Many people find it difficult to exercise during the day, which prompts them to exercise late at night. Although evening exercises help to relax and calm down, they also provide multiple health benefits to the body. However, these exercises are not suitable for everyone, as they may lead to some side effects. In the following report, the "Dalili Medical" website reviews the benefits of exercising late at night, according to what was published on our website.

**Types of Exercise**

 

**Aerobic Exercise**

Aerobic exercises aim to increase the body's oxygen consumption and use it in various metabolic processes. These exercises are often practiced at medium intensity and for long periods, with the need to warm up before starting. These exercises include practicing for 20 minutes followed by a rest period, and so on. Aerobic exercises target the large muscles in the body, and the most prominent examples are walking, swimming, jogging, and cycling.

**Anaerobic Exercise**

Anaerobic exercises seek to enhance muscle building and increase the body's strength and endurance. These exercises are characterized by their high intensity, as they are practiced for short periods of time not exceeding two minutes. Although anaerobic exercise burns fewer calories than aerobic exercise, the benefits of aerobic exercise for the heart outweigh the benefits of anaerobic exercise. However, anaerobic exercise is more effective at building muscle and increasing strength. The more muscle mass you have, the more fat you burn even at rest, as muscle burns more calories than other body tissues. Some of the most prominent examples of these exercises are:

- Weightlifting.

- Sprinting.

- Jumping rope quickly and intensely.

- High-intensity interval training.

**Benefits of exercising early in the morning**

 

Exercising early in the morning is a popular choice among many. Here are some of the benefits associated with exercising at this time:

. **Boosting metabolism**: Morning exercise helps increase your metabolic rate, which helps you burn more calories throughout the day.

. **Improving mood**: Morning exercise helps lift your mood and increase your energy for the rest of the day.

. **Establish a regular routine**: Exercising early in the morning provides an opportunity to establish a consistent daily routine, with fewer distractions and interruptions.

**Benefits of exercising in the middle of the day**

 

Exercising in the middle of the day is a good option for those with flexible schedules. Here are some of the benefits associated with exercising at this time:

. **Increased productivity**: Exercising in the afternoon can help boost productivity and focus for the rest of the day.

. **Avoid crowds**: Exercising in the middle of the day is less crowded than peak morning and evening times, making it a more enjoyable experience for some.

Stimulates the body: Exercising in the middle of the day can give you extra energy to help you stay active for the rest of the day.

Potential downsides of exercising in the evening

1- Sleep disturbances

The effects of nighttime exercise on sleep quality are a major concern, as physical activity increases the release of adrenaline and cortisol, which promotes alertness. If you exercise too close to bedtime, you may have difficulty relaxing and falling asleep.

2- Increased appetite

After performing intense exercises, the body needs nutrients to rebuild muscles, which may lead to increased hunger at night. This may make you tend to eat large or unhealthy meals, which negatively affects the digestion process and sleep.

**Daily exercise plan for beginners**

 

This plan is ideal for people who are not used to exercising, as it includes a set of easy exercises that enhance the body's metabolism. These exercises do not require special equipment or specific sportswear, and it is important that each exercise is short to facilitate adherence. The plan consists of:

- 7 minutes of brisk walking.

- 7 minutes of simple lunges and light push-ups.

- Another 7 minutes of brisk walking.

To get the most out of this plan, it is recommended to exercise one to three times a day, as each session does not take long. This system is characterized by its flexibility, as it can be implemented during breaks at work or in the garden. Stair climbing exercises can also be practiced in conjunction with lunges and push-ups. Although these exercises are short, they can burn between 300 and 500 calories per day.

**Daily exercise plan for non-beginners**

 

This plan is aimed at people who have experience in exercising, and helps them break the routine that their bodies are accustomed to, which contributes to accelerating the weight loss process. The plan includes adding exercises lasting between 30 and 45 minutes.

If you are used to exercising in the morning, you can go for a brisk walk in the evening. If you prefer to do your exercises in the evening, you can ride a bike or walk in the morning while you go to work. It is important to note that this type of exercise has a great effect when the body gets used to a certain routine, which helps maintain weight and body measurements. This pattern enhances physical activity without the need for additional effort or pressure on the joints, which leads to burning more calories and thus accelerating the weight loss process.

