Best Time to Run Daily: Around 5 PM
According to the principles of the human biological clock, the body's adaptability and physical performance peak in the afternoon and early evening (approximately 4 PM to 6 PM). During this period, most people experience calm, stable mental states and abundant energy. Flexibility, coordination, accuracy, and adaptability in physical activities are at their optimal levels, making this an excellent time to run.
However, the reality is that these two periods coincide with our busiest times for work and study. Although physical function is optimal, few people—except professional athletes—have the flexibility to exercise during these hours.
A study published on the 20th by the University of Chicago Clinical Research Center indicates that the body's biological clock plays a more significant role in how the body responds to exercise than previously thought.This finding may alter people's habit of exercising in the morning.
The research center studied the body's response (hormone levels) to exercise at different times of the day in 40 men aged 30 to 40. Results showed that during evening and nighttime hours, key metabolic hormones exhibited the strongest response to physical activity.
University of Chicago researchers noted: During nighttime or evening hours, cortisol (related to fat metabolism) and thyroid-stimulating hormone (related to muscle repair) levels in the blood surge dramatically.
University of Chicago researchers noted that cortisol, linked to fat metabolism, and thyroid-stimulating hormone, associated with muscle repair, surged significantly in the evening and nighttime.
They illustrated that blood tests after an hour of high-intensity treadmill exercise in the morning showed hormone levels comparable to those during bed rest at the same time.However, when the same workout was performed between 7 p.m. and 2 a.m., hormone levels were significantly higher than during other time periods. This indicates that the body's hormonal response to exercise at different times is regulated by the biological clock or circadian rhythm.
Researchers stated:It's premature to conclude that exercising at one time is better than another, but we were surprised to find that hormonal responses to exercise are indeed time-dependent. The body clock appears to play a significant role in how the body responds to exercise.
Previously, experts generally believed morning was the optimal time for weight-loss exercise. These findings may shift that perspective, suggesting evening workouts are more suitable.
Morning, noon, or evening—what's the best time for running? Of course, your workout schedule is constrained by work or study commitments. But if you could choose freely, is there an optimal exercise time? Experts say: Yes. Yet this timing depends largely on you.
In recent years, scientists have continuously explored the relationship between the body's circadian rhythm and exercise to identify the time of day when fat burning is maximized. They discovered that fluctuations in body temperature significantly impact the quality and effectiveness of workouts. In other words, the higher your body temperature during exercise, the better the results.
Typically, body temperature is lowest within 1 to 3 hours after waking up and peaks in the afternoon.Therefore, it's safe to say that the optimal time for exercise is in the afternoon. During this period, your muscles are warmed up, energy levels are high, heart rate is stable, and blood pressure is lower.
However, scientists caution against viewing biological rhythms as the sole determinant. Your best workout time ultimately depends on whether you can consistently stick to it. Schedule workouts at times that don't interfere with your regular routine, and avoid fixating solely on your body clock.