Is your daily routine is hectic? Do you want to squeeze in the most out of your training time? Then you need to know when is the best time of day to train so you can benefit the most from your workout!
The main thing that is hugely positive about working out early in the morning is it helps the body to lose weight by sourcing energy from the body’s fat reserves. The body uses this energy as opposed to burning off the calories from the day’s earlier lunch or dinner. As a result, you really are metabolising more fat from working out in the morning! There are a few things you need to know before your morning workout….
Eat Your Breakfast After You Train
Recent research has shown that by working out early in the morning, before consuming your breakfast it will help speed weight loss and boost energy levels by priming and preparing the body for an all-day fat burn. In this groundbreaking study from the Journal of Physiology, 28 young, healthy men spent six weeks eating a loaded diet of 30% more calories and 50% more fat than they had previously been consuming. Half of the group spent the six weeks eating their increased food portions and not exercising, the other half started by working out every day. The men who were working out were then halved. Both halves trained first thing in the morning. The first half hit the gym training and fasting before their workout. The other half hit the gym (and did the same workout) after a high-carbohydrate oat meal breakfast. The fasting exercisers ate the same breakfast; they just did so after they were working out.
At the end of six week eating research experiment ( the men not surprisingly) who did not partake in exercise and had a sedentary lifestyle gained on average 6 pounds each. The men who’d been exercising after breakfast gained weight, approximately 3 pounds each. The men who consumed breakfast after their morning workout put on no weight at all. They were able to eat the extra food without having to sacrifice a huge weight gain by eating breakfast after their early morning workout.
I love my go to homemade protein balls, frozen banana and sugar free granola after a workout!
Align your Internal Body Clock or circadian rhythms!
If you align your circadian rhythms with the natural world around you, it will help give your metabolisms a boost. One recent study by the International Journal of Endocrinology showed that people who were exposed to natural light within two hours after waking tended to be slimmer and better able to manage their weight than people who didn’t get any natural light, regardless of what they ate throughout the day. I know Ireland does not provide us with the bright sun light our body’s desire but gather as much natural light as you can in your day by getting up earlier and thus boosting your metabolism!
So next Monday morning switch off the snooze button and think of an early-morning workout that’ll help you meet your fitness goal and give you an extra boost of energy than those extra few minutes snoozing.
Go to bed earlier
Your retinas in the eye serve two purposes; they receive the input necessary for vision, and hold the sensors that detect the rise and fall of daylight. Your own body uses light to set your internal clock to a 24-hour cycle, which is largely regulated by the hormone melatonin. Your body produces melatonin at night, which tells your body that it’s time to go to bed. But when your retinas take in light, especially blue light (such as laptops and mobile phones) this light suppresses production of melatonin, messing up your circadian rhythm. So switch off those electrical devices before bedtime! Break into the earlier nights gradually and ease your body clock into an earlier bedtime night by night.
Set up your surrounds and bedroom environment
Ensure your bedroom is a place of calm and clutter free. I also, like to spray essential oils such as lavender around my room to promote calm and slumber in my room. I dilute the lavender with water and spray it on my pillows.
My essential oils must: lavender and rose on my pillows before bedtime for a calm nights sleep
Working it is beneficial no matter what time you fit it into your lifestyle so make sure you always pack in your Pilates session no matter what time of the day it is!
So now you know the best time to workout- Book in my Monday and Friday early morning classes in Leeson Street and let’s all metabolise more fat and get a great reformer Pilates workout!
Audrey teaches in Leeson Street
7 am/ 8 am/ 9.30am/ 10.30am / 12.45pm
9.30am & 10.30am
Fridays 5.30pm & 6.30 pm