Are you considering working out in the morning to shed those extra pounds?
Starting your day with a weight loss workout certainly has its perks, but like everything else, it comes with its own set of drawbacks. Let’s dive into the pros and cons so you can choose if it’s the right path for you.
Pros of Working Out in the Morning
Appetite control
Exercise generally regulates appetite by decreasing ghrelin, the hunger hormone, and increasing satiety hormones like peptide YY and glucagon-like peptide-1. Morning exercise, in particular, may further enhance appetite control.
A 2012 study published in Medicine & Science in Sports & Exercise observed 35 women who walked on a treadmill for 45 minutes in the morning. Brain wave measurements were taken as the women viewed photos of flowers (control) and food. Compared to days without morning exercise, the women exhibited a reduced brain response to food cues after their morning workout, suggesting improved appetite regulation.
Beat the heat
During summer, exercising in the morning tends to be more pleasant, considering that the hottest period of the day typically occurs between 10 a.m. and 3 p.m. It’s advisable to refrain from outdoor workouts during this timeframe.
For those who enjoy outdoor pursuits, opting for morning exercise, particularly on exceptionally hot days, is advisable.
Better focus
Physical activity enhances focus and concentration, with morning workouts offering particular benefits for individuals struggling with daytime attentiveness. A 2019 British Journal of Sports Medicine study demonstrated that morning exercise enhances attention, visual learning, and decision-making.
Participants underwent 8-hour periods of prolonged sitting with and without a 30-minute morning treadmill walk, supplemented by 3-minute walking breaks every 30 minutes on certain days. Results indicated improved cognitive function throughout the day on days with morning exercise, particularly when combined with regular breaks.
Better mood
Engaging in physical activity serves as a natural stress reliever. Exercise prompts the brain to release more endorphins, which are “feel-good” neurotransmitters associated with the runner’s high, while also providing a distraction from anxious thoughts.
Starting the day with morning exercise sets a positive tone and fosters a sense of accomplishment. This leads to an optimistic outlook for the day ahead.
Blood glucose control
Physical activity plays a vital role in managing type 1 diabetes (T1DM), although it can be daunting for individuals with T1DM due to the risk of hypoglycemia or low blood glucose levels.
A 2015 study discovered that morning exercise reduces this risk. The study involved 35 adults with T1DM who underwent morning and afternoon treadmill workouts separately. Results showed that morning sessions were associated with a decreased incidence of hypoglycemic events following exercise compared to afternoon sessions.
Blood pressure management
Morning exercise may help regulate blood pressure. According to a 2014 study, individuals who exercised at 7 a.m. experienced a 10% decrease in post-workout blood pressure. This reduction persisted throughout the day and even further decreased at night compared to those who exercised at other times.
Improved sleep
Studies have indicated that individuals who exercise early in the day may experience improved sleep quality. A 2014 study examined individuals who exercised at various times: 7 a.m., 11 a.m., and 7 p.m. Researchers discovered that those who exercised at 7 a.m. tended to go to bed earlier, spend more time in deep sleep, and awaken less frequently during the night compared to others.
Make Healthy Choices
Starting your day with a workout can inspire you to prioritize healthiness. You may find yourself inclined to sustain the positive momentum by choosing to take the stairs instead of the elevator to reach your office or opting for a nutritious grain bowl at lunch. These small actions can contribute to the development of healthy habits over time.
More overall energy
Consistent physical activity is beneficial for increasing energy levels and alleviating fatigue. When you do some physical activities, oxygen and nutrients are transported to your heart and lungs, enhancing your cardiovascular system, endurance, and overall stamina.
Engaging in exercise early in the day may result in feeling more energized throughout the remainder of the day.
Support weight loss
According to a small 2015 study published in EBioMedicine, early morning workouts may be optimal for weight loss. The study, involving 10 young men, examined exercise sessions conducted in the morning, afternoon, and evening separately. Researchers observed that 24-hour fat burning was most pronounced when participants exercised in the morning before breakfast.
In another study, The timing of your workouts could potentially impact weight-loss outcomes. A 2019 study revealed that individuals who exercised before noon experienced more significant weight loss compared to those who worked out after 3 p.m.
Furthermore, the study authors observed that early exercisers tended to be slightly more active throughout the day than those who exercised later.
Cons of Morning Workout
Empty Stomach Workouts
While some may find exercising on an empty stomach beneficial, it may not suit everyone, especially if you experience dizziness or nausea. Fueling your body with a light snack before your workout can help prevent these issues.
