Morning, afternoon, or night? When is the best time to jump on the bike and tackle an indoor cycling class?

A great cardio workout, indoor cycling is an awesome way to start the day with a fast-paced energy booster, or to get your fitness fix after a hard days’ graft. 

Let’s take a look at how time impacts your biking routine plus how to plan your schedule for optimal results. 

The Relationship Between Timing and Exercise

Our bodies follow a circadian rhythm. This is the natural 24-hour cycle responsible for sleep regulation. It also influences body temperature. Therefore, it’s greatly influenced by the right time for physical activity. 

Further, time has a critical role in your performance. Muscle strength, flexibility, and power output can vary throughout the day. You can go higher in your routine when they're at their peak. Not to mention, there can also be a lesser chance of an injury.

Hormonal fluctuations are equally essential. Cortisol and testosterone levels, for example, can impact your body’s stress response and stamina. Paying attention to when they are high or low can help optimise your cycling performance. 

To maximise the benefits of cycling, timing isn’t the only essential factor. Equipment also plays a crucial role. In the same way that all road bikes have different features to ensure comfort and performance, your spin bike must be tailored to your preferences. Its components should be built and adjusted to your requirements, from seat height to cushioning. Our Technogym and Stages spin bikes are built with athletes in mind. Designed for comfort and with cutting-edge technology to ensure your performance is at it’s peak. 

Morning 

You just woke up. The sun isn’t even up yet. You’re still sleepy, fighting the urge to go back to slumber. Then you remembered - you want to be fit and healthy. If you don’t start moving, you won’t be achieving that reality. With a strong will, you get out of bed, get ready, head to the gym and hit the spin bike. 

A compelling reason to incorporate aerobic activity into your morning routine is to potentially improve sleep quality. One study asserts that morning exercise improves sleep efficiency and reduces sleep latency, specifically among people with insomnia. Meanwhile, the Sleep Foundation notes that morning aerobic exercises improve the circadian rhythm. Sunlight exposure at this time can also be beneficial for sleep quality. 

If you want to shed unwanted pounds, you have another excellent reason to work out in the morning. It may burn stored fat, especially if you work out on an empty stomach. This is because your hormonal composition at this time of the day is optimal for supporting your goal. You have higher levels of growth hormone and cortisol at such a time. Therefore, you have a better metabolism. 

Afternoon 

Getting physical during the afternoon can be challenging for those who work throughout the day. If you have the time, however, it can bring unique benefits. Afternoon exercises may lead to lower death rates from whatever causes, including cancer and heart disease. It can be linked to the fact that the circadian rhythms peak in the mid-day. It is also when you’re fully awake and different body parts work optimally. 

Do you ever feel that you have no energy when working out? You could switch up your routine and cycle in the afternoon instead. This is when you can experience peak psychomotor performances.

Night 

You just had a long day. But it isn’t ending yet. Cycling at night can also bring distinct advantages. It’s convenient for those with busy schedules. More so, the time can be more comfortable. Plus, the environment may be more peaceful. 

According to research, the time to reach exhaustion in an evening exercise is up to 20% higher compared to morning exercise. This means it takes longer before you get tired. As such, this is a good time to cycle as your body can better handle the physical demands. 

Improved flexibility is another good reason to go spinning in the evening. Your core temperature increases, and your body stretches as you reach the later part of the day. This will make it easier for you to pedal and move. 

So, When Should You Cycle? 

It depends. Even science does not have a single answer to this age-old question. The best time varies from one individual to another. 

The best time to go for indoor cycling is when you’re available. Do it early in the day if you’re a morning person. Hop on your exercise bike and get ready to pedal before the day starts. Those pre-occupied during mornings and nights may find the time to cycle in the afternoons instead. Evenings can be a great choice if you’re swamped with work and wake up late. 

Experiment to see what works best. Try working out at different times and see when you are most comfortable. 

At the end of the day, the results will not be solely influenced by timing. The intensity of the exercise, for instance, can dictate the outcomes. The results also depend on how you complement it with other things, including nutrition. 

FAQs 

How many spin classes should I do in a week? 

For beginners, start with one to two times a week. If you have experience, two to four times a week will be great. Listen to your body. Don’t go for more frequency than what you can handle. 

Will spinning get me in shape? 

Yes, indoor cycling is a great way to be in shape. It burns calories. With that, it’s a great way to lose weight. Plus, it can also help build and tone muscles. This exercise can also improve strength and endurance. In turn, you can easily do other workouts that can compound the benefits of spinning. 

How does spinning change your body? 

It tones and strengthens muscles. Mobility and flexibility may also improve. This can also be a great way to build cardiovascular fitness for a stronger heart. Additionally, indoor cycling can boost metabolism and improve sleep.