**Weekly exercise plan for beginners**

 

The main goal for beginners should be to do easy and fun exercises most days of the week. Walking is an excellent option for many people, as it requires no special equipment and can be done anywhere. You can also benefit fromAvailable online or via smartphone applications. It is necessary to combine different types of exercise to achieve weight loss from all areas of the body instead of focusing on a specific area. An exercise plan can be developed as shown below:

**Saturday:** 30 minutes of moderate walking.

**Sunday:** 20 minutes of simple resistance exercises that can be performed at home.

**Monday:** 30 minutes of moderate walking.

**Tuesday:** 20 minutes of simple resistance exercises that can be performed at home.

**Wednesday:** 30 minutes of moderate walking.

**Thursday:** 20 minutes of relaxing yoga exercises, and you can benefit from websites and smartphone applications to learn them.

**Friday:** 30 minutes of easy and fun cross-training exercises such as cycling, swimming, or aerobic exercises.

**Weekly exercise plan for non-beginners**

 

It is necessary to increase the duration and intensity of exercise over time, as the body adapts to previous exercises. This helps break the weight plateau that the body may reach after a while, and contributes to maintaining physical fitness and getting rid of fat. The most difficult exercises are the most effective in burning fat, so the total exercises that a person performs weekly should reach 250 minutes. It is also important to gradually increase the intensity of the exercises to avoid feeling tired and exhausted.

This plan includes a combination of resistance exercises to build and maintain muscle, aerobic exercises to lose fat, in addition to fitness and flexibility exercises to relieve stress and maintain body health. Here are the details of the plan:

- **Saturday:** 45 minutes of moderate-intensity circuit training with weights.

- **Sunday:** 20 minutes of high-intensity interval training (HIIT) at home or outdoors.

- **Monday:** 30 minutes of easy stretching exercises with walking.

- **Tuesday:** 45 minutes of moderate-intensity circuit training with weights.

- **Wednesday:** 20 minutes of walking with periods of running.

Thursday: 30 minutes of relaxing yoga.

Friday: 75 minutes of walking or jogging at a moderate level of intensity.

**Benefits of exercising in the evening**

 

**Improving sleep quality:** After exercising, muscles relax and feelings of anxiety decrease, which leads to improved sleep quality. It is important that the exercises are moderate and non-violent, such as yoga, stretching exercises, walking, or swimming for half an hour, with a period of at least an hour between the end of the exercises and bedtime.

**Reducing the pressure of morning tasks:** Many people are accustomed to doing several morning tasks, such as drinking a cup of coffee and taking a cold or warm shower before going to work. Adding exercise to this morning routine may make it difficult to stick to all these activities.

**Increasing the body's readiness:** In the evening, the body is more ready to exercise, as it has obtained the necessary energy throughout the day. Unlike the morning, where many people feel sleepy, especially if they have slept late.

Eating three meals a day boosts the body's energy levels before exercising in the evening.

**Feeling Warm:**

In the cold winter months, exercising helps raise your body temperature and reduce the feeling of cold, making the evening one of the best times to exercise during this season.

**Reducing the risk of heart disease:**

 

In the afternoon, your blood pressure and heart rate are at their lowest, which means exercising at this time can reduce your risk of sudden cardiac arrest.

**Reducing Stress:**

Evening exercise is an effective way to relieve stress and relax after a long day.

**Increasing Strength:**

Research has shown that your body’s physical performance is at its peak during the afternoon or early evening, which can lead to increased strength gains during evening exercise.

**Better Sleep:**

Exercising in the evening can help improve your sleep quality, as your body cools down after exercise, promoting restful sleep.

**Increasing Strength and Endurance**

 

Studies show that your body temperature is at its highest in the evening, which can improve your muscle flexibility, strength, and endurance. This means that your performance in evening exercises may be better compared to exercises performed in the morning.

**Relieve stress and improve mood**

Exercising at the end of the day can be an effective way to relieve stress. These exercises stimulate the release of endorphins, known as "happiness" hormones, which contribute to improving mood, reducing anxiety and promoting relaxation.

**Muscle recovery**

Muscles recover better in the evening, as blood flow in the body improves, which helps in delivering nutrients better to the muscles. This may contribute to enhancing the recovery process after exercise.

Tips to improve evening exercise

If exercising in the evening is an available option, there are some guidelines that can be followed to avoid negative effects:

1- Post-exercise relaxation period: Make sure to allocate time to calm down after exercise by doing light stretching exercises or practicing yoga, which helps reduce the heart rate and prepare the body for sleep.

2- Monitor nutrition: Choose light, protein-rich meals after exercise instead of eating heavy meals, to ensure that the body is provided with the necessary nutrients without stressing the digestive system.

3- Organize your sleep schedule: Make sure to leave enough time between exercise and bedtime, so that your body can relax. You can adopt a relaxing routine before bed, such as reading or taking a warm bath to reduce the stimulating effects of exercise.