When do you like to hit the gym? First thing in the morning? Straight after you finish work? Or perhaps you’re an after-dinner exerciser?
Well, your workout habits might be all about to change as a body clock expert has revealed the best time to exercise, when your muscle is at its peak.
Expert reveals best time to exercise
Karyn Esser, Professor of Physiology and Aging at the University of Florida, said the best time to work out is in the afternoon during an episode of the Zoe Science & Nutrition podcast.
“There is quite a lot of data now that humans are stronger in the afternoon,” she said. “4 or 5 o’clock in the afternoon, you are going to be stronger.”
Esser went on to say you can’t be too precise, but any time after 2pm is best to exercise, when your strength is “peaking”.
“Exercising in the afternoon is probably when your body and your muscles are best set,” she added. “You’re stronger… the endurance should be good.”
This is supported by a number of studies, which have all found that maximal isometric muscle strength is greatest in the late afternoon.
Circadian rhythms have a role
The expert explained that this is due to circadian rhythms, which are the physical, mental, and behavioral changes a person experiences over a 24-hour cycle.
This is the body’s internal clock, which has a huge role in muscle function and changes a person’s strength throughout the day.
A typical circadian rhythm in humans is one where peak alertness is around 2-3 and 9-10 hours after awakening.
However, all kinds of things affect your body clock, including light, food, stress, physical activity, social environment, and temperature, and you have periods of rest of active.
The physiologist further explained that the mitochondria in the muscle cells, which are what make the energy, also have a “higher capacity” in the afternoon.
Any exercise better than none
However, it’s important to note that doing exercise at any time of day is better than doing none at all, and you shouldn’t worry about the time too much.
The Physical Activity Guidelines for Americans state that adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) of moderate-intensity exercise a week for substantial health benefits.
Alternatively, you could do 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) of vigorous-intensity aerobic physical activity a week, or an equivalent combination of moderate and vigorous exercise.
Adults should also do muscle-strengthening activities of moderate or greater intensity that
involve all major muscle groups on two or more days a week, as these activities provide additional health benefits.
Moving more and sitting less throughout the day is advised where possible, and some physical activity is always better than none.
Karyn Esser is Professor and Chair of Physiology and Aging at the University of Florida’s College of Medicine. Her lab has pioneered research on the role of circadian rhythms and the way they affect a person’s health, with particular focus on muscle function.
