Finding the time to work out is half the battle when it comes to keeping up with a fitness routine, and for better or for worse,that often means you get two choices: morning orevening. And while some people feel strongly about which way is rightfor them, the good news is that theres no best time in generaljust the one thats best for you.
I get this question all the time, saysSteve Ball, Ph.D., associate professor ofnutrition and exercise physiology at the University of Missouri. My answer? Any time is a good time to exercise. Find the time that works best for your schedulekeeping in mind that lifetime fitness is achieved through consistency, not through working out at the perfect time. If any physiological differences exist, they are minimal and dont outweigh personal preference.
So, even thoughresearch has found some small differencesbetween the calorie-burning and strength-building powersof working out at in the morning and working out at night, neither is necessarily better, and probably not worth basing your routine off of.
What is worth working your fitness habits around? Think about your schedule, when you feel the most energized, and how you get motivated. Here are eight things to considerwhen youre deciding to set up a morning or evening workout grind.
Benefits Of Morning Workouts:1.Exercise can give you an energy boost.
Some people (myself included) find that working out in the morning gives them all-day energy. This effect is, in part, a mental benefit, but endorphins are also released, explains Ball (and those bad boyscan give your energy an instant boost). Plus, an changein body temperature can help wake you up. Pair a workoutwith coffee, and youre well on your way to your most alert morning ever.
2. Life is less likely to get in the way of an early workout.
While chances of a 7 A.M.breakfast date are pretty slim, post-work happy hours or late nights at the officehave a way of derailing evening workout plans. If you have an unpredictable schedule at night, morning workouts are probably less likely to get canceled. There is some research that shows morning exercisers have increased adherence [to their workout routine], says Ball.If you exercise in the evening, life can often get in the way, and people tend to skip more often. Sinceconsistency is a key tomaintaining fitness, this [factor] shouldnt beminimized.
3. Gyms are often quieter in the morning, so you might have more space.
Hate waiting for a treadmill or a set of 15-pound dumbbells? Many gyms peak hours are right after the workday, according to Ball, so if the thought of working out in a crowded space stresses you out, earlier mornings might be a better bet. Try going at a few different times of day to feel out the situation, or ask your gyms staff to see when the least busy times are.
4. Youre getting your workout over and done with and setting a healthy tone for your day.
If you dread the thought of going to the gym aftera long workday,mornings might be a good optionthis way, your workout wont hang over your head the entire day, says celebrity fitness expert Lacey Stone of Lacey Stone Fitness. And you will feel you accomplished something before you even go into work. By getting your workout in early, thats one less thing you have to think about making time for later.
A potential drawback:Not everyone feels wired after a workout and for some people exercising first thing can leave them feeling drained during the day.
Outsidelands VLOG Duran Duran paid tribute to David Bowie, covering the late, great Rock and Roll Hall of Famer"s "Space Oddity" during Day One (Friday) at the
Outside Lands music festival at Golden Gate Park in San Francisco.
Other acts that have honored Bowie in concert in recent months include Phish, which also performed "Space Oddity" during its run at the Bill Graham Civic Auditorium in San Francisco, and Hollywood Vampires, which covered "Jean Genie" and "Suffragette City" at the Mountain Winery in Saratoga.
Other artists performing at Outside Lands include Radiohead, J. Cole, Lionel Richie, Air and Lana Del Rey.
Duran Duran performs during an earlier concert at the Apollo Theater on July 19, 2016 in New York City. (Michael Loccisano/Getty Images)
Simone Biles - Vault, Bars, Beam, Floor - 2014 World AA (60fps)
This article originally appeared on PEOPLE.com.
Kim Kardashian Westis ready to watch the U.S. womens gymnastics team compete at the Rio Olympics!
The 35-year-oldKeeping Up With the Kardashiansstar showed her support for team memberSimone Bilesin a Twitter video on Friday.
Ahead of the opening ceremonies in Rio de Janeiro, Brazil on Friday evening, the reality star wished 19-year-old Biles best of luck.
Hey Simone, its Kim Kardashian West. I just wanted to wish you the best of luck at the Olympics. Were all rooting for you back at home, Kardashian West said in the social media video.
After watching the video, the athlete thanked Kardashian West for her support in a tweet. Thank You So Much!!! Biles penned. By the way Im obsessed with North! So adorable.
She just started gymnastics! Kardashian West replied of her 3-year-old daughterNorth Westand suggested, Maybe she can show you some moves?
The mother-daughter duo will seemingly be watching the U.S. womens gymnastics team perform while at Rio.
