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Sometimes there is only one problem separating us from sports: a total lack of time. It is not always easy to allocate a couple of hours in the morning or afternoon to go to the gym, and you can't always get there right after work.
However, do not be upset: you can do exercises late in the evening or even closer to night, if you know how to do it correctly. Let's understand everything in order.
What are the benefits of evening workouts?
If you approach evening workouts correctly, there is nothing harmful about them. Moreover, they have several benefits.
You will get rid of the stress accumulated during the day
Many of us are familiar with the pleasant feeling of a mental boost after a workout. Exercise is well known for helping to relieve stress and anxiety. And if you put off your workout until the evening, you can shed the weight of anxiety and negativity that has accumulated during the day.
You'll improve your sleep
Regular exercise helps ensure a good night's sleep. And evening workouts, according to research, increase the amount of time people spend in the slow-wave sleep phase.
Still, timing matters: if you exercise too late, shortly before heading to bed, you may find it difficult to fall asleep and your resting efficiency decreases.
You go to a gym that doesn't have a lot of people in it
Some gyms are open 24 hours a day, and that's a big plus. Even better, they are not as crowded in the late evening as they are in the morning and afternoon.
Consequently, you have unfettered access to all the machines you want to use. On top of that, you'll be able to enjoy the silence and also work out without embarrassment if you feel uncomfortable in a crowd.
What are the disadvantages of evening workouts?
Of course, evening workouts have plenty of advantages, but they also have disadvantages that you should be aware of.
You'll have a harder time sticking to your schedule
Those who work out in the late evening may find it harder to stick to a workout schedule than those who devote some time to them in the morning.
First, you're tired during the day, and this can affect your motivation to head to the gym. Second, your to-do list can grow at an incredible rate and take up too much time - so much that there's simply no time left for exercise.
Still, if you plan your schedule properly and gather your willpower into a fist, you can incorporate exercise into your schedule and make it an integral part of your life.
You could be getting worse sleep
If you approach your evening workouts the wrong way, they will make your sleep worse, not better.
This is what happens when you do a set of exercises that get your heart beating faster and cause a burst of energy, and then go straight to bed afterward.
Your workout-excited body and mind just can't settle down enough to go to sleep. This causes you to toss and turn and stare at the ceiling, and in the morning you wake up shattered and realize you slept less than you planned.
You won't be able to attend group workouts
Another disadvantage of evening workouts is that it will be difficult for you to find like-minded people.
Not everyone wants to exercise at a late hour, so group classes can be forgotten. However, if you prefer to exercise alone, this won't be too much of a problem for you.
How to exercise properly in the evening
There are a few important things to keep in mind when planning to exercise late at night.
Plan your time correctly
Try to finish your workout at least a couple hours before bedtime. This will give your body and mind a chance to “cool down” before you head to bed.
Exercise at a lower intensity
If possible, find a workout that doesn't raise your heart rate and body temperature too much.
You can do Pilates, yoga, brisk walking, or strength training. But HIIT workouts, cycling, running, and other high-intensity activities are best put off until you have time to work out in the morning or afternoon.
Take a warm shower after your workout
After you've done your exercises, go for a warm, not hot, shower. It helps you relax and lower your body temperature a bit, which will help you fall asleep quickly and get a good night's sleep.
Maintain good sleep hygiene
To ensure that your workouts are beneficial and your body has time to recover, it's important to practice good sleep hygiene.
Try to go to bed at the same time every day, weekdays, weekends and holidays.
Carve out half an hour before bed to use this time to relax. Dim the lights, turn off your smartphone, drink chamomile tea, write something in your journal, or read a book - these are actions that will help you calm down and fall asleep faster.
Get the timing of your meals right
If you're working out in the evening, it's likely after you've enjoyed lunch and dinner. It's important to time your meals correctly so that you have the energy to exercise, but it doesn't cause sleep problems.
Be sure to eat at least two hours before your workout, and if you are very tired, a small snack half an hour before is fine. But you shouldn't eat after your workout, especially if you want to go to bed almost immediately afterward.