Balancing the need for fuel with the discomfort of exercising on a full stomach is key to optimizing your performance and avoiding any adverse effects on your health.
Increased Injury Risk
Exercising when your body is stiff in the morning can heighten the risk of injury during intense workouts.
Studies indicate that your body temperature is at its lowest before waking up. This lowered body temperature results in reduced blood flow and energy levels, potentially leading to muscle stiffness and a heightened risk of injury.
It’s essential to warm up properly and listen attentively to your body’s signals to prevent strains or sprains. Rushing into vigorous activity without adequate preparation could lead to unwanted setbacks and hinder your progress toward your fitness goals.
Limited Workout Options
Depending on your schedule and available facilities, you may encounter limited options for morning workouts. This could lead to boredom or plateauing in your fitness journey if you’re unable to vary your exercise routine or access specialized equipment.
Exploring alternative workout formats or adapting your regimen to fit your surroundings can help mitigate these limitations and keep your workouts engaging and effective.
Potential for Burnout
While starting the day with a workout can be invigorating, for some individuals, it may lead to burnout over time. Pushing yourself too hard every morning without proper rest can drain your energy and motivation, making it challenging to sustain a consistent exercise routine.
Recognizing the signs of burnout and incorporating rest days into your schedule is crucial for long-term success and preventing fatigue or injury.
Time Constraints
Mornings can be hectic with getting ready for work or attending to family responsibilities. Finding the time for a workout might mean sacrificing precious moments of sleep or waking up earlier than usual.
The Verdict
Are morning exercises for weight loss a good idea?
After weighing the pros and cons, the decision to start your day with a weight loss workout ultimately depends on your individual circumstances, preferences, and goals.
If you thrive on the energy boost, mood enhancement, and metabolic kickstart that morning exercise provides, then it could be the perfect fit for you.
However, if you struggle with time constraints, injury risk, or potential burnout, it might be worth exploring alternative workout times or formats.
Regardless of when you choose to exercise, consistency and dedication are key to seeing results and achieving your weight loss objectives. So, whether you’re a morning person or not, find the approach that aligns best with your lifestyle and commit to it.
Best Morning Exercises for Weight Loss
Do you want to explore and kick off your morning with a sweat session to shed those extra pounds? You can try these exercises:
- Cardio Workouts: Cardiovascular exercises are excellent for burning calories and accelerating weight loss. Activities like jogging, brisk walking, cycling, jumping rope, or high-intensity interval training (HIIT) can get your heart pumping and torch those unwanted fats. Aim for at least 20-30 minutes of moderate to vigorous cardio to reap the benefits.
- Strength Training: Incorporating strength training into your morning routine can help you build lean muscle mass, boost your body’s metabolism and increase calorie burning throughout the day. Bodyweight exercises like squats, planks, lunges, and push-ups, are effective options that require minimal equipment.
- Yoga or Pilates: These low-impact exercises not only improve flexibility, balance, and posture but also aid in weight loss by toning muscles and increasing calorie expenditure. Practicing yoga or Pilates in the morning can also promote relaxation, reduce stress, and enhance overall well-being, making it a holistic approach to weight loss.
- Circuit Training: Circuit training involves performing a series of exercises focusing on various muscle groups while taking little breaks in between. This high-intensity physical activity not only burns calories but also keeps your heart rate elevated, maximizing fat burning and improving cardiovascular fitness. You can mix and match bodyweight workouts with resistance bands or weights to create your own circuit.
- Morning Walk or Jog: A brisk walk or jog in the morning is a fun and fantastic way to kickstart your metabolism and burn calories. It’s low-impact, beginner-friendly, and can be easily integrated into your daily routine. Plus, getting outdoors and soaking up some sunlight can boost your mood, setting a positive tone for the rest of the day.
- Interval Training: Incorporating intervals of high-intensity exercise followed by periods of rest or low-intensity recovery can maximize calorie burn and improve fitness levels. Whether it’s sprinting intervals, cycling sprints, or jump squats, alternating between bursts of intensity and recovery can supercharge your metabolism and accelerate weight loss.
- Dance Workouts: Who says exercise can’t be fun? Dancing is a creative way to burn calories, tone muscles, and improve cardiovascular health. Whether you take a Zumba class or simply groove to your favorite music, dancing in the morning can be a joyful and effective way to start your day on a great note.
