Is working out at 4:30 am smart?
diontre840
Posts: 50 Member
I workout at 4:30 am because my day is busy But after working out I am very tired for the rest of the day. Any suggestions for what i should do?
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Replies
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its not bad, but it depends what works best for you and your schedule....1
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I work out at 430am and I'm not dumb.
As far as being tired, you get used to it. I'm in bed by 9pm.1 -
I love to work out early. I beat the crowds at the gym and it starts my day off right. maybe you are not getting the proper pre or post workout fuel and that is why you are so tired the rest of the day. Getting enough sleep the night before is important as well.1
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Caffeine (not a crazy amount. I just take a caffeine pill before heading to the gym), and getting to bed on time. If 10p rolls around and I'm not already asleep, it's gonna be a rough day.3
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Its an early day, but when its done I'm glad I did it. Some people take a preworkout but I just drink coffee and it helps. The natural endorphins keep me going the rest of the day, but I'm also in bed by 930 or 10. I'm kind of weird that I can function with minimal sleep anyway.0
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I don't know what will carry you through the whole day, but I myself have been having trouble getting my energy ramped up for my 5:45am workout. For the past couple days I've been experimenting with eating heavier in the evening, getting to sleep obviously, and taking a pre-workout supplement before the gym. This combo has been working well for me so far.0
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I also have been having a hard time getting out the door by 5:45. Going early is the best and I feel great afterwards. I try not to give myself the option of not going. Alarm is set up on the other side of the room, brightness of the lights and the smell of coffee helps.0
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When I working 60 + hours a week, 4am was the only time I had to workout and I was fine with it.0
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I've been doing a 4 30am workout every second day for the last little while. I love it!! It's a great invigorating way to start the day. But yes it can get really really hard to get up at that hour. I put my phone away from the bed so I have to actually turn the alarm off lol
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Work out whenever you find the time, doesn't matter when it is. If I work out early in the morning I drink another cup of coffee to get myself moving again if I'm feeling tired later on in the day.1
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It depends on your schedule. For me, it would not be doable. I would have to wake up at 4 or earlier, which would mean for me shifting my bedtime to around 8 to be able to function. And this would not be realistic.0
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I do it daily
It keeps me from letting busy life block my workout.
I'm on a stationary bike as I type this. Gotta have my workout and can't let a busy day ambush my fitness plans!!
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personally I wouldn't trade sleep for a workout. You need to find a balance where you can fit in a workout and get enough sleep. Many people underestimate the importance of sleep. If I am tired, I eat more. I know this, so I prioritise sleeping.
I would rather get in a shorter workout and adequate sleep. Sleep is so important for our health that building up a sleep debt is never a good idea. Find a balance.2 -
nakedraygun wrote: »I work out at 430am and I'm not dumb.
As far as being tired, you get used to it. I'm in bed by 9pm.
ditto but I'm up at 4am0 -
girlinahat wrote: »personally I wouldn't trade sleep for a workout. You need to find a balance where you can fit in a workout and get enough sleep. Many people underestimate the importance of sleep. If I am tired, I eat more. I know this, so I prioritise sleeping.
I would rather get in a shorter workout and adequate sleep. Sleep is so important for our health that building up a sleep debt is never a good idea. Find a balance.
I agree with this too. Another thing that's been making me feel better is letting myself sleep later one day out of the week, even if it means forfeiting a workout. I was flat out tired. Waking up to work out is one thing, but forcing yourself when your exhausted is counterproductive.
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Early bed the night before, and coffee/a good breakfast afterwards.
It gets easier the more you do it.0 -
This is entirely up to you. If you are not used to waking up that early to work out, it will take time, but you will adapt. You may find that you need to get in the bed earlier. Or you may find that those early morning workouts don't work for you and that you will need to find a different time.0
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my runs start at 430am - the problem is sleeping time, it affects a lot the performance
I'm a zombie by 4pm, but a good coffee/some carbs wake me up, so no big deal
another big problem is the hunger after, waking up at 4 means that it's been 8 hours I'm awake at midday, but nothing I cannot cope
on the plus, I can do other staff during the day without worrying to miss the run, no one is around and no one therefore should annoy me0 -
I wake up to run at 4:30.
Couple of things I can think of to help you.
Make sure you go to bed earlier. get your 8 hours of sleep in.
Make sure you replentish your carbs after your workout. if you work out so intense that your carb stores (glycogen) is all depeleted then you will be dragging for the remainder of the day. If you workout first thing in the morning, you likely already glycogen depleted from fasting all night during sleep. So get a good breakfast with lots of quick carbs like within 30 minutes after the workout, and protein. 1 g of protein to 3 or 4 grams of carbs is the accepted ratio. That means, at least 10-20 g of protein and possible 30-75 g of carbs.