RAW: Footage of Chicago police shooting Paul O’Neal
Videos from the fatal shooting of Paul O"Neal by Chicago police show a succession of apparent procedural errors, including police firing at a fleeing vehicle with other officers in harm"s way and an admission by the officer who believed he fired the fatal shot that he had no idea whether the 18-year-old was armed.
Comments from that officer caught on video indicate he may have erroneously thought O"Neal had fired from a stolen car barreling in his direction. In fact, those shots were fired in the officer"s direction by other police shooting at the stolen car in apparent violation of departmental policy.
Acting with uncharacteristic swiftness, Chicago officials on Friday made public nine video clips in all. Shortly before the 11 a.m. release, the head of the Chicago police oversight agency called the video footage "shocking and disturbing" and said her heart went out to O"Neal"s family.
At a news conference Friday afternoon, O"Neal"s sister, Briana Adams, 22, grew emotional as she told reporters that the family was devastated by what they saw on the videos.
"I want everyone to know that Paul had goals," she said, then lowered her head and began to cry.
Her brother had graduated from high school and wanted to go to a trade school and perhaps work for ComEd one day, she said.
"We just want answers the truth," she said.
Chicago police officers had tried to stop O"Neal about 7:30 p.m. July 28 in the South Shore neighborhood as he drove a Jaguar convertible reported stolen in Bolingbrook, police said. O"Neal struck two Chicago police vehicles while in the car, and two officers fired at him while he was in the car, authorities said. O"Neal fled from the Jaguar, police said, and a third officer chased him behind a home and fatally shot him.
O"Neal, who was unarmed, died of a single gunshot wound to the back, authorities said.
Meanwhile, activists disrupted an afternoon news conference scheduled for outside police headquarters, shouting down Superintendent Eddie Johnson.
"We are dissatisfied! Bridging that gap between African-Americans and Chicago police? Impossible! It is impossible!" shouted activist Lamon Reccord, 17.
"(Mayor) Rahm Emanuel is using you as a scapegoat for the black community!" another activist shouted at Johnson.
Before Johnson retreated into headquarters, he told several reporters he understood the activists" concerns in light of the videos.
"At the same time we"re trying to do the right thing, to be transparent," Johnson said as activists continued to shout over him.
The videos show officers firing on the Jaguar as it drove away from them, and their shots appear to place officers farther down the street in danger of being shot.
The videos capture at least 15 shots being fired in about five seconds as the Jaguar passed the officers and drove away.
The video then showed the Jaguar hitting a police SUV, and O"Neal took off running as police pursued him behind some homes, running up driveways and jumping fences. The clips do not show the fatal shooting, which happened in a backyard, but the devices record the sounds of about four more shots.
The fatal shot itself was not captured on video, department officials said, even though the officer who chased and shot O"Neal was wearing a body camera. Department officials have not said why the camera did not record the shooting.
The videos, which contain audio, showed a confusing scene in the shooting"s aftermath. The officer who believed he had fired the fatal shot initially thought shots had been fired at his police car from the speeding Jaguar when it actually came from officers down the street shooting toward the Jaguar.
While the body camera attached to the uniform of that officer did not capture the fatal shot, a video showed that the officer"s body camera was operating after the shooting and was still recording when police processing the scene asked him to walk through the backyard where he fired his gun and help them find the shell casings.
A sergeant asked whether the shots fired at the officer came from the rear of the yard, but the officer told him the shots fired in his direction happened back on the street moments before the stolen car chase ended in a collision.
"No, the shots were coming at us when the car was coming at us," the officer said before describing how he ended up in the backyard chasing O"Neal on foot.
"I took off this way, he was coming over this way," he said, indicating different sections of the backyard. "When I approached this, I didn"t know if he was armed or not."
As seconds passed in the backyard, the officer grew distraught and feared that it would be judged a bad shooting.
"Man, this is so f----- up, man. I don"t want nothing to happen to that f------ guy, dude," he said to the sergeant. "The way s---"s going man, I"m going to be f------ crucified, bro."
At that point, the sergeant sought to reassure the officer, citing the car theft as justification for what happened.
"Relax, he was in a hot car. Nothing to worry about."
The officer asked whether a weapon was recovered from the Jaguar.
"I"m not sure, but just relax," the sergeant said. "Don"t worry about it. They were in a hot car."
