Not every one of us can spare the morning minutes for a sweat sesh. So, we fit our sessions in the evening hours – sometimes even much later. Now, shift to sundown is great too as you can beat the heat, for one.You’ll get to boost your fat burn and stamina.Here are some tips on how you can master the night time workout!
1.Start after sunset
It’s not just the air that feels cooler at night; the ground does too, says Patrick Cunniff, a cross-country and assistant track-and-field coach at the University of Georgia. When temps are in the 30s and the sun is shining, pavement and tracks can heat up to a sizzling 50 degrees. And high solar radiation raises the temperature of your skin, which forces your heart to work harder to try to keep you from overheating, thus ridding you of your endurance, new research in the European Journal of Applied Physiology revealed. To maximise your staying power and comfort, take off after dusk.
2.Build up tolerance
Despite the milder temperatures, relative humidity (basically, how much water the air holds) can be higher in the evening. This presents a sticky situation: Humidity causes you to sweat more and make it harder to cool down, so any workout will feel harder than it should, according to a research in the European Journal of Applied Physiology. Even though the lower evening temps mean you have less body heat to dissipate in the first place, the solution is to ease in with a few light exercise sessions. “Keep your pace one minute to 30 seconds slower than your usual,” Baar says; if you typically do a nine-minute mile and up your pace by 15 seconds per mile for each of the next three outings.
3.Divvy your dinner
Figuring out what to eat and when to fuel for evening exercise can be a challenge. Considering that sunset may start later than eight o’clock, should you squeeze in dinner before you head out? “It’s best to have something that’s about 200 calories and high in carbohydrates from grains, fruits and vegetables, or dairy; that contains some protein; and that’s low in fat and fiber, and to eat it one or two hours beforehand,” says Christy Brissette R.D.N, president of 80 Twenty.