Science Confirms A Morning Workout Gets Better Results

Early morning workouts upregulate the gene expression responsible for metabolism.

5 Minute Read
2024.09-11

As a society we are more goal-oriented than ever and optimization has found its way into our vernacular. Whether it be tracking our run times, investing in wearable tech, or changing our workouts to suit our age bracket, exercise is a prime example of where we like to explore the outer limits. We are also more in tune with our bodies than ever before and keen to know on a bespoke level, what our bodies respond to.

When is best to workout?

When it comes to gym sessions and workouts, there tends to be a split between those who workout first thing in the morning and those who workout in the evening. There is evidence that working out in the evening aids quicker sleep, as long as you’re in the shower at least an hour before bedtime.

Moreover, the British Medical Journal reports, “Performing bodyweight resistance exercise activity breaks in the evening has the potential to improve sleep period and total sleep time and does not disrupt other aspects of sleep quality.”

However, when it comes to the best time to workout for fat burning and weight management, the first half of the day has been proven to have the edge.

Morning workouts break down more fat

In a 2023 study by the Karolinska Institutet in Sweden and the University of Copenhagen in Denmark, researchers studied various markers for fat metabolism in mice. The mice that did physical activity in the equivalent of our human morning, increased their metabolism more than those who exercised at a time when they usually rest. The ‘morning mice’ also displayed escalated gene expression of genes involved in the breakdown of body fat tissue, as well as increases in both the number and productivity of mitochondria (the battery packs of cells). Therefore, drawing the conclusion that timing is indeed, important in improving the health benefits of exercise.

Further research published in the same year, in The Journal Of The Obesity, focused on the diurnal pattern between moderate to vigorous physical activity and obesity (MVPA). The team investigated the optimal time of day for exercise in weight management and concluded that 7am - 9am to be the most favorable time of day to enhance the association between MVPA and obesity. Thus proving morning exercise to have a positive, obesity protective impact on those who are sedentary for the rest of the day.

Optimal physical performance is a cumulative lifestyle effort

Any effective fitness plan should be supported by a highly nutritious diet, prioritizing rest, deeply restorative sleep and a clinically dosed, daily health supplement. Recovery also makes for a key piece of the picture and trials show athletes who supplement daily with 250mg of Hydrocurc™, as formulated in LYMA, possess reduced levels of all proteins that indicate muscle fatigue 24 hours after exercise. Furthermore, they report fewer and less severe muscle aches and are able to get back to their workout routine faster. Natural compound Levagen®+ is frequently used by Olympians, major sports teams and other international athletes to support recovery. Known as the ‘bliss molecule’, Levagen®+ significantly reduces lactate levels, allowing exercise at higher intensities and for a longer duration.

The importance of exercise on long-term health

There are plenty more reasons to workout than physical appearance. Resistance training, HIIT workouts, walking and swimming are proven to be great exercises to combat inflammaging and arguably paramount to all, our long-term health.

On a molecular level, all organs operate better following physical exercise, with one mass MIT and Harvard study discovering the most extreme changes occur in the adrenal gland, which produces hormones that regulate many important processes such as immunity, metabolism, and blood pressure.

Exercise is fundamental to both our longevity and mental health, so perhaps more prudent is to make sure we keep active, rather than obsessing over the time of day. Still, now there is proof positive that early morning workouts are an all-round excellent way to start the day.