When planning an effective workout, take frequency, intensity, time and type into consideration, according to the FITT principle—a method that establishes the guidelines that should be used in a fitness plan.

Regarding the time component of the FITT principle, remember humans are cyclical beings. Our circadian rhythm helps regulate hormones that affect bodily functions like our sleep/wake cycle, energy levels, hunger, body temperature, breathing capacity and energy stores.

Timing your workout to your circadian rhythm can mean increased coordination, improved energy metabolism and better sleep. Think of it this way: If you’re getting up before sunrise to exercise but you’re not typically an early riser, your body may feel a little sluggish, slow to react and weaker than if you exercise at a later hour.

Ultimately, though, it comes down to preference or what your daily schedule looks like. Some people prefer to work out in the morning, while others hit the gym after work and still reap the same benefits.

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