Are Early Morning/Late Night Workouts Affecting Your Sleep
You might have heard about the latest research studies on exercise before bed. The results are not encouraging. These new findings suggest that exercising too much in the evening may actually cause insomnia later in the day. Some researchers believe that it’s best to avoid doing any strenuous activity until late at night if you want to get enough rest. However, others say that there isn’t enough evidence to make such a recommendation yet. In either case, it seems like exercising too much in the evening could be harmful to your health. If you’re looking for some tips on how to stay healthy while exercising at night, then read on!
Exercise Before Bed: Good or Bad?
There are no doubt many reasons why someone would choose to exercise before bed instead of sleeping in. Here are just a few: • You need extra energy for the next day. • You’re trying to lose weight. • You want to burn off all those calories you’ve been burning during the day. • You feel tired from working too hard throughout the day. • Maybe you’re feeling stressed out about something else in your life right now, so you need a break from it all. While all of the above are entirely valid reasons to hit the gym, there are still some potential negative effects to think about. The most obvious one is that you probably won’t get a good night’s rest if you work out before bed. Your body requires a certain amount of sleep in order for it to function at its best. If you don’t get enough sleep, you’ll be more irritable and prone to making mistakes at work or elsewhere. However, it seems like you already know that and have made the decision to exercise anyway.
So what are some of the other pros and cons both for your health and your sleep? Let’s take a look: Exercise before bed: good or bad?
You should always consult a physician before starting any exercise program. ( image )
The Benefits of Exercising Before Bedtime The main upside to working out before bed is that your body will use those calories throughout the night. If you’re trying to lose weight, then this is a good way to burn off extra calories you might have taken in during the day. It might also help put you in a more positive frame of mind before you go to sleep. For many people, working out can help elevate their mood by releasing endorphins in the brain. Others find that it helps take their mind off of whatever was stressing them out before they started.
Not only will you potentially have more energy, but you just might feel better about yourself in general after working out.
The Benefits of Exercising After Bedtime If you can’t exercise before bed, then is there any benefit to working out after you’ve already gone to sleep?
Actually, the answer is yes. Just keep in mind that this is mainly beneficial if you work out in the morning. If you wait until later in the day, you probably won’t get as much of a benefit because your body will be better prepared to sleep. Plus, you don’t want to delay going to sleep any longer than you have to. If you do workout in the morning, here are the benefits you can look forward to:
Feeling more awake and alert for the day ahead ( image )
The main reason that people exercise in the morning is because it helps them wake up and feel more energetic for the rest of the day. There is some logic to this, but you shouldn’t expect that you’ll be able to do a full workout if you’ve been slacking all week and decide to hit the gym first thing in the morning. Plus, there are some other potential downsides to this plan which we’ll get to in a bit.
Choosing the Right Time for Exercise So when is the best time to fit your exercise routine into your day?
The answer really depends on what you’re trying to achieve by working out in the first place. If you want to start your day feeling refreshed and energetic, then it might be best to exercise right after you wake up. Do this too early though, and you might find that you’re just as tired as you were before you worked out, which defeats the whole purpose.
If you’re working out to help you burn more calories and lose weight, then it might be best to exercise right before you go to bed. This won’t give you as much of a wake-up effect, but it could help you sleep better as your body expends more energy throughout the night. Plus, you’ll be burning more calories while you sleep, which will give you even more of a boost the next morning.
You should also keep in mind that most people are usually hungrier when they wake up from a good night’s sleep. If you work out in the morning, this can be a good thing as you’ll have more energy to exercise, but it could be bad if you’re trying to watch your weight.
There are pros and cons to both working out in the morning and at night.
So when you choose the time that’s right for you, here are some things to keep in mind: Are you trying to lose weight?
If so, then working out in the morning could help you burn more calories while you sleep.
Are you trying to stay awake during the day?
If so, then working out at night might help you feel more alert after you’ve had plenty of rest.
Of course, you don’t have to strictly work out in the morning or at night. You could mix it up and do both. If you’re going to do this though, make sure that you’re always working out at the same time every day, so your body can get used to it. If you work out first thing in the morning, then make it a point to do it every morning. And if you work out at night, do that every night.
Otherwise you’re body might not know when to expect it, and you won’t get the most out of your workout.
What Type Of Workout Should You Do?
Now that you know when the best time is for you to work out, you also need to figure out what type of routine you want to follow. There are countless exercises that you can try. Some people might tell you to run every morning, while others might tell you do yoga. You can even work out with weights or just do simple calisthenics. The choice is up to you.
So what should you do?
If you’re a beginner, then we would suggest sticking with calisthenics for a few months. If you have any existing health conditions that might prevent you from working out, then consult your physician before doing anything.
As for what type of exercises to do and what muscles those exercises target, that’s a bit beyond the scope of this article. There are plenty of online resources you can look at which will give you a more in-depth look at working out. But we will give you a few tips on selecting a workout plan and sticking with it.
So How Can You Stick With Your Workout Plan?
There are three important factors that you need to make sure you have if you want to stick with your workout plan. The first is consistency. As we’ve already mentioned, it’s important that you do the same routine at the same time every day. Try not to switch things up too much, as your body will get used to a routine and changing it can make it harder to stay consistent.
If things get too hard, then take a break for a few days or a week. And if you stop working out for a long period of time, then you’ll have to start all over again.
The second factor is having fun while you work out. If you dread going to the gym every day, then you’re not going to continue with your routine. So make sure you pick an exercise plan that you think is going to be fun for you. If you hate running, but love cycling, then it’s probably a good idea to make cycling your primary form of exercise.