Minutes before he told the sergeant that the shots fired at him had not come from the back of the yard but from the earlier car chase in the street, the officer contradicted himself in an exchange with his own partner in video captured by another officer"s body cam. When the partner asked if the officer had fired at fellow officers, he responded:
"Dude, I heard shots. I don"t f------ know, man. When he came out the yard, he shot at me," the officer said.
After O"Neal"s family viewed the videos Friday morning at the offices of the Independent Police Review Authority, which is investigating the shooting, attorney Michael Oppenheimer called the footage "beyond horrific" and said he plans to call for a special prosecutor to look into the shooting of the unarmed teen.
"There is no question in my mind that criminal acts were committed," said Oppenheimer, a former prosecutor who is representing O"Neal"s family. "What I saw was pretty coldblooded."
O"Neal"s family is suing the Police Department.
Ja"Mal Green, a spokesman for the O"Neal family who is free on bail after he was charged with felonies alleging he assaulted a police commander at a recent protest over officer-involved shootings in Louisiana and Minnesota, said he was disturbed by one video that showed a few officers appearing to commend each other after the shooting, shaking hands.
"They did everything but high-five each other," Oppenheimer said.
Oppenheimer said the videos expose the need to improve officers" training.
"This goes down to training on race, this goes down to training on the community," he said. "There"s a lot that needs to be done. Some of it has been done. We have a long way to go."
Oppenheimer accused the officer who fired the fatal shot of intentionally shutting down his body camera so no footage would capture that moment.
"They decided they would control this, so the cover-up has begun," he said.
Before the release of the videos, Sharon Fairley, IPRA"s chief administrator, said in a statement that the agency is proceeding "as deliberately and expediently as possible in pursuit of a swift but fair determination" into the black teen"s shooting. She said she expected to wrap up the probe in several weeks, much sooner than the embattled agency once took.
The footage, "as shocking and disturbing as it is," Fairley said, "is not the only evidence to be gathered and analyzed when conducting a fair and thorough assessment of (the) conduct of police officers in performing their duties."
Johnson took quick action after the shooting, stripping three officers who opened fire at O"Neal of their police powers and saying it appeared they had violated departmental policies.
The city"s quick moves after O"Neal"s shooting show how much has changed in the eight months since the release of video of a white police officer shooting black 17-year-old Laquan McDonald 16 times. The officer who shot McDonald, Jason Van d**e, is charged with first-degree murder.
The McDonald video and long-simmering dissatisfaction with police use of force among many African-Americans led to sustained protests, and the U.S. Justice Department launched an investigation to determine whether police had systematically violated residents" rights. Federally enforced changes could come from that ongoing investigation, and Emanuel has announced or enacted a raft of reforms to policing and officer oversight.
Johnson broke with tradition by saying police appeared to have violated departmental policy in the O"Neal case. The superintendent, who was appointed by Emanuel amid the political crisis sparked by the McDonald video, issued an unusual departmentwide memo saying that the information he had on the shooting "left (him) with more questions than answers."
Chicago Tribune"s Annie Sweeney, Steve Schmadeke, Todd Lighty, Jeff Coen and William Lee contributed.
Pete Caldera, North Jersey Media Group 11:58 p.m. EDT August 3, 2016
Mark Teixeira hits a three-run home run during the second inning.(Photo: Brad Penner, USA TODAY Sports)
NEW YORK A sellout crowd at Yankee Stadium and a fired-up Mark Teixeira pumped some new vigor into the old Subway Series.
After putting the Yankees ahead with a three-run homer, Teixeira was drilled by Mets starter Steven Matz in his next at-bat a wayward two-seam fastball that sparked both benches to clear briefly.
As hot as Teixeira was, reliever Luis Severino cooled down the Mets bats in a 9-5 Yankees win before 48,339, the Stadiums largest crowd this season.
Thursday night, the Yankees will attempt to win the four-game, home-and-home Subway Series, which concludes with Bartolo Colon against Nathan Eovaldi.
Warnings were issued after Teixeira shouted and took a couple of aggressive steps toward the left-handed Matz after taking a first-pitch fastball off his left knee in the fifth.
Mets catcher Rene Rivera restrained the irate Teixeira as players from both benches left their dugouts. Players from both bullpens stood in the outfield, but Teixeira made his way to first base without further incident though Mets manager Terry Collins had a lengthy argument with crew chief Brian Gorman, umpiring third base.
Matz ended the inning with a double-play grounder. Teixeira made an aggressive slide through the bag, but second baseman Neil Walker avoided contact and nothing came of it.
Teixeira later walked and scored in the Yanks three-run seventh against reliever Hansel Robles, who was seen shouting at Teixeira as he stood on second base possibly peeved that Teixeira might have been sending location signals to batter Starlin Castro.
