Actor and bodybuilding legend Arnold Schwarzenegger has shared some advice to fitness fanatics when it comes to the timing of their workouts.
If you're a gym rat, you're probably going to listen if Arnie speaks up, as the 78-year-old sent out a stark warning to those who prefer to get their pump on in the night time.
The seven-time Mr. Olympia title winner revealed all in an edition of Arnold’s Pump Club newsletter, touching on the rise in popularity of late-night workouts.
With 24/7 gyms becoming more and more popular with the demands of work and socialising often taking over day-to-day life, a lot of office workers can only find a moment to exercise long after most people have gone home.
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But according to Schwarzenegger, this may not be the best time to get your gains.
The Terminator star wrote: “Scientists found that hard workouts within four hours of bedtime can delay sleep, shorten sleep, and stress your nervous system, but light or moderate evening sessions are usually fine.”
He shared some scientific research to back his point up further, referencing a study carried out by Monash University which was published in the Nature Communications journal.
It found that those looking to go all-out for a late night gym session wouldn't benefit as much, due to the way the body recovers.
The study analysed how 14,689 active adults were affected by workout strain and timing, through variables such as duration, sleep onset, resting heart rate and heart rate variability (HRV).
It was found that intense sessions closer to bedtime can cause the body to be more active when really, you should be winding down for bed.
The study explained: “Engaging in maximal exercise instead of light exercise is associated with a 36.0-minute later sleep onset if the exercise ended 2-h before habitual sleep onset, and an 80.0-minute later sleep onset if the exercise ended 2-h after habitual sleep onset.”
Schwarzenegger delved into workouts which went beyond normal bedtimes, saying: “An 80-minute delay in sleep onset, 43 minutes lost in sleep, and HRV down 33 percent.”
He also pointed out: “But if you finished training at least four hours before bed, even intense workouts had no negative effects. And within that four-hour window, lighter or shorter sessions were far easier on sleep and recovery.”
Obviously, some people can't help their schedules, with the Hollywood star advising: “If evening is your only time to train, don’t stress - just be strategic.
“If possible, schedule your hardest workouts for earlier in the day. Or, emphasise lighter or moderate workouts for later at night. And if that’s not possible, emphasise other techniques that help you wind down at night to improve your sleep.”
All these small changes can help recovery, Schwarzenegger said, even revealing that it can impact 'how good you feel tomorrow'.
As per BBC Science Focus, he previously highlighted: “You grow when you sleep, not when you train.”
This is because the human growth hormone (HGH) is released by the body when you're getting some shut-eye, helping with muscle tissue and reseting energy systems.
It means that bad sleep can affect recovery, immune function, and even strength gains.
So to experience the best results, exercise strategically and sleep plenty.
Topics: Arnold Schwarzenegger, Health, Sleep
Joshua Nair