The old adage “timing is everything” rings true, especially regarding your workout schedule. Recent insights, including from a Nature Portfolio study, reveal essential strategies to enhance recovery through effective workout scheduling. Here is a question from a person who exercises regularly and is working to fit it into his schedule better:

Stew, I have a question about scheduling workouts. Some days, my commute causes me to miss my morning or pre-work workout. If I do it in the evening, I feel wired for the next few hours, often staying awake past midnight, which affects my wakeup time the next morning. Do you have any advice on scheduling cardio, weight training and weekly calisthenics? Thanks, Jacob

Late-day exercise poses a unique challenge. On one hand, you’re attempting to push through your workout goals, yet on the other, you must consider the impact on your sleep quality. The aforementioned study highlights that exercising too close to bedtime can lead to difficulty falling and staying asleep. Working out wakes you up by increasing stress hormones, elevating body temperature and increasing energy levels. Consider modifying your type of workout if your sleep is suffering after evening sessions.

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Consider the time of day you exercise to optimize your recovery and boost your sleep quality. Go hard in the mornings when you can and use the evenings for lower-intensity cardio and stretching activities. If evenings are your preferred workout time, aim for moderate-intensity sessions rather than high-intensity interval training (HIIT) or heavy lifting close to sleep. If going heavy or performing higher-intensity workouts in the evening is your thing, give yourself at least four hours before starting your sleep ritual. After the exercise, cool yourself with a shower. Cooldowns will be important; yoga or stretching can help unwind your mind for a peaceful night’s sleep.

Practice good sleep hygiene to enhance your sleep quality and workout recovery. Set an alarm 30-60 minutes before you want to be in bed. Use this time to put away your screens (TV, computer, phone) and start creating a dark and cool sleep environment. With time, this becomes habitual, and the sleep process becomes an established routine that signals your body to wind down.

On the other hand, if you need to stay awake longer than your average night, train harder in the evening. This practice is particularly effective for individuals starting a night-shift cycle when alertness and energy levels are crucial.

By thoughtfully approaching workout timing and intensity, you can significantly improve your recovery and sleep quality, and use fitness as a tool to awaken or calm down for a better night’s sleep. It’s all about listening to your body and making informed choices that align with your goals.

It’s time to balance your workout regimen with proper recovery practices. The Military.com Fitness Section has valuable articles that will help you perfect your exercise timing and enhance your energy levels for future workouts by prioritizing recovery (sleep and nutrition).

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