Castro followed with an infield single that knocked out Robles, who shouted at Gorman as he exited.
Matz (8-8) is now 1-7 over his past 12 starts, while Chad Green who took over for the traded Ivan Nova might have a short stay in the Yankees rotation.
In 3 2/3innings, Green gave up three runs on eight hits and four walks. And the damage wouldve been far greater were it not for three double plays turned by the Yanks in each of the first three innings.
Severino gave up one unearned run over 4 1/3innings, and jumped off the mound with glee after striking out Michael Conforto to end the seventh with the tying runs in scoring position, maintaining a 6-4 lead.
Rob Refsnyder had two hits, scored twice and had a sac fly for the Yanks (54-53), and Gary Sanchez started at DH and got his first MLB hit.
Before the game, Yankees manager Joe Girardi said he anticipated that Sanchez could be joined by other young hitters from Class AAA Scranton/Wilkes-Barre most likely Aaron Judge and Tyler Austin before the Sept. 1 roster expansions.
But Girardi didnt anticipate taking at-bats away from Teixeira.
Teix is going to get his days off because I think his knee requires [it], Girardi said of a cartilage-damaged right knee expected to required off-season surgery. I think hes swung the bat better lately [and] Mark adds a lot to our defense.
And thats really important, because I dont think were necessarily a team that can give extra outs, Girardi said. As of right now, my plan is to continue to play him kind of the way Ive been doing it.
Batting third Wednesday night, Teixeira walked and scored in the Yankees three-run first inning, after the Mets had jumped to a quick 2-0 lead.
Chase Headleys two-run double tied it and Didi Gregoriuss two-out RBI double gave the Yanks a brief 3-2 lead.
Ex-Yankee Kelly Johnson doubled and Rene Riveras grounder took an odd hop past a pirouetting Teixeira for a game-tying RBI single in the second.
There were two out in the second when the Yankees stirred once more against Matz.
Jacoby Ellsbury and Refsnyder each singled and Teixeira launched his 10th homer of the year, an opposite-field shot to right that gave the Yanks a 6-3 lead. Teixeira had never previously faced Matz in a game.
And that was Teixeiras seventh homer since coming back from the disabled list June 25, a span of 29 games.
After that homer, Matz retired 12 of the final 13 batters he faced. The only exception was plunking Teixeira, just the fifth batter Matz has hit in 119 innings this year.
Pete Caldera writes for North Jersey Media Group, part of the USA TODAY Network.
Simone Biles leads the way into the arena for podium training ahead of the 2016 Rio Summer Olympics at Olympic Arena on Thursday (August 4) in Rio de Janeiro, Brazil.
The 19-year-old athlete joined team captain Aly Raisman, Laurie Hernandez, Madison Kocian, and Gabby Douglas at the arena, trying out each area that theyll be competing in starting on Sunday, August 7th.
Its good to have someone like that to keep us accountable and really just motivate us, Gabby said of Aly as team captain for her second Olympic games. You need someone like that, or else the team starts kind of falling apart and youre not together as one. So you kind of need that one person to rally everyone.
30+ pictures inside of Aly Raisman, Gabby Douglas, Simone Biles and more
Simone Biles on what makes her laugh the most, her favorite emoji and more!
The opening ceremony of the Rio Olympics are tonight, kicking off two weeks of glorious feats that may or may not be overshadowed by poopy water and Zika fears. One athlete youll undoubtedly be hearing a lot aboutif you arent already acquainted with heris gymnast Simone Biles. Biles is nothing short of a phenomenon, and is expected to completely annihilate her competition. Shes won three straight all-around titles at the world championships, and has been deemed the best athlete in America today. Gold-medal gymnast Mary Lou Retton said Biles is the best [shes] ever seen. So, yeah, shes f*****g amazing.
But what is it about her skill set that makes her so good? Well, The New York Times is here to explain, in an interactive feature that breaks down her talents, including her tumbling pass called The Biles. (Of course its named after her.) The Biles is a double layout with a half-twist and blind landing. Biles strong run at the outset of this move allows her to accomplish more that other gymnasts, and she also gets incredible air. The Times notes that at the peak of this pass, shell clear nearly twice her own height.
The Biles piece is part of a series, in which the Times dives into other Olympians abilities. Check out the one on Ryan Lochte, which has nothing to do with that time he played a s*x idiot on 30 Rock.
Send your Great Job, Internet tips to GJI@avclub.com
