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Ex­er­cis­ing be­fore or af­ter work? Hit the gym af­ter work

It may sound strange, but you’re at your peak level of per­for­mance later in the day, says ex­er­cise science pro­fes­sor Dr Shawn M Arent. “There’s ev­i­dence that af­ter­noon or early evening work­outs pro­duce the best re­sults. You can lift more weight, run faster and train harder,” he ex­plains.

The rea­son: nat­u­rally fluc­tu­at­ing hor­mones that af­fect per­for­mance are at ideal lev­els in the af­ter­noon. Plus, a day of eating can help sup­ply the fuel you need to per­form at a higher in­ten­sity.

But if you’re an early ex­er­ciser, you don’t have to change your rou­tine: “The best time of day to work out is the time that you’ll ac­tu­ally make it a habit,” Dr Arent says.

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