Fitness
Should you sync your exercise time to your chronotype?
A new study suggests that exercising at times that match whether someone is naturally a morning or evening person could reduce their risk of heart problems.
Researchers in Britain and Pakistan determined the chronotypes of 150 people aged between 40 to 60 through questionnaires and 48-hour core body temperature measurements.
Chronotype refers to the tendency to be naturally more active or wakeful at a particular period of the day.
All participants in the study – which was published in the journal Open Heart – had at least one cardiovascular risk factor, such as high blood pressure, obesity or physical inactivity, and were randomly assign-ed to exercise at times that either aligned with their chronotype or did not.
Workouts were scheduled either in the morning (8am-11am) or evening (6pm-9pm).
Out of the group, 134 participants completed all 60 exercise sessions.
Over 12 weeks, the study found that both the matched and mismatched groups show-ed improvements in heart risk factors, aerobic fitness and sleep quality.
However, it discovered that those who exercised in alignment with their chronotype experienced greater reductions in blood pressure.
They also demonstrated better improvements in measures such as heart rate, aerobic capacity and sleep quality, compared to those whose exercise timing did not match their natural preferences.
In light of these findings, we spoke to Nuffield Health personal training lead Sam Quinn in Britain, to find out whether or not he thinks we should all sync our exercise with our chronotype.
What are the main categories of chronotypes?
Chronotypes are often simplified into “morning larks” (early birds) and “night owls” (evening types).
“Morning people or early risers are people who find that their energy levels are optimal first thing in the morning and often find that they are more productive during the first part of the day,” says Quinn.
“Whereas, a night owl, or someone who is more of a night person, would be someone whose energy levels are optimal later in the day or the evening.
“These are generally people who like to stay up late and maybe into the early hours in the morning.”
What are some benefits of trying to sync exercise with your chronotype?
“The main benefit is that it can help you stay consistent with your exercise,” says Quinn.
“We’ve all got busy lives and everyone’s got different preferences, but the best programme is going to be the one that you’re going to be able to stick to.
“For example, if you set a workout programme where you have to go to the gym at eight o’clock in the morning and you’re a night person, you might fail before you’ve even started.
“However, if you select a time which is more suited to your preferred time of day and your body clock, where you feel more energised and it works better for your schedule, you’re going to be much more consistent and much more likely to achieve your goals, whether that’s improving your mental health, an aesthetic goal or a performance-related goal.”
Are there any signs that might indicate someone is working out at the “wrong” time of day?
“I think the main physical signs to look out for are to do with energy levels and performance,” says Quinn.
“For example, someone’s output might be affected.
“They might be struggling to train that day, are not turning up consistently and are struggling to hit their designated reps or loads, therefore might not be able to accomplish their physical goals in the gym.
“Also, sometimes, people look visibly deflated.
“Their energy levels are depleted, they’re looking lethargic and might not be engaging with conversation.
If someone is feeling lethargic and tired, they’re not going to get the most out of their session and they’re not going to enjoy it.”
What other factors might affect your energy levels during workouts?
The quantity and quality of your sleep can have a big impact on your energy levels during a workout.
“If you’re training regularly, but you’re not sleeping and recovering adequately, you’re not going to be energised and are not going to be able to perform at your best during your workouts,” highlights Quinn.
Stress can also sabotage your workouts.
“I would say that lifestyle-related stress is one of the biggest factors that impacts people’s energy levels, focus, motivation and frequency of workouts,” he adds.
“When people come in to train, they might vent about their work-related stress and might only get through 50% of the work that was planned for that session.
“So, stress can be a really big obstacle.”
Fuelling yourself adequately is also key.
“Make sure that you’re recovering appropriately from your workouts with the correct nutrition and are fuelling yourself appropriately, depending on what your goal is,” says Quinn.
ALSO READ: Here’s the proper way to fill your ‘tank’ for exercise
“Try to educate yourself on these variables that are going to impact your goals – such as your sleep, nutrition, hydration and recovery – so that you can utilise all of this to help you to achieve your long-term goals.”
How can someone figure out what their chronotype is and find a routine that works for them?
“Many people think they are a morning person or have read that the best time of day to train is the morning, but when they train in the morning they feel tired and lethargic,” says Quinn.
“Some people also don’t sleep as well because they’re anticipating trying to get into the gym in the morning.
“I find that many people want to be a morning person, but actually train much better in the afternoon or the evening, when they’ve had a couple of extra hours of sleep.”
Sometimes finding a routine that works for you takes a bit of time.
“Finding the right time to train and exercise can take a bit of trial and error, and can sometimes take quite a long time to figure out,” he says.
“Be flexible and try a few different times to see what’s optimal for you, what works with your lifestyle and what is going to enable you to be consistent over time.”
When figuring this out, listening to how your body and mind feels can help guide you.
“I regularly have to communicate with my clients and ask them, ‘How are you feeling? Is this the most suitable time for you?’” he adds.
Most importantly, Quinn reminds people to choose a type of activity that they actually enjoy and will stick to.
“Find out what type of exercise you actually enjoy and that you are going to be consistent with,” he recommends.
“It doesn’t have to be strength training – it could be a dance class or yoga or endurance running.” – By Camilla Foster/PA Media/dpa
ALSO READ: Figuring out the best time to exercise
RICHMOND, Va. (WRIC) — 8News got a visit from two special guests Friday to learn about the benefits of Pilates and try out some beginner moves.
8News anchors Autumn Childress and Delaney Hall were joined by Laura Mae Harper and Angie Madison with Point and Flex Pilates. The studio, which opened on Sept. 3 last year, offers a variety of classes, ranging from beginner to intermediate and advanced.
