After-dark workout woes

A lot of things happen after dark – and one of them has quite a few celebrities hooked – it’s the practice of engaging in intense workouts, jogs or swims after sundown. Salman Khan, Shahid Kapoor, Shraddha Kapoor and even Dwayne ‘The Rock’ Johnson indulge in after-dark wellness regimen.

A number of 24-hour gyms are mushrooming to cater to the demand for after-dark workouts. While exercising regularly is important to leading a healthy life, how good is it when done at night?

Dr Rajeev Rajesh, Chief Yoga Officer, Jindal Nature Cure Institute, says exercising late at night can elevate the heart rate and disrupt sleep. “Physical activity generally causes dehydration and releases stress hormones, keeping you alert. The bright lights at the gym and the increase in stress hormones can inhibit the production of melatonin, the sleep hormone,” he explains.

However, those who have busy mornings and packed days often find night-time to be the most convenient for workouts. “The key is to be mindful of the timing and type of exercise, ensuring it doesn’t affect your ability to fall asleep and remain sleeping. It is best to engage in light to moderate-intensity activities at night,” advises Dr Rajeev, pointing out that this level of exercise can help people fall asleep faster and improve quality of sleep.

“Examples of light to moderate-intensity exercises include yoga, stretching and walking. In contrast, strenuous physical activities like running, high-intensity interval training (HIIT), and lifting heavy weights right before bed can negatively impact sleep,” he says.

For some people, exercising late at night is an excellent way to unwind after a busy day. In fact, moderate-intensity exercises such as running, cycling, or swimming can reduce stress levels and improve sleep quality. “This is because physical activity releases endorphins and other hormones that help you relax and clear your mind,” adds Dr Rajeev.

It’s also important to finish your workout at least one hour before bedtime, preferably 90 minutes earlier, to allow your body time to wind down.

Zaineb Ali, a certified Pilates instructor, says working out in the mornings and nights both have pros and cons. The choice of time depends on how much one is benefitting and how comfortable one is, she says, adding, consistency is the key.

But on the whole, she advocates morning workouts. “Waking up early might be a little difficult at first, but scientifically, a morning workout helps to improve your sleep cycles. It also keeps you productive throughout the day” she says, adding it increases energy, alertness, decision-making process, and strength. Additionally, morning exercise could be more effective in terms of boosting metabolism and burning fat, according to Zaineb.

Bollywood actor Salman Khan exercises before every shot, even during the night. He manages to squeeze in at least an hour or two of gymming every day, often working out past midnight.

Waking up early might be a little difficult at first, but scientifically, a morning workout helps to improve your sleep cycles. It also keeps you productive throughout the day — it increases energy, alertness, decision-making process, and strength. Morning exercise could be more effective in terms of boosting metabolism and burning fat too.” — Zaineb Ali, a certified Pilates instructor

Exercising late at night can elevate the heart rate and disrupt sleep. Physical activity generally causes dehydration and releases stress hormones, keeping you alert. The bright lights at the gym and the increase in stress hormones can inhibit the production of melatonin, the sleep hormone.” — Dr Rajeev Rajesh, Chief Yoga Officer, Jindal Nature Cure Institute