Your body has many natural hormonal cycles during the day, making the timing of your exercise program crucial to optimally harnessing your fat-burning hormones. Just as prescription drugs have an indication of what time of day they are to be taken in order to maximize their effect, your workout program needs to be planned so that the benefits of the exercise can be fully realized by your hormonal system. it’s the way Exercise Timing.
Exercise Timing, By far the best time to exercise is in the morning when your testosterone levels are at their highest, you can be sure that you are burning calories from fat rather than muscle. The testosterone boost you get from your workout also will provide you with energy and strength for the rest of the day, a more relaxed temperament, and relief from stress. And because your insulin levels are low, you avoid the fat storage effects of insulin and are thus able to burn more fat rather than muscle when you exercise.
Another advantage of workout out in the morning is that your metabolism will increase for the rest of the day. Exercise has an after-burn effect that can last as long as 12 hours. Because your metabolism slows significantly when you sleep, you will lose much of this after-burn effect if you exercise late in the evening or right before bed, and you may even have trouble sleeping, particularly if you work after 9:00 p.m.
Exercise Timing, There are several precautions for working out early in the morning. When you first wake up, your joints can be stiff and your spinal disks can be swollen from the nighttime inactivity—a problem that increases as you age. Therefore, you should always start your morning workout with a longer warm-up than you would in the afternoon. Slow walking, light jogging, gentle stretches, and other light aerobics are ideal for warming up and getting your circulation going. After 10 to 20 minutes, you should start to feel your muscle getting slightly warmer, a sign that you are ready to move o the more intense exercises.
Do not do any extreme forward or backbends that can harm your lower back and disk, aggressive neck roll that can be injurious to the nerves of your neck, extreme end-range motion stretches that can put too much strain on your muscles. If you have coronary artery disease (have had or are a high risk for a heart attack or myocardial infarction, on experience angina), it is probably not a good idea to exercise at all in the early morning as it can be irritating to the coronary blood vessels.
I realize that many people these days have tight schedules that do not allow them to exercise in the morning in the morning. Instead, these people should try to exercise as early in the day as possible, perhaps during lunch. Some of my patients even divide their exercise into two sessions, taking a brisk (sweat-including) half-hour walk during their lunch break and then lifting weights at a gym or at home right after work.
While it is important to try exercise as early in the day as possible, it is even more crucial to simply find time in your schedule to work out at least every other day even if it isn’t until 6:00 or 7:00 p.m. I often advise schedule “appointments” to exercise the same way you would schedule a business meeting or a visit to the dentist.