Not every woman has the luxury of sweating off calories whenever they like. Most ladies have to squeeze in an exercise before work (between 5am and 8am) or after working hours. It's not necessarily a bad thing. Studies show people who exercise before breakfast burn fat more efficiently throughout the day, while after-work exercisers benefit from peak levels of flexibility, endurance and strength.

However, if you're resolved to working out outdoors, exercising before or after sunset has its share of safety concerns - low visibility, rush-hour traffic, and empty a.m/p.m streets can increase your risk for injury and other dangers. Use these tips to see and be seen when you exercise outdoors in the dark:

Wear Something Reflective

Wear fluorescent colors to look visible during dim hours. They're effective because they re-emit light at longer wavelengths, making the material brighter than the brain sees, says Franklin Smith, technical service manager and engineer for 3M.

Because our brains are designed to identify human movement, having something reflective on various points of motion (such as your head, wrists, ankles, and elbows) will help a driver see you from far away. Don't forget your sides: If you cross an intersection with only front and rear reflectivity, you could practically disappear.

Get an Exercise Buddy

Most exercisers get their workout done alone, but being in a group makes you more visible to motorists and less tempting to a mugger or attacker. Plus exercising with other people can be fun and you can compare notes about your workout. If you do however prefer to go about your outdoor runs alone, stick close to home and follow familiar, well-lit routes. Avoid unpopulated and unfamiliar streets.

Ditch the Music

Music is known to improve exercise efficiency, effort and endurance. Unfortunately, it also distracts you. Researchers at the University of Alabama at Birmingham found that music was the most dangerous distraction for pedestrians. In the study, iPod users had a 33 percent chance of being hit by a car at a crosswalk, compared to 25 percent of texters and 12 percent of cell-phone talkers.

"You expect drivers to pay attention, so you should do the same," says Jean Knaack, executive director of the Road Runners Club of America. If you can't go a mile without Gaga, use one earbud and keep the volume low.

Pack Wisely

Sure, most exercisers bring as little as they can when they're walking, running, or jogging. But there are some who carry their cellphones with them. It's good practice (in case something happened and you needed to make an emergency phone call). If you're going on a run alone, add an "in case of emergency" number to your phone contacts - label it ICE and first responders will know who to call. If you don't want to bring your phone out, maybe wear a necklace, sweat band or bracelet with an emergency number attached to it.

Be Safe At All Times

Nearly two-thirds of pedestrian accidents happen at night, and nearly a third of fatal cycling accidents occur between 5 p.m. and 9 p.m. "We all know that drivers are often distracted," says Knaack. "You have to act defensively, because you're not always on a driver's radar." When you can, stay on sidewalks and streets with bike lanes or wide shoulders. Be most careful at crosswalks and intersections, and pay extra attention to cars as they turn. Drivers tend to look toward oncoming traffic and can forget to check the other direction.