What Time of Day Should I Workout? With Bo Skitsko
There is an ongoing discussion on the subject of the best time to workout in a day. So far, there is no hard and fast rule on when to schedule a workout and it is for this reason that guest speaker Bo Skitsko was called in. His expertise as a best-selling fitness author of Stay Sore, personal trainer, and gym owner, as well as his “embrace discomfort” mindset will definitely be able to shed light on this matter.
Why you should be uncomfortable
An important thing to remember in fitness is that it is mostly dependent on one’s mindset. Bo emphasizes the role of discomfort in becoming better, fitter, and stronger. This is essentially why people go to the gym, to “get uncomfortable.” Generally, being comfortable is unhealthy; comfortably sitting on the couch for hours, eating accessible but unhealthy food, and choosing to skip exercise will not do anyone any favors. There is no growth to be found where one is comfortable; true learning and change happens while under stress. These same principles can be meaningfully applied to life. The more challenges one overcomes, the better their work performance, family life, and overall health. There is no college degree without hours of studying and sleepless nights, or no pay raise without hard work. Therefore, applying the principles learned from the gym and translating them to daily life can help break through the fear of change, serving as a catalyst to living a better life. Bo discusses this in more detail in his book, Stay Sore, which is available on Amazon and Audible.
The best time to workout is one that a person can actually follow through on. It matters less when to workout, but more just simply getting it done. Bo’s work schedule is usually packed, so he works out whenever he has time, whether it is a quick 20-minute HIIT session or a 2-hour weight lifting session.
The role of physiology in exercise
Physiology does play a role in terms of timing exercise as there are pros and cons to working out in the morning versus the evening. Available research is contradicting, which may be related to the institution funding the study. For example, one researcher in a university tested mice on treadmills and found that they performed slightly better in the late afternoon to evening. Another researcher took that same concept and discovered that the mice had better glucose absorption and metabolism, as well as better handling of insulin in the morning. In the evening, the mice used less oxygen for the same amount of work, which means they performed better. However, the body composition aspect was changing better in the morning. These conflicting results attest to the fact that there is no definite answer due to the multifactorial nature of exercise. For example, sleeping for eight hours places the body and spine in a horizontal position, causing fluid to build up between the vertebrae. This leads to a stiffening of the spine, making movement difficult.
Deadlifting right after waking up in this condition might feel stiff and not very limber for the exercises. Conversely, standing for prolonged periods draws fluid out of the vertebrae by the action of gravity, allowing better movements. This means that working out in the morning may not be optimal due to the limited mobility and lack of warm up coming from a dead sleep. In contrast, working out later in the day already provides some form of warm up. Testosterone also fuels the “aggression” aspect of working out for both males and females, and this hormone’s levels are usually slightly more elevated in the morning. This leads to a better workout and a better response from the body.
Sleep and exercise
Delving deeper into physiology, there are two important aspects to consider: sleep and the kind of exercise done. There is an ongoing debate on whether one should compromise hours of sleep to squeeze in a workout in the morning vs. working out before going to bed, which could make falling asleep difficult. With regards to this, it all boils down to individual responses, how people and their bodies react to their exercises. Generally, one would have more energy in the morning, which slowly drains as the day progresses. For this reason, some people prefer to wake up in the morning while they are fully charged, then enjoy the confidence boost, and feelings of strength and accomplishment brought about by the endorphins to carry them throughout the day. Other people prefer starting their day at a slower pace, opting to warm up first before engaging in exercise. The kind of workout also matters. A light jog or yoga might be a positive form of calming meditation, especially for the nervous system. In contrast, an intense boot camp-style workout might cause difficulties falling asleep as the nervous system may be overstimulated. Therefore, it is important to listen to one’s body, and do what works for the individual whenever they have time.
The behavioral aspect of working out also plays a role in the accomplishment of one’s fitness goals. Some people that workout in the morning tend to do it longer than those that work out at night. This may be attributed to excuses becoming part of the norm as the day goes on. Generally, people that work out in the morning, before the responsibilities of family or work catch up, seem to be more disciplined about it. They may not necessarily be more passionate, but just more disciplined, knowing that they have to get it done. In comparison, the people that work out in the afternoon tend to gravitate towards either passion or just “getting through” it. For people with personal trainers, this might be less challenging as they have that accountability of paying for training, which may motivate them to show up more consistently. It is important not to make a habit of putting off exercise, otherwise the workout might never get done. Everyone has different schedules, rhythms, and priorities. There is no “one rule fits all;” people just get it done whenever they can and whatever works most consistently for them. The workout that one can actually do is the best kind of workout. Do whatever is possible with the available time.
Should you fast before a workout or not?
Another aspect of exercise is whether working out in a fasted state is beneficial or not, as there are people who wake up in the morning and immediately exercise without eating beforehand. Data on this topic is mixed, as it depends on the goal and the kind of workout. If the goal is to become stronger, fasting may not be the best idea versus fasting with the intention of losing weight. In terms of the kind of workout, it may not be recommended to deadlift 500lbs on an empty stomach. Working out on an empty stomach may also lead to nausea, dizziness, and vomiting due to the low sugar levels. Body composition and response should also be taken into account, especially when it comes to metabolism. Some people can eat about 6000 calories a day and still burn through all of it due to their rapid metabolism, while other people gain weight easily despite eating less food. Overall, it really all depends on one’s goals, physical fitness level, and response to exercise. A general recommendation however is not to work out on an empty stomach, as the body needs energy to fuel these exercises.
The journey to fitness may be a long and winding one, but at Redefined Fitness, we know what it is like to feel unhealthy, depressed, and downright defeated. We want to show others there is a right way. Through fitness, you can do anything you set your mind to. Exercise and a healthy diet can give you that motivation, confidence, and energy needed to bridge that mental gap and prevent you from missing out on important life events. We understand. It is about feeling better, living longer, and being good examples for our kids. We understand this because we live in and for us. That is the Redefined difference. Remember, fitness is a journey, not a destination.
About Bo Skitsko
Bo Skitsko immigrated from Ukraine to the United States 11 years ago. He is currently a best-selling author and owns a gym in Cleveland, Ohio. His mission is to make people healthier and make the world a better place, one workout, one rep at a time. Bo’s mindset is that fitness is more than just about muscles or looking good and better; it is the personal meaning that an individual ascribes to it. Exercise builds confidence, work ethics and discipline. It fostered the understanding that the more work and individual pours into something, the more that person will get out of it. This was his inspiration, to see fitness as a way of changing somebody’s life not just through how they look, but also through how they feel. It is important to him that his patrons take the knowledge they learn from the gym and are able to incorporate it into their everyday lives. His favorite books are The 10X Rule by Grant Cardone and Extreme Ownership: How U.S. Navy Seals Lead and Win by Jocko Willink.
Bo’s book, Stay Sore, is available on Amazon and Audible. His podcast of the same name is also on all major platforms like Apple, Spotify, iHeartRadio, and Pandora, with a video version on Youtube. You can find him on Instagram, Facebook, or email him at boskitsko@gmail.com.