What is the best time of the day to exercise? science answers

The Playing sports It is part of a healthy life. It has important health benefits, because physical activity contributes to the prevention and treatment of non-communicable diseases, such as cardiovascular disease, cancer and diabetes.

Healthy mind and body. Physical exercise helps maintain a healthy body weight and can improve mental health, quality of life, and well-being. It also makes us more resilient: it improves or maintains some aspect of it cognitive functionsuch as the ability to quickly switch between tasks or plan an activity.

We know that activity is beneficial. there is no doubt. We have less clarity when we have to define three questions: how much exercise to do, what type of training is most appropriate, and What is the best time of the day.

The best time to exercise

In general, the time of day depends on work or school hours. Thus, you do some exercise in the morning, after eating, in the middle of the afternoon or late at night.

Researchers claim that the effectiveness of exercise Depends on the time of day (Workout time of the dayETOD). Now, a randomized controlled trial not only convincingly confirms that ETOD affects exercise efficacy, but also shows that these effects differ between types of exercise and between women and men. The results have been published in Frontiers in Physiology.

“Here we show it for the first time, for WomenMorning exercise reduces belly fat and blood pressure, while evening exercise in women increases muscle tone, strength, and upper body endurance, and improves overall mood and nutrition, explains lead researcher Paul J. Arceiro, professor in the Department of Health and Human Physiology at the University of Michigan. Skidmore College in Saratoga Springs, New York.

in case if Men’sEvening exercise reduces blood pressure, heart disease risk, fatigue, and burns more fat, compared to morning exercise.

Diversified training

The authors recruited 30 women and 26 men to participate. Profile: Between 25 and 55 years old, healthy, very active, non-smoker and normal weight. They were trained by trainers for 12 weeks, after RISE . program Developed previously by Arciero: Depending on the day of the week, 60 minutes of resistance training, interval training the enemyStretching or resistance training. I rest on Wednesdays, Saturdays and Sundays. In addition, they followed an eating plan that focused on protein.

There were two time periods: morning (60 minutes between 06:30 and 08:30) or at night (between 18:00 and 20:00). At the beginning and end of the experiment, participants underwent comprehensive tests of their aerobic strength, muscular endurance, flexibility, balance, strength, upper and lower body strength, and jumping ability.

Morning or evening session?

The researchers showed that all participants improved their overall health and performance over the course of the experiment, regardless of their morning or evening exercise assignment.

Our study clearly demonstrates the benefits of multimodal exercise (RISE). In both morning and evening to improve mood and cardiovascular health, as well as physical performance outcomes in women and men,” says Arcero. But, crucially, they also show that ETOD determines the strength of improvements in physical performance, body composition, cardiovascular health and mood.

For example, everything Women Total body fat, abdominal and hip fat, and blood pressure were reduced during the test, but these improvements were greater in the women who exercised in the morning. The men who exercised only showed reductions in total cholesterol to HDL, blood pressure, respiratory exchange ratio, and carbohydrate oxidation. Therefore, the recommendations of specialists should vary by gender.

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