“We went through years of teaching at other places and developed this beautiful studio for them and this community, and we’re super excited about it,” Harper said.
For more information, visit Point and Flex Pilates.
Like every piece of gear you wear on your body day in and day out, fitness trackers are incredibly personal. The right tracker for you should be comfortable, accurate, and tailored to your lifestyle, including your preferred workouts and health goals. Do you bike, row, or strength train? Do you run on trails for hours at a time, or do you just want a reminder to stand up every hour? Do you want to wear it on your wrist or your finger, or tuck it into your sports bra?
No matter what your needs are, there’s never been a better time to find a powerful, sophisticated tool to help optimize your workouts or jump-start your routine. We test dozens of fitness trackers every year while running, climbing, hiking, or just doing workout videos on our iPads at night, to bring you these picks.
Our top choice for most people is the Garmin Vivoactive 6 ($300), which works well with Android and iOS, but we also vouch for the latest Oura Ring 5 ($399) and the budget-friendly Google Fitbit Air ($100). For more wearables, check out our guides to the Best Smartwatches, Best Smart Rings, and Best Sleep Trackers.
Jump To
Best Fitness Tracker Overall
Garmin makes some of the most accurate fitness trackers on the market, and the Vivoactive 6 is the best midrange option for most people. It strikes a solid balance between smartwatch features and fitness tracking, with support for both iPhone and Android users.
Why WIRED recommends: The Vivoactive 6 is accurate, comfortable, and packed with useful wellness features without feeling overwhelming. It uses Garmin’s proprietary algorithms to power features like Morning Report and Body Battery, which provide daily insights into your sleep, recovery, and readiness. It also has built-in satellite connectivity and GPS, so you can track outdoor workouts without bringing your phone along. There’s also incident detection, which alerts emergency contacts if it detects a serious fall.
Garmin’s biggest advantage remains its free Connect platform, which enables health and fitness tracking without requiring a subscription. The company also continues to add new software features through regular updates without putting them behind a paywall.
The trade-offs: Garmin launched Connect+, a $70-per-year subscription with extras like live tracking and access to Garmin’s AI-powered Active Intelligence. Former editor Adrienne So doesn’t think most people need it, but it’s worth noting if you’re looking for a completely subscription-free experience. The Vivoactive 6 may also feel like overkill for casual users who only want basic activity and sleep tracking.
Fitness
Why this unexpected exercise is most effective for building arm muscle in your 50s – and how to do it properly
When it comes to building strong, defined arms, traditional fitness advice will usually point you toward endless sets of bicep curls and tricep extensions. But according to Dr Stacy Sims, a leading women’s exercise physiologist specialising in perimenopause and menopause, isolation movements like these aren’t necessarily the most effective. Instead, she advocates for one functional compound movement: the farmer’s carry.
Speaking on podcast A Life of Greatness, when host Sarah Grynberg asks how to get arm muscles like Dr Sims, the 51-year-old explained: ‘In order to get shoulders like this, heavy farmer’s carries. I’ve been travelling so much this year, and I haven’t been in the gym being consistent with all the push presses and Olympic lifts that I love to do, but what I have been consistent in doing is heavy farmer’s carries.
‘It’s good for grip strength, learning how to walk properly, core strength, shoulders – so if there’s one move everyone should do, it’s heavy farmer’s carries.’
The magic of the move lies in its ability to engage your biceps, triceps, shoulders, forearms and hands all at once. And because your arms are working continuously to stabilise heavy loads against gravity, the exercise activates the deep muscle fibres that don’t fire up as efficiently in single-joint arm movements, like bicep curls. Here’s how to do it with proper form, plus how heavy to lift and a workout to try, straight from Dr Sims.
How to do a farmer’s carry
- Standing with feet hip-width apart and weights at the outside of the ankles, hinge your hips back and bend the knees, keeping your back flat.
- Tighten up your lower back and abdominals before reaching down to grab the weights.
- After gripping the weights, begin to stand tall by driving your heels into the ground, maintaining a tight form. Once you reach full standing position, tighten your armpits and make sure your shoulders are pulled back to activate the muscles in the rotator cuff area.
- Finally, begin to take small steps forward, maintaining a strong grip and form. If you’re returning in opposite direction, set the weights down, turn around, and then grab the weights again before walking in the opposite direction.
Set/reps for results: Aim for three sets. Try timing your farmer’s carry for 25 to 30 seconds or go for 10 steps forward and back.
Form tips: Start out with a light weight to ensure you don’t end up leaning too far forward or towards one side. Make sure to keep your back straight for safety. When it comes to moving, small strides will do. They’ll keep you balanced as you increase your weights.
How heavy to lift
As for what “heavy” means to Dr Sims, she says: ‘How many people have heard that you should be able to farmer carry 75% of your body weight for a minute? That is made up from bro science. It’s a good metric but there’s no science behind it. So, a heavy farmer’s carry is you have two very heavy dumbbells by your side and you’re walking back and forth.’
Here’s a weight guide to follow:
- Beginners: 2x 4-6kg
- Intermediate: 2x 8-12kg
- Advanced: 2x 12-20kg
Farmer’s carry workout
Dr Sims shares a descending ladder workout to try.
- 500m ski
- 500m heavy farmer’s carry
- 400m ski
- 400m heavy farmer’s carry
- 300m ski
- 300m heavy farmer’s carry
- 200m ski
- 200m heavy farmer’s carry
- 100m ski
- 100m heavy farmer’s carry
‘If you really have anything left in the tank after this workout, you go back up in 100m,’ she adds.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
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