Evening Exercise Gives Olympians the Edge

Top athletes may find their performance peaks at night

As the world's elite athletes prepare for the Paris Olympic Games, a surprising factor could influence who takes home the gold: the time of day they compete. A fascinating study has found that swimmers perform their best in the early evening. Specifically, around 5:12pm has emerged as a golden hour for breaking records.

The research examined medal-winning swimmers over four Olympic Games in Athens, Beijing, London, and Rio. The conclusion? Evening events might provide the ideal conditions for peak performance. And it's not just the Olympians; recreational cyclists and those performing resistance exercises also fare better in the late afternoon to evening.

So, why does the time of day matter? It all boils down to our circadian rhythms. These internal clocks regulate everything from sleep to appetite to exercise efficiency throughout the day. The hypothalamus in the brain, influenced by light exposure, keeps these rhythms in check. However, peripheral clocks in our muscles can be adjusted by our activities. Regular exercise at different times can reshape these rhythms, potentially altering performance and health outcomes.

Enter Juleen Zierath, an exercise physiologist at the Karolinska Institute. Her research indicates strategic timing of exercise could maximize health benefits. In studies with mice, those exercising in the morning burned more fat. Similar findings in humans show morning exercise can reduce abdominal fat and blood pressure in women. In men, evening workouts improved muscular performance and fat breakdown.

Yet, while evidence is compelling, some analyses suggest inconsistencies. Individual differences play a significant role. Early risers and night owls experience peak performance at different times. Karyn Esser, a physiologist from the University of Florida, highlights these variations, explaining that "larks" have a slightly shorter clock, while "owls" run on a longer one.

Studies show that exercise can potentially reset muscle clocks, allowing athletes to recalibrate their internal timing. Whether facing shift work or jet lag, this adaptation could be a game-changer. Rodent research suggests consistent morning training can shift molecular clocks in muscle and lung tissues, boosting endurance irrespective of initial timing.

Reliable routines seem to be essential. Consistent timing of exercise sessions could boost an athlete’s performance on competition day. Zierath advises athletes to align their training with anticipated event times for optimal results.

Despite emerging data, researchers stress that exercising at any time is advantageous. However, once you've pinpointed a time that suits you, sticking to it might deliver an unexpected edge.

Key Takeaways

• Olympic swimmers perform best around 5:12pm.

• Circadian rhythms can influence performance and health.

• Regular timing of exercise may offer a competitive advantage.

Source

The best time to exercise?

When you can and want? I have tried early morning, late morning, afternoon and evening, and found for best stamina and power, one hour after a solid lunch.

But if you just maintenance exercise, whenever you feel are best time. As retirees and expats, can make two three sessions a day,bad I do now.

Anytime your in bed with a girl (or whatever your preference). Best exercise. Swimming comes in second.

21 hours ago, Hummin said:

The best time to exercise?

When you can and want? I have tried early morning, late morning, afternoon and evening, and found for best stamina and power, one hour after a solid lunch.

But if you just maintenance exercise, whenever you feel are best time. As retirees and expats, can make two three sessions a day,bad I do now.

Very few people, if they exercise properly, can or would exercise multiple times daily, and older retirees are certainly more likely than any other group to suffer injury from over-exercising.

Doing a 1-2-hour solid Gym session with a workout programme is sufficient for anyone.

13 hours ago, dinsdale said:

Anytime your in bed with a girl (or whatever your preference). Best exercise. Swimming comes in second.

Yeah, but she says she still needs more exercise, your 1 minute is not enough 😁

2 hours ago, Scouse123 said:

Very few people, if they exercise properly, can or would exercise multiple times daily, and older retirees are certainly more likely than any other group to suffer injury from over-exercising.

Doing a 1-2-hour solid Gym session with a workout programme is sufficient for anyone.

Low impact low intensity cardio, like rowing, swimming and walking is exercises?

It's all about doing what you can when you can, and listen to your body and know your limits.

I do my weight training early .. anywhere from 3am -5am ( and that's immediatly after a large cappuccino )

today was squats, leg presses and dead hangs and hanging crunches

outdoor yardwork anytime after 6:30 . go to watch for our slithering friends !

All depends on the individual. Some are morning and some are evening people. I've found my best workouts always came in the morning, after a good evening meal, stored glycogen for the morning, along with simple carbs for breakfast, including fruit. The older some get, your energy level might go down if you workout after lunch, and might not be enough for the workout. Hard to change a routine if you've done one for decades, but it's possible, especially seeing most expats are retired and don't need to work in the mornings anymore.

39 minutes ago, fredwiggy said:

All depends on the individual. Some are morning and some are evening people.

Correct.

Over the past +30 years gym membership I've tried:

Before work - hated it, not a morning person

During work lunch hour - quick 45mins at the gym downstairs, a good time for me

After work - OK time once in the gym but sometimes found excuses to drive straight home.

Now exercise between 10am to 1pm. Perfect for me.

19 minutes ago, Bredbury Blue said:

Correct.

Over the past +30 years gym membership I've tried:

Before work - hated it, not a morning person

During work lunch hour - quick 45mins at the gym downstairs, a good time for me

After work - OK time once in the gym but sometimes found excuses to drive straight home.

Now exercise between 10am to 1pm. Perfect for me.

That's what I am doing, and it's worked best for me: about 1 hour 30 minutes, followed by low-intensity fast walking for 4 miles in the early evening.

5 minutes ago, Scouse123 said:

That's what I am doing, and it's worked best for me: about 1 hour 30 minutes, followed by low-intensity fast walking for 4 miles in the early evening.

I do the same- and it works for me

No particular way or time of exercise is "right" really - I guess as they say different strokes for different folks