in the evening. Many people enjoy coming to the gym after the post-work rush. Some studies have found that exercising later in the evening, after your body has digested most of its meals for the day, can help stabilize blood sugar the following day. That said, if you find that exercising later at night affects your sleep, you might want to try a lower-intensity, low-impact activity like yoga or barre or trading the treadmill for the elliptical or stationary bike for cardio.
MINT is open until 10pm Monday-Thursday and 9pm Friday-Sunday. Like the early hours, these later times tend to be less busy than midday or early evening.
Ultimately, the best time to come to the gym is… whenever you can get there! If you’re planning to change your workout schedule – maybe try a morning class if you’re a night owl or a late-evening session for an early riser – give yourself time to adjust, and don’t expect your body to feel the same right away. It can take 3-4 weeks to regulate changes. You might also need to shift other parts of your schedule to ensure you’re getting adequate sleep, fuel, and hydration.
What’s your favorite time of day to work out? Do you prefer taking group classes or getting your solo sweat on? Let us know, and as always – tag us in your sweaty selfies!
We are quickly approaching the time of year when daylight hours dwindle, and the temperature begins to drop. On November 3rd the clocks “fall back,” and for many, especially those with a 9 to 5 office schedule, that means a significant drop in exposure to natural light. This change in time and decrease in daylight can affect our mental and physical health. Here are some things to look out for and tips on managing.
Even though we’ll technically “gain” an hour overnight, disruption or loss of sleep is a common side effect of the time change. Luckily, if you stick with consistent bed and wake times, you should adjust within about a week. It also might help to slowly shift your usual schedule back in 15-minute increments over a few days. If you have trouble falling asleep, try dimming the lights at least one hour before your desired bedtime. Avoiding phone use and other screens might help as well.
It takes some time for our bodies’ internal clocks to adjust to the shift in time. Be prepared to feel slightly more tired for a few days, and be patient with yourself as your circadian rhythm adjusts. If you’re lower in energy than usual, try moving your body restoratively. While it can be tempting to double down on caffeine to power through (and we wouldn’t judge you for that extra cup of coffee Monday morning!), be sure to hydrate adequately, too.
Seasonal affective disorder is a common ailment triggered by changing seasons and waning daylight in winter months. It’s believed that reduced daylight affects how the body produces serotonin. A balanced diet, including protein, carbs, and healthy fats, can help balance hormonal disruptions. Getting as much sunlight as possible during the day may also alleviate symptoms of SAD. Light exposure in the morning and afternoon will help realign circadian rhythm and help alleviate evening energy and mood dips.
It’s not all bad – the time change will be welcome for early risers since it allows more sunlight in the early morning hours. If you prefer to move your body in daylight, consider shifting your workout schedule earlier in the morning. MINT opens at 5:30am on weekdays and offers classes at 6am, 6:30am, and 7am Monday through Friday.
There are also ways to embrace the darker afternoons and evenings. Try a candlelight yoga class, offered on Mondays at 6pm and Sundays at 4:30pm. Other restorative and flow yoga classes are offered on weekday evenings.
Let us know how MINT can help with your winter wellness!