Scientists have revealed the best time of day to exercise and burn fat. New research has found that exercising in the morning may be the most effective way to lose weight.
The study, which looked at body fat levels after high-intensity exercise on a treadmill, found that those who exercised in an “early active phase” – which corresponds to morning exercise – had an increase in metabolism compared to those who exercised at another time of the day.
Professor Juleen Zierath, from the Department of Molecular Medicine and Surgery and the Department of Physiology and Pharmacology, Karolinska Institutetstated:
Our findings suggest that late morning exercise may be more effective than late evening exercise in terms of boosting metabolism and fat burning and, if so, could prove beneficial for overweight people.
Researchers say physical activity at different times of the day can affect the body in different ways, as biological processes depend on cells’ circadian rhythms, the 24-hour cycle that is part of the body’s internal clock.
The study
During the study, scientists analyzed various markers for fat metabolism and which genes were active in adipose tissue after exercise.
They found that physical activity in an early active phase increases the expression of genes involved in the breakdown of adipose tissue, thermogenesis (heat production) and adipose tissue cells indicating a higher metabolic rate.
According to the study, published in the journal PNAS, these effects were observed only in subjects who exercised in the first active phase.
Professor Zierath added:
The right timing appears to be important for the body’s energy balance and for enhancing the health benefits of exercise, but further studies are needed to draw reliable conclusions about the relevance of our findings.
In addition to metabolism: why the morning changes your day
Training in the morning doesn’t just mean burning more fat, those who train early tend to maintain the routine more consistently over time. The reason is simple: in the morning there are fewer unexpected events that can throw off your training. No colleagues holding you back, no accumulated tiredness, no last minute invitations. Exercise becomes the first priority of the day, not something to squeeze in if you have time left over.
The effect on energy is immediate and lasts for hours, instead of dragging tiredness until the mid-morning coffee, those who train early arrive at the office already awake and mentally clear. Physical activity stimulates the production of endorphins and improves circulation, preparing the body and mind for the challenges of the day. Many report feeling more focused, more productive and coping better with work stress.
Sleep also benefits, and there is an interesting virtuous circle here. Morning exercise reinforces the natural circadian rhythm: the body learns to wake up active and fall asleep when needed. Those who exercise in the morning tend to have a deeper and more regular sleep than those who exercise in the evening, when adrenaline and high body temperature can make it difficult to fall asleep. It’s like synchronizing your biological clock with the demands of modern life.
When morning is not an option
Not everyone can afford to get up at dawn to train, there are those who have incompatible work shifts, those who have to take their children to school or simply those who just can’t get enough fuel before ten o’clock. The good news is that not all is lost: the important thing is to find your optimal window and consistently stick to it.
If the morning is impossible, the early afternoon represents a valid alternative. Around 3-5pm the body temperature reaches its natural peak, the muscles are more reactive and coordination is better. Many athletes achieve their best performances in this time slot. Sure, it lacks the metabolic advantage of the morning, but the quality of the workout can still be excellent.
For those who can only train in the evening, the secret lies in optimization, the body must be given time to “cool down” before going to bed: finishing training at least two hours before sleeping helps to avoid insomnia problems. Additionally, the evening may be a good time for less intense activities such as yoga, pilates or stretching, which promote relaxation rather than overstimulating the nervous system. Evening exercise won’t burn as much fat as morning exercise, but it’s still infinitely better than not exercising at all. Consistency always beats the perfect moment.
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