The Pros + Cons Of Exercising Before + After Work

Health Article_Chispa MagazineSport is something which a person cannot live without. The American Heart Association (AHA) notes that regular physical activity contributes to the formation of healthy habits, it can prevent obesity, high blood pressure, high cholesterol and sugar levels.

So, it is vital to incorporate sport into your daily life to remain healthy and active. As for the best time for exercising, fitness coaches state that there is no proof that says that either morning or night exercises are better. Everything is subjective.

Thus, if you wonder what benefits sport brings regardless the sex, age, physical abilities, and when it is better to exercise, then the article will be helpful for you.

Benefits Of Exercising
Everybody knows that exercising is beneficial for health, but only a few people can name certain advantages sport brings into life. Here are merits of regular exercises aside from improving the mood, making people happy and helping them to become leaner:

  • Improves the brain

Researchers claim that exercises on a daily basis can prevent the onset of mental diseases, in particular, Alzheimer’s disease. Also, exercises increase the oxygenation of the blood and consequently, the memory and the ability to learn and concentrate are improved.

  • Slows down aging

Scientists have investigated that moderate-intensity exercises slow down aging at the cellular level. They boost up a number of molecules, which protect telomeres—protective caps on the chromosomes, which become shorter with ages. On top of that, exercises boost up the blood flow, so the skin gets enough nutrients and oxygen. It contributes to the skin health.

  • Helps to stay in shape

There is a certain link between exercising and energy expenditure. The body needs energy for breathing, digesting food and exercising. The process of transforming fat into energy requires oxygen, and sport makes the cardiovascular system stronger and more enduring. That is why it becomes better at delivering oxygen and the metabolism is improved. When your metabolic rate is increased, the amount of burned calories is boosted and you lose weight.

On top of that, due to regular exercises, you maintain strong muscles and bones. Exercises trigger your body to release hormones, which make the muscles absorb amino acids. That is why muscles grow. As for the benefits for your bones, high-impact (running) and odd-impact (soccer) sports build bone density and prevent osteoporosis.

  • Boosts up the energy level & reduces the risk of chronic diseases

Studies show that sport can eliminate feelings of chronic fatigue and give a burst of energy. When you work out, the blood flow is increased, the cells are saturated with oxygen and it gives you more energy.

Besides, daily physical activity improves insulin sensitivity, which prevents the risk of diabetes 2. Also, it reduces belly fat, which causes heart diseases.

  • Debilitates pain

Studies prove that people, who are engaged in regular exercising, reduce pain and improve the quality of life, which leads to longevity. Besides, it helps to decrease pain perception and reduce the intensity of low back pain, and chronic soft tissue shoulder disorder.

Working Out In The Morning
Morning people tend to be more energized, more productive and more active. Some people say that morning exercises contribute to it. Yes, it’s true, but still, they have certain benefits and disadvantages.


  1. Sport in the morning is motivating, it sets a good mood, gives a positive energy for the whole day and you become more productive throughout the day. It’s been proved a 30-minute cardiovascular exercise energize the body and the mind better than a cup of coffee.
  2. Scientists state that at least ten minutes of exercising in the morning eliminate stress and lift up the mood. So, work out in the morning may reduce your anxiety and bring calmness.
  3. Training on an empty stomach promotes a more effective calorie burning. Therefore, the weight loss is effective because your sugar level is low. It’s especially great if you’re cutting.
  4. You cultivate consistency. If you should show up to work at 9 a.m. and the training is obligatory, you don’t have time for excuses.
  5. Sport in the morning helps you to stay focused and fulfill all plans you have lined up that day.
  6. Regular training makes you want to eat healthy foods and don’t skip the meal. Some scientists say that eating breakfast regularly can prevent diabetes, heart diseases and lower the risk of obesity.
  7. Working out in the morning builds up discipline, which is good not only for the body. This self-discipline spills over into other areas of your life.
  8. There are no people in the gym and you can focus on your performance and fitness equipment is free. It’s especially good for circuit training: you can bench, do calf rises, then repeat.


  1. If you do HIIT, then it can leave you tired for the whole day and instead of feeling energetic, you’ll be apathetic.
  2. You should move fast to complete the workout before going to work or your college. So here you choose quantity, not quality, which is not so good.
  3. You wake up very early, which is hard sometimes and you go to sleep early, which affects your social life negatively.
  4. In the morning your body is cold and stiff, so you should spend much time on stretching. Otherwise, if you don’t do it, you may get injured. For stretching, you need a special outfit: leggings and a sports bra for women and sports pants or shorts and a shirt for men. Also, both men and women need special footwear.
  5. You should plan ahead fast cardio and healthy snacks before it. It takes time because you should figure out which foods work best for you.

Working Out In The Evening
If you are not quite a morning person or have a busy schedule, then working out in the evening is an option for you. There are certain benefits which training after work brings. However, some demerits are also traced.


  1. Some studies show that people, who work out after 7 p.m. have a higher increase in testosterone level compared to others hours of the day. Thus, your muscles are built faster.
  2. Physical exercises relieve stress, which has been accumulated during the day. You blow off steam from the day and clear your mind. Physical exercises help to release hormones of happiness – endorphins. Eventually, you become calmer, happier and more balanced.
  3. Sport alleviates tension. If you’ve been standing or sitting for the whole day, then you may experience stiffness. Stretching exercises will relieve tension in joints and muscles. For instance, a bridge pose, triangle pose, bow pose in yoga will be useful.
  4. As the National Sleep Foundation states, it is fine to work out three hours before the sleep. So, exercises contribute to a better sleep and eliminate such problems as insomnia and restlessness.
  5. Sport after work wards off unhealthy habits. If you have a stable regime, you don’t have a temptation to consume unhealthy snacks.
  6. You have plenty of time because you don’t have to get ready for work. It allows making sessions lengthier. So that you have time for a long warm up, and time to decompress.
  7. The ability of the body to use dietary amino acids for muscle repair reaches a peak in the evening. So if you’re finishing up a hard workout around that time of day, you’ll also maximize recovery.
  8. In the evening, the muscles are at their peak and the body temperature is ideal, so your performance is better.


  1. Some researches show that a significant amount of calories should be consumed after the workout and it shouldn’t interfere with your sleep, so physical exercises after work aren’t acceptable.
  2. Exercising after work tones up your muscles, charges with energy and revs up the cortisol level, which leads to a high blood pressure and alertness. Eventually, you may be too hyped to go to sleep.
  3. If you hit the gym late at night, then there will be only a few people or you’ll be alone. It’s problematic to go full out without a spotter and you will have to ask the staff to help you.
  4. After a tough working day, you won’t have the motivation to get to the gym, you’ll be mentally exhausted and won’t have the physical strength to accomplish the session.
  5. You are likely to skip the sessions in the evening because distractions such as meetings with friends, or a last minute dinner plan are likely to pop up in the evening.

Hence, working out before and after work has its pros and cons, all you should do is to listen to your body and to opt the time, which will fit your regime and body needs.

Remember that there’s no difference with regards to fat loss, it is all about consistency. So once you’ve chosen the best time for you, stick to your schedule, buy new CrossFit shoes like here, and then any training will be highly effective and extremely pleasing.

Andrew Guerra

Andrew Guerra

Andrew Guerra of CrossFit Shoes is a passionate health + fitness writer who tells it how it is. We never fail when taking Guerra's advice.
Andrew Guerra

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