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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: This Is the Best Time of Day to Exercise, According to Science

There’s always been debate about the best time of day to work out. For the longest time I’ve heard that exercising first thing in the morning is ideal, but others say a benefits them more. I was one of those evening exercisers when I was working in an office regularly, but have since shifted to late morning workouts. Is one time really better than another, and why?

Regardless of when you work out, there are many health benefits from moving regularly, like , or even improving your . Most people decide to exercise when it best fits their schedule, so oftentimes they can’t help the time of the day they choose to be active.

Research has shown, however, that the time of day you choose to exercise can affect your workout in various ways. Here’s how to determine what’s best for you based on the latest data.

Let’s get this out of the way first: The best time to work out is whenever you can. We don’t all have schedules that allow for a 90-minute workout, green smoothies with and a 20-minute session with a , unfortunately. 

If your only time of day to exercise is before work, then morning is best. If you reserve physical activity for packed evenings, there’s a good chance you won’t ever get to it. 

Likewise, if you can only squash into your day right before you , that’s the best time to work out. 

I want to add a note on consistency, though: The best time to exercise is whenever you can, but the best-best time of day to exercise is the time you can stick with for days, weeks and months.

For example, if you’re the person who only has 20 minutes at night, but you keep finding yourself skipping it, ask yourself if there’s a way you can fit it into your morning instead. Perhaps you go to bed 20 minutes earlier and wake up 20 minutes earlier — now you’re still getting in your 20 minutes of exercise; it’s just shifted your schedule a tad. 

The fact of the matter is that people who exercise consistently see better and fitness results in the long-term. Research also suggests that your body can adapt to regular training schedules, so if you work out every morning, you will probably get a lot better at working out in the morning, and the same in regard to nighttime workouts.

That all said, morning workouts and night workouts both have their advantages and disadvantages as evidenced by decades of scientific research — let’s discuss.

Benefits of working out in the morning

Morning workouts truly do have an edge, according to multiple research studies, and offer a list of benefits that might even sway some night owls to get their fitness on in the morning. 

Can help you establish a fitness routine: People who exercise in the morning are often more consistent simply because morning workouts leave less room for . If you workout first thing in the morning, you can’t skip it in the evening because duties piled up. 

May improve your sleep cycle: Waking up early might be difficult at first, but research suggests that a morning exercise habit can shift your circadian rhythm so that your body is naturally more alert in the morning and more tired in the evening, so you fall asleep earlier and can exercise in the morning again. Morning exercise also seems to boost deep sleep more than evening exercise, according to some research. Plus, sleep helps facilitate muscle growth, so you might even see more strength gains if your circadian rhythm and sleep cycle improve. 

Might burn more fat: Exercising on an empty stomach — in the “fasted state” — is proven to burn more fat than exercising after a meal (in the “fed state”). This happens because your body must utilize fat stores that already exist to fuel exercise, rather than use the food you just ate as fuel. Other research also shows that the “” lasts longer when you exercise in the morning, which might help you lose weight over time.

Can make you more productive: Research has found that exercising in the morning has a beneficial effect on energy levels, alertness, focus and decision-making, which can translate to a .

May boost your mood throughout the day: Morning workouts are a great way to — the your body produces in response to exercise can keep your mood elevated long past your hour-long workout. The sense of accomplishment you get after completing a workout can also set you up for an optimistic day.

Downsides to afternoon and evening workouts

The above benefits to afternoon and evening workouts might automatically tempt you to designate the latter part of the day to exercise, but you should consider a couple of potential downsides, too. 

Might interfere with sleep: The blanket statement that exercising at night is detrimental to sleep is a myth. That’s not true for everyone — scientists have found that exercising at night may have no effects on sleep at all, and some may even get a better night’s sleep — but some people might experience jitters if they work out too close to bedtime. This generally only applies to intense exercise, like CrossFit or HIIT, as yoga, stretching and other gentle exercises can actually improve your sleep when performed before bed.

May cause problems with consistency: If you’re like many people, exercising at night may not work for you simply because you are too tired after a long day. Afternoon and evening workouts might interfere with daily responsibilities, especially if things tend to pile up during the day. If that sounds like you, try shifting your daily routine to fit in a short morning workout. 

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