Optimising fitness: The pros and cons of late-night workouts

The time of day, when you choose to work out, has a big impact on your results. While morning workouts come with their own benefits, late-night workouts are also quite great. Let us have a look at the advantages and disadvantages of late-night workouts brought to us by health experts at Bulk.

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Late-night workout- 7:30pm and onwards 

Advantages 

1.  Higher energy levels 

A study from The University of Birmingham shows you can go up to 20 percent longer when exercising in the evening, at a higher intensity.  

Therefore, doing workouts at a longer, faster, stronger rate will demonstrate results a lot quicker. 

2.  Muscles will tone up faster 

Muscle strength and function peaks in the evening, as fluctuating hormones can make workouts later in the day more effective.  

ALSO READ: Expert opinion: How morning workouts impact your fitness goal

High levels of cortisol in the morning can prevent muscle growth, however high levels of testosterone in the evening boosts it. 

3.  P.M workouts having negative impacts on sleep is a myth 

Whilst many people believe that working out late at night can be extremely disruptive to your quality of sleep, as endorphins are still buzzing, this is a myth. 

Endorphins actually help to improve the ability to sleep, which also helps reduces stress. 

A study in Sleep Medicine found that only two percent of vigorous exercisers said workouts interrupted their sleep, as 30 percent slept better after a good sweat. 

Of course, depending on how late night your workout is, people may tend to rely on caffeine and taurine which are known as popular pre-workout supplements. 

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Whilst there is a lot of research to support their performance benefits, particularly if you are strength training, caffeine can be problematic and impact sleep quality. 

Therefore, opting for caffeine-free pre-workout is a better option, which contains Beta Alanine and Citrulline Malate which helps to preserve muscle pH and acidity levels – delaying the build-up of lactic acid and muscle fatigue. 

4.  Effective stress relief 

After a long day, exercise can help you unwind and de-stress. 

This is because physical activity produces endorphins, which are chemicals in the brain that act as natural painkillers.  

Studies show that among those who exercise, 33 percent of high-stress adults said they feel less stressed after exercising, compared with 18 percent of low-stress adults.  

Disadvantages 

1.  Can impact consistency 

Exercising later in the day can make it much more tempting to move it to the next day because you are too tired. 

Studies also suggest that fixing your workout session to morning time may make it easier for you to turn exercising into a daily habit than setting it at night-time.  

2.  Your post-workout fuel is consumed too late 

It is important to help your muscles recover to replace their glycogen stores. 

Therefore, eating a meal that contains both carbohydrates and protein after your exercise session is recommended. 

However, if you are completing a workout late at night, your hunger levels may take a lot longer to kick in, therefore you are eating extremely late. 

Eating late at night go against your body’s circadian rhythm, impacting your metabolism and make it more difficult to maintain blood sugar levels. 

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3.  Less time for post workout stretching 

You may be going to the gym at 9pm, however it closes at 10pm, which can make you rush out of the door. 

Not giving yourself enough time to complete thorough pre and post workout stretching can put you at risk of injury. 

Muscles and tendons that aren’t stretched properly after exercise may be more susceptible to injury.  

Whilst it’s not only important to make sure you’re stretching after exercise, but also that you’re doing the right types of stretches. 

Bulk.com experts recommend using the RAMP method to help structure your workouts.  

Following these steps for a warmup which should last around 15-20 minutes should put you in an optimal state to carry out your workout.