The third and final factor for sticking with your routine is finding the right gym for you. If you’ve joined a large gym where you don’t know anybody and everyone is decades younger than you, then it might be hard to go there every day. Instead, look for a smaller gym or a community center that has fitness programs. These places are usually a lot more friendly and have people of all ages and fitness levels. If you go there, then you’re sure to find people around your age and you’ll be more inclined to go there at the same time as them.
If you follow these three simple tips, then there’s no reason why you can’t stick with your routine every day. Just remember that consistency is essential if you want to achieve your goals.
f. Staying motivated is the only way to see results and keep yourself from quitting.
g. Good luck on your fitness journey!
HERE ARE SOME EXERCISES THAT YOU MIGHT WANT TO TRY.
Different Types Of Exercises:
a. Crunches – A lot of people are already familiar with these, but if you aren’t then here’s how they work: Lay down on your back and hook your hands behind your head. Then, slowly contract your abdominals to curl your torso off the floor. The motion is similar to that of a sit-up.
Crunches mainly target your abdominal muscles, but can also work out your hip flexors and neck. They are essential if you want a six pack.
b. Leg Raises – Also very simple, lay down on your back and simply lift your legs up from the knee. Make sure your lower back stays in contact with the floor the entire time.
Like crunches, leg raises mainly target your abs, but can also work out your hip flexors.
c. Bicycling – This one is simple. Just lie down on your back and lift your legs up in a bicycling motion. The motion is exactly like its name suggests.
This exercise targets the same muscles as leg raises and crunches do. They’re all a great way to workout your abs if you find yourself growing tired of doing only one of them.
d. Lunges – This one is simple. Stand with your legs together and slowly step forward with one leg and bend both your knees until your thigh is almost touching the floor. Then, step forward with the opposite leg and repeat.
Easily targets your quads and hamstrings, but can also work out your calves, glutes, and hip flexors if you do it properly.
e. Deadlifts – Probably the best all-around back exercise you can do. Stand over a barbell with your feet at least a hip-width apart and bend down to grab the bar. Then, in one motion stand up straight while bringing the barbell up off the floor. Finish by straightening your legs and lifting the bar as high as you can.
Most of the muscles in your back will get worked while doing this exercise. It might be a bit too difficult for some people, but it’s important that you pick an exercise that challenges you.
f. Pull-Ups – The upper-body equivalent of deadlifts. Grab a bar with an overhand grip that’s at least collarbone-width apart. Then, in one movement pull yourself up until your chin is above the bar. Finish by lowering yourself back down and repeat.
Works out your lats, biceps, forearms, and trapezius (the pyramid-shaped muscle between your neck and shoulders).
g. Push-Ups – Lying down on your belly, place your hands close to your shoulders and push yourself up until your arms are fully extended. Lower yourself back down and repeat.
This exercises mainly targets your chest muscles and triceps, but can also work out your anterior deltoids (front of the shoulder), the muscles in your front ribs, and even your abdominal muscles if you do them properly.
h. Crunches on Medicine Ball – Extremely similar to regular crunches, except you rest your back on top of a medicine ball (or anything similar in shape and height). This makes the exercise harder as the ball is pushing into your back, making your abdominal muscles work that much more to keep you balanced.
I would recommend this exercise to people who have built up a good core of abdominal muscles.
i. Sit-Ups – Extremely simple, but effective exercise. Just lie down on your back and bend your knees until they’re touching your elbows. Then, straighten your legs and let your torso fall towards the floor, then repeat.
This exercise works out pretty much every part of your abdomen.
j. Walking Lunges – Great exercise. Take a large stride forward with one leg and bend both knees until your quad nearly touches the floor. Then step forward with the other leg and continue to alternate.
This exercises mainly targets your quads, but can also work out your front thigh muscles (quadriceps), calves, glutes, and hip flexors.
k. Pulldowns – Very simple to do and works out pretty much every upper body muscle you have. Take a seat and grab two barbells with an overhand grip slightly wider than shoulder-width apart. Then, keeping your upper arms still, straighten your arms and pull the bar down to your chest.
Lats, Lateral Deltoids (side of the shoulder), traps, biceps, and forearms are all targeted in this exercise.
l. Dips – Using parallel bars, grip the bars overhead and straighten your arms fully, then bend your arms and lower yourself until your chin is just above the floor. Extend your arms again and repeat.
Tricep, front deltoids, and chest are all targeted in this exercise.
m. Pull-Throughs – Using a rope that’s tied to a heavy object, take hold of one end of the rope in each hand and sit down with your legs straight in front of you and slightly bent at the knee. Then, using the momentum of your bent knees, pull the rope forward and when the rope comes tight, straighten your legs.
Your hamstrings, glutes, and back are all targeted in this exercise.
n. Good Mornings – Take a barbell and hold it along your shoulders and bend forward until your torso is nearly parallel to the floor. Then, keeping your back straight (not bent) simply stand up and repeat.
Your lower back and hamstrings are targeted in this exercise.
o. Dumbbell Flys – Using a bench, lie down and grip two dumbbells in an overhand grip and raise the weights up until they’re at the sides of your chest. Then, spread your arms and elbows out to the sides until they nearly touch the bench on either side of you. This exercise mainly works out the center of your chest.
p. Leg Raises – This is one of my favorite exercises. Lie down on your back and simply lift your legs up from the knee. This works out the muscles below your quads, but can also work out your hip flexors (part of your groin).
q. Crunches – I don’t know how many people do these, but they’re pretty effective at working out your abs. Lie down on your back and then raise your upper body off the floor by bending your torso and knees simultaneously. Then, lower your upper body and straighten your legs to return to the starting position. Simple.
All your abdominal muscles are targeted in this exercise.These are just a few of the hundreds of exercises you can do to keep yourself in shape. Remember that staying fit requires commitment and dedication. Also remember to stretch before and after every workout (something I’ll elaborate on in the next post).
Stay tuned and train hard.
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