Exercise is a means through which humans exert themselves to keep fit. With our busy lives because of work and many other things we have to do, getting time to exercise can be a difficult affair. How about working out before bed?
Most people have suffered chronic diseases due to a sedentary lifestyle; intentional and targeted exercises have been one of the solutions developed to keep us healthy.
Getting in some exercise before retiring to bed is an option which works for the not so early birds who generally have more energy in the late afternoon and early evening periods.
What are the preferred types of exercises before bed?
There are so many types of exercises that can be incorporated into your daily workout routine. Some examples are kickboxing, jogging, running, swimming, cross-fit, yoga, HIIT, and weightlifting just to name a few.
The recommended exercises can be categorized into strength training and cardio training workouts. Strength training focuses on building muscle size and strength by employing the use of resistance equipment such as barbell and dumbbell weights. Cardio involves high repetitions and sets of exercises that are practiced for longer periods of time such as jogging for a marathon.
The different types of exercises are ideally made to suit your preferences and your fitness goals. For instance a middle-aged mad will gain much more from strength training as opposed to an overweight teenager who does cardio to slim down.
What are the benefits of working out before bed?
Exercise not only improves your physical health but your mental health as well. It acts as a stress reliever to help you cope with pent up frustrations you might be facing at the workplace. The endorphins released after a rigorous workout helps you to cope with stress better. Yoga could be the best known exercise that works by connecting the mind and the body through meditation.
Yoga dissipates muscle and joint tension leading up to more relaxed sleep. The cat-cow, child pose, and downward-dog poses do wonders to relieve soreness and stiffness.
Most early birds will swarm the gym during the morning hours making it almost impossible to maneuver the rooms and get access to equipment. Well, you can get away from all this human traffic by frequenting the gym during the evening. There is more privacy and more time to use all the fancy gadgets you need for your workout regimen. It will also guarantee you one on one contact with your personal trainer.
General exercise will raise your body’s metabolism during the duration of activity. This enables you to burn more calories than while you are at rest. High intensity interval training (HIIT) is a great way to burn calories post workout. It involves alternating between high impact exercising like sprinting for 2 minutes then jogging for another 2 minutes for 40 minutes in total. Doing these kinds of exercises will have the same effect on your fitness regardless of the time.
Studies have shown that increased activity before bed can actually raise cortisol and adrenalin in your blood making it harder to sleep. However more extensive research has shown that evening weightlifting in particular will put you to sleep faster. You will also experience deeper sleep as opposed to someone who did the same workout in the morning.
Doing an exercise before going to bed will keep you motivated to stay healthy. It will increase your productivity and alertness. This will prevent you from giving into midnight snacks and treats that may add inches to your waistline in the long run.
Hitting the gym in the afternoon or evening will expose you to a friendlier chattier bunch of gym mates. On average, morning gym rats are always in a rush to exercise and get to school or work with minimal interruptions.
However, evening gym goers are more laid back and more interested to engage you in conversations about their day. So, if you are looking for a more stimulating gym experience, try the evening classes and you just might make a new friend.
When is the best workout time?
It is important to note when your body seems to have the most energy. This is known as your body’s peak-time. It is characterized by warm muscles, tolerance to physical discomfort and optimal lung performance which is typically during the late afternoon or early evening periods. If this describes you, it would be best for you to exercise between 2 and 6p.m describes Phyllis Zee MD. of Northwestern University. You can improve your sleep by giving your body 3 hours to cool off before bed.
If you feel as though your energy levels are fairly constant during the entire day please don’t constrict yourself to one workout schedule. Try to shake things up by experimenting on different times to see what works best for your body.
Keep in mind that whatever time you ultimately choose will not affect the amount of calories burned. It boils down to your dedication and consistency if you want to see results.
When it comes to starting a new exercise routine, make sure to do the scheduling and planning that works for you. Remember that a little exercise goes a long way, no matter when you choose to allocate the time. At the end of the day, the kind of exercises that you perform should be geared to meeting a certain end goal. Although a personal trainer and gym friends will support you along the way, you should be your own cheerleader.
In summary, working out before going to bed is a great idea. It has been proven to have several benefits, oftentimes surpassing the usual morning workouts. It has been shown to alleviate tress, improve moods and keep us healthy and fit. It works best for today’s fast-paced world that is forever changing and advancing. When accompanied with the right diet and mentality, working out before bed can be the magic bullet for your fitness and health goals.