We have a patient that has just started incorporating exercise in their daily routine - they asked our physical therapists when the optimal time is to workout, morning or evening? Tony shares that he personally prefers exercising in the morning.
When determining which is best, morning vs. evening workouts, the most important factor to consider is what will work best for your schedule because the best workout is the one you show up for. However, there are other factors you can consider….
When you hear your alarm go off, sometimes the last thing you want to do is roll out of bed, lace up your sneakers and get to the gym. However, there are some really great advantages to a morning workout! For example, studies show if you plan on doing strength or cardio it requires your body to use stored fat - burn-time will last longer after a morning workout. Also, if you workout or lift in the morning it may result in a better night’s sleep. Additionally, studies show people who workout in the AM have a lower calorie intake compared to those that workout in the evening.
With all that said, working out in the evening has its benefits, too. During an evening workout you might perform better and get bigger gains because you’re already warmed up and may be more motivated to workout. You may even have more power and endurance levels! An evening workout could be a great way for you to end your day. After a long day it can be a great way to de-stress and it may result in better sleep.
Something you don’t want your workout routine to do is decrease the amount of sleep you get each day - sleep is just as important! Depending on your routine, exercising in the morning may mean waking up earlier than you should. Whereas, exercising in the evening may end up keeping you up. Ultimately, when choosing your workout routine, it should be based on what works best for you!
Tony wanted to share his top 5 keys to running. He is an avid runner so he has some great tips! Read below to find out more:
Tony just ran the Pittsburgh marathon this past Sunday - completing the race in two hours and fifty one minutes. Preparing and completing a marathon takes a toll on your body so a good recovery plan is key. Tony is a seasoned marathoner and he has set steps he takes post-marathon - check out his nine step routine below:
Tony has been training for the Pittsburgh marathon and someone asked him how he chooses a goal race. He broke it down into five easy steps...
1. Decide how far you want to race:
You can choose any distance race from a 5K to an ultra-marathon.
5K - 3 miles
10K - 6 miles
Half Marathon - 13 miles
Marathon - 26 miles
Ultra Marathon - 50 to 100 miles
Triathlons - vary between 16 - 140 miles
2. When do you want to race? AND when do you want to train?
When considering what season you want the race to take place (Spring, Summer, fall, Winter) you also need to consider when you want to train. For instance, if you want to do a fall race, your training will take place during the summer.
How much training time you’ll need will be discussed in an upcoming step.
3. Where do you want to race?
Do you want to race locally or are you looking for a destination race? There are a lot of factors that go into making this decision that should be considered (fees, accommodations, terrain, etc.). To locate races you can use these two resources:
4. What terrain / conditions do you want the race to be in?
This will help determine where you want your race to be held. Think about the terrain that you’re looking for - do you prefer flat runs or do you love running up hills.
Flat race, hilly race. Also take into consideration the climate / weather of the place you’re considering - is it typically humid around the time of the race? What will the temperature be?
5. Assess your current fitness level:
Your current fitness level will not only determine the length and type of race you’re ready for but it will also help you determine how much training you need to prepare for the race. If you’re a beginner you’re going to need an optimal amount of time to train and prepare. Typically you need:
4-6 months to prepare for a marathon
3-4 months for a Half marathon
8-12 weeks for a 10k
4-8 weeks for a 5
Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach