Morning vs night workouts: Which are best?

John Buffone | York Daily Record

Show Caption Hide Caption What time of day should you be working out? The debate continues about what time of day is best to maximize your workout.

Some people are early risers. Others are nighthawks.

But how does that factor into your workouts?

There has been a long debate within the fitness community about what time of the day is best to maximize your workouts.

So, if you have the luxury of choosing when you work out, what’s the best way to go? Or does it even matter?

"Personally, I used to get up before work and get to the gym very early. That's when I was the most productive," said Lydia Kraus, a personal trainer at The Athletic Club in York. "But I see other people that do better in the evening because they can decompress after the day.

The cortisol conundrum

Cortisol is an essential, natural occurring hormone that enhances metabolism and aids athletic performance. Traditionally, your cortisol levels will spike in the late morning, drop around lunch time and rise again in the evening.

So that means you should work out in the morning when your cortisol levels are the highest, right?

Not so fast. Dr. Mark Lavallee of WellSpan Sports Medicine says that although cortisol levels are important, the human body can acclimate to an odd workout schedule.

"The body is very adaptive," Lavallee said. "If this becomes your norm, the body will adapt and eventually that won't be a cortisol low. It actually becomes a cortisol high.

Lavallee said it could take four to eight weeks for the body to fully adapt to an unorthodox routine.

Sleep: The forgotten friend

It always sounds great the night before. You have convinced yourself that you will wake up at 5 a.m., get your workout in, and you'll have the whole day in front of you.

It doesn't matter that you're only going to get five hours of sleep, right?

Wrong.

"We are in a fast-paced society. Our sleep has gotten whittled down from eight hours to four or five," Lavallee said. "What is showing now is if you get quality sleep, that is a 10-15 percent quality improvement on your endurance and strength."

Seasons matter

It sounds odd, but the time of year can influence how well you work out.

"Some people in the winter months have Seasonal Affective Disorder,"Lavallee said. "So, if a person normally loves working out in the morning but is struggling in the winter time, maybe they need the brighter lights of the afternoon to positively impact their workouts."

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Split workouts

If your life allows you limited free time in the morning and night, you might think achieving a productive workout is impossible. But actually, you might be in an ideal situation.

Working out for 30-60 minutes in the morning and then again at night keeps your body burning calories consistently throughout the day.

"Doing split workouts has shown to get people in better shape," Lavalle said. "I think what it does is increase your metabolic rate so you'll burn more calories. You're going to keep your system revved as opposed to doing it all in one."

Consensus: Make the best of your schedule

The truth is, most of us don't have the luxury of choosing what time we work out. It has to fit in with a life already being filled with work, family, friends and other passions.

"The most important thing is to be active. It takes about two to three months to create a habit, and a big part of creating that habit is creating time," Lavalle said.

If you can find the time to work out, your body will eventually accommodate you as best as possible.

And if you do have a choice, listen to your body and see what it reacts best to.

"Everyone is going to be different," Kraus said. "It's all about what you train your body to do."

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