There is no single best time of day to work out; the choice largely depends on personal inclinations, daily routines and individual needs. Training is the body’s adaptive response to consistent practice and, to be effective, it needs to be varied.
To promote the necessary metabolic adaptations, it can therefore be beneficial to change both the training programme and the timing of our workouts frequently.
Although no study to date has shown that training in the very early hours of the morning improves performance, the findings of some research highlight important health benefits:
1. Prevention of hypertension: morning training appears to be particularly effective in lowering blood pressure, which then seems to remain stable throughout the day;
2. Reduction in insulin resistance: early-morning exercise in a fasted state improves insulin sensitivity, limiting glucose production by the pancreas;
3. Reduction in fat mass: during the overnight fast, blood glucose and glycogen levels are low. If we manage to avoid a substantial breakfast, the body will draw on fat stores to meet the energy demands of a morning workout;
4. Skin quality: the beneficial effects on the skin of exercise-induced vasodilation — oxygenation, radiance and a healthy glow — are particularly evident among those who train at the start of the day