If you are new to this schedule, you may have to allow your body time to get used to all of this.0 -
That's when I do it. I mostly lift and while I might be a bit tired for the day I'm not exhausted or anything.
I do go to bed between 8:45-9 most nights during the week though.0 -
I workout 5 days a week at 4:30a. I used to go immediately after work but now I don't have the time for afternoon sessions. I used to hate morning but now I love it. I have so much more energy throughout the day and can get things accomplished in the evenings whereas I was rushing to squeeze everything in just to make time for the gym before. To each their own, you have to find what works best for your situation.1
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In this morning at 4:05 am and out by 5:40 before the crowd ( of two people) walked in.1
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I think working out early in the morning (and I do it at 4:30 am) is more effective than in the evening and here are my pros and cons:
Morning (pro): Highest testosterone level that allows one to push themselves more.
Evening (con): Low testosterone level that limits.
Morning (pro): Uncrowded gym that allows you to get your workout done fast.
Evening (con): Overcrowded gym that makes you to have to wait for equipment to free up and lose the pump.
Morning (pro): Higher fat burn when working out on an empty stomach due to no glycogen in the body.
Evening (con): Lower fat burn due to carbs consumed throughout the day.
Morning (pro): Not having to think about that you still have get your workout done. Feeling that you already accomplished your first goal of the day.
Evening(con): Something comes up at work where you have to stay late and you dread going to the gym too late or don't have the time. Still having to think about that you have to get your workout done.
When looking at the short list above, it is clear that the morning is better for workouts. The only category that I see where working out in the evening might be more beneficial is higher energy from calories consumed during the day. But even so, you can still have good-decent energy by taking some pre workout in the morning and getting plenty of sleep and water the night before.
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giantrobot_powerlifting wrote: »I work out at 430am and I'm not dumb.
As far as being tired, you get used to it. I'm in bed by 9pm.
Exactly this.
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Caffeine. Lots of caffeine.0
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gomolyakag wrote: »I think working out early in the morning is more effective than in the evening and here are my pros and cons:
(1) Morning (pro): Highest testosterone level that allows one to push themselves more.
Evening (con): Low testosterone level that limits.
(2) Morning (pro): Uncrowded gym that allows you to get your workout done fast.
Evening (con): Overcrowded gym that makes you to have to wait for equipment to free up and lose the pump.
(3) Morning (pro): Higher fat burn when working out on an empty stomach due to no glycogen in the body.
Evening (con): Lower fat burn due to carbs consumed throughout the day.
(4) Morning (pro): Not having to think about that you still have get your workout done. Feeling that you already accomplished your first goal of the day.
Evening(con): Something comes up at work where you have to stay late and you dread going to the gym to late or don't have the time. Still having to think about that you have to get your workout done.
When looking at the short list above, it is clear that the morning is better for workouts. The only category that I see where working out in the evening might be more beneficial is higher energy from calories consumed during the day. But even so, you can still have good-decent energy by taking some pre workout in the morning and getting plenty of sleep and water the night before.
(1) Testosterone levels are usually higher in the morning but I don't think that has anything to do with being able to push yourself harder.
(2) Give you this one.
(3) Nope - muscular glycogen stores are replaced through the day on a demand basis and are not used unless you are doing some physical effort using those particular muscles. You should also look up the 'dawn phenomenon' where the liver dumps glycogen into the blood stream to aid in the waking process.
(4) This is the best reason (IMHO) to workout in the morning - life is unpredictable so getting the workout out of the way first thing ensures that the workout will occur.
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I really love to workout. Sometimes a spell of really early work outs is necessary for me. I have found that I can swim and/or lift in the early AM hours but if I run in the early morning, at least before I have been up a solid hour with coffee and breakfast, that my favorite activity of all becomes a horrible chore. I hated running when I did it in the early AM but since I tolerate swimming and lifting those were fine to "get out of the way". Also, going to bed earlier is not an option so all I am doing is getting up earlier and thus rather sleep deprived if I do a really early morning workout. It is not for everyone just do what makes you actually do it.0
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I run just about every day at 4:30 am. Over time, I feel way more energized than before I was working out. Maybe just give it time?
I also find I go to bed earlier (like 8:30 or 9pm), so I'm still getting the rest my body needs to get up that early.0 -
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Simple-Yes
Measureable-Check
Achievable-??
Relevant-Check
Time Limited-Check
Certainly might be.0
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