How I Manage My Workout Time to Increase My Productivity and Focus
The positive effects of exercise are well known: In addition to the traditional increases in endurance and strength that most gym-goers strive for, exercise can improve your mood, promote better sleep, and even help reduce anxiety over time. .
These benefits tend to occur whenever you exercise, but the time you take a walk, hit the gym, or otherwise move your body can affect how these positive results show up throughout the day. Personally, I noticed a big difference in my focus and productivity when I switched to morning workouts. Here’s how you can find a workout schedule that will be most beneficial for you.
Benefits of early training (in my opinion)
Last year, I wrote about how exercising before studying can help you focus and process information better. Of course, no matter how many studies support something, not every consensus finding applies to every person, but I found my deep dive into the broad benefits of pre-study training to be enlightening regardless.
And yet I wrote them off. I really enjoyed my afternoon and evening workout regimen. They gave me a feeling of peace and satisfaction before bed and also made me feel sleepy. Besides, I’m hardly the type of person who wakes up early and leaves the comfort of my bed only to break a sweat before getting to work. Or so I thought: About a year ago I started teaching one spin class a week at 7am.
Besides making a little extra money, I started getting something amazing out of this early-rising workout: On the days I taught early spin classes, I was more energized and focused on my work. It took me an incredibly long time to connect this to my previous research on the benefits of exercise before a study session (blame my bias against waking up early), but it does suggest that you can think of exercise as another tool for improving your productivity . performance.
While research shows that it can take up to six months to realize the full benefits of brain-improving exercise , including improved memory, in my experience, timing your exercise can allow you to feel some of these positive effects in the short term as well.
The benefits of early training according to a professional
I’m just one person with one experience, so I decided to consult with someone who has more evidence to rely on. According to Teddy Savage, National Lead Trainer at Planet Fitness, “Working out before work can have a profound effect on improving your mental focus, brain function, and ability to maintain high energy levels to power through long meetings.”
Pros and cons of morning and evening workouts
Therefore, it is important to find a time that works for your schedule and your needs, and then stick to it to get into a routine. However, there are some pros and cons to keep in mind.
According to Savage, morning workouts can help improve alertness, cognitive function and concentration, improve mood and energy, positively impact your metabolism, and help regulate your circadian rhythm for better sleep quality. The big downside to a morning routine is that it requires you to get up and exercise every morning. If you find it difficult to commit and start skipping workouts to sleep, or you feel like you’re running out of time and have to skip important parts of your workout (like warming up), you may need to find another time.
Evening workouts, on the other hand, give you more freedom, which can make your workouts more effective. Additionally, because your core body temperature is higher in the evening, you can reduce your risk of injury due to stiff or cold muscles. Speaking from experience, it is also a great way to release stress that has built up throughout the day. Health status may also be a factor: Savage notes that research suggests that people with type 2 diabetes should consider evening exercise, as it can improve insulin sensitivity.
On the other hand, if you’re feeling sluggish or lethargic after a long day at work, you might not feel like going to the gym, and the adrenaline rush and vigorous evening workout may keep you up at night if you push it too hard. to bed.
How to Find the Ideal Workout Time
Like I said, I also like evening workouts – and that’s okay. According to Savage, it’s less important when you exercise during the day than that you exercise at all. He says he often reminds gym-goers that their fitness journey is unique to them, meaning everyone is free to find the best time to work out, which may just mean a time when they can actually follow through.
The main thing here is to experiment. Try switching up during your workout to see if different times produce different results. Consider the advantages and disadvantages of each—and, above all, think about the long-term viability of the schedule you choose.
“The goal is to create self-efficacy , which speaks to building confidence in members, knowing that they can stick to their daily routine without feeling like it is becoming a chore that will take them too far beyond their normal routine,” says Savage. “This strategy usually helps them discover a more enjoyable feeling of working out and helps them enjoy the full range of health benefits that consistency brings.”