As you’ll learn in this article, there’s a good reason why you should consider a Late-Night Workout in your daily routine. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening and it’s quite a safe routine.
But, as long as you avoid vigorous activity for at least one hour before bedtime. Sleep recommendations for a long time suggested no exercise within the last 3 hours before bedtime. Based on the theory that the stimulation of exercise would keep people awake. After all, exercising raises the core body temperature, increases the heart rate, and elevates adrenaline.
Another 2011 study found that people who exercised vigorously for 35 minutes, slept just as well on nights as they did on nights when they didn’t exercise. Actually, engaging in muscular strengthening activities is more likely to lead to better sleep than not doing any routine exercise at all. But, there are other benefits to enjoy from a late-night workout.
What Are The Late-Night Workout Benefits?
Most people seem to appreciate the benefits of exercise to their fitness health and body wellness. For many, this means squeezing in a workout early in the morning, during a lunch break, and even late at night. When it comes to the battle of regular exercises times, morning and high noon seem to get all the glory.
Overall, getting exercise is always better than getting no exercise at all. If nothing else, late-night exercise is worth a try. And although it does not apply to everyone it can certainly open up healthy new horizons. But, before setting your alarm for the crack of dawn, or sacrificing your lunch break for a sweat session, you should consider all the late-night workout benefits!
Most people seem to appreciate the benefits of exercise. And, for many, this means squeezing in a workout early in the morning, during a lunch break, and even late at night. With that in mind, it’s time to learn how late-night workouts can actually help you sleep better. Below are the topmost reasons you might want to start scheduling gym visits at the end of your day.
1. It Boosts Your Muscle Strength
If your goal is to get stronger and tap into maximum muscle strength, you may want to plan workouts for later in the day. According to a study published in the Journal of Sports Science & Medicine, peak muscle performance occurs in the afternoon and early evening because of fluctuations in hormone levels and core body temperature. Trading in your morning weightlifting routine for an exercise session later in the day could be the key to enjoying a few benefits!
2. With A Late-Night Workout, You Can Focus Better
A crowded gym can be energizing — but it also means waiting to use equipment and occasionally chatting with your fellow members. Hitting the gym late at night allows you to avoid the masses and focus on exactly what you came to do (with fewer distractions and delays). Many Planet Fitness locations are open 24 hours a day, allowing you to fit in a workout whenever is best for you!
3. You’ll Have More Energy Than You Think
As SELF magazine explains, “Research has shown we can go up to 20 percent longer [when exercising] in the evenings, and at a higher intensity. “This means you’ll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
4. It Can Help You Sleep Better
You may be thinking that a late-night workout will have you so energized you won’t be able to slow down when it’s time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise. In fact, working out after dark can help you fall asleep faster.
5. Late-Night Workout Lets You Be Less Stressed
The stress of a long day can make you want to crawl into your comfy pants and hit the couch (understandably), but a late-night workout is a perfect way to decompress. As Mayo Clinic points out, exercise releases a flood of feel-good brain chemicals — known as endorphins — that reduce your stress levels and boost your mood.
6. The Next Day Will Be Incredible
An added bonus to a nightly sweat session is that it sets you up for an awesome tomorrow. Between draining your daily stress levels and sleeping like a newborn puppy, you’ll wake up feeling refreshed and ready to take on the next day. Although working out at night is full of benefits, you still may not be ready to give up your daytime routine.
No worries! Keep the option of a late-night workout in the back of your mind for those days when you oversleep or have an early-morning obligation and can’t make it to the gym. Or, if you’re willing to experiment, try exercising after the sun sets and see if you notice any positive changes.
Regular exercise improves the well-being of people in many ways and contrary to the common myth it generally improves sleep. Keep in mind though, that everyone is different. In reality, for some people exercising before bedtime may cause sleeping problems. But, recent studies now suggest it’s not the norm. For beginners, it’s good that you experiment first.
For instance, it’s good that you consider the time during the day, type of training, duration, and intensity to see what feels right for you. Engaging in aerobic-based or resistance type of exercise is equally effective. Availability is the only limit.
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Finally, it’s my hope that this guide will help you in kickstarting your workout journey. However, if there’s something I may have missed, feel to share it in the comments section below. You can also Consult Us if you’ll need more support as well.