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Jul 23, 2024 · Try out different workout times. Often, your body will tell you which time of the day works best for you. Try working out in the morning for a week, then switch to evening workouts for another ...
- Aerobic Exercise
Turning your walk around can burn more calories, boost your...
- 80% of Americans Don't Exercise Enough
Moderate exercise for that person would mean a heart rate...
- Make Your Program a Success
If time is an issue, and you’re able to, do 75 minutes or...
- Aerobic Exercise
Jun 12, 2024 · A midday or early afternoon workout may allow for more sleep in the morning and extra time before your next evening shift or late night. According to a OnePoll survey, the most effective activity for people for an afternoon workout is going for a walk, which is a great way to improve both physical and mental energy.
- Overview
- Benefits of morning exercise may include lower BMI
- Morning exercise impacts circadian rhythms and weight loss
- Getting started with morning exercise
- The bottom line
•New research shows that exercising in the morning is effective for obesity.
•Individuals who worked out in the morning had lower BMI and waist size compared to those who exercised at other times of the day.
•The science behind the “best” time to exercise still isn’t well understood.
Need a reason to rise and shine and then workout? A new study finds exercising in the morning appears to show more benefits for keeping the pounds off than working out during other times of the day.
Although the question of optimal exercise timing hasn’t yet been solved, the new evidence suggests that working out between 7–9 a.m. is most effective for obesity.
In an observational study, researchers found that people who exercised in the morning had lower BMI and waist circumference, even when they did less exercise overall than people who worked out in the afternoon and evening.
Professor Ma and his team’s research examined 5,285 individuals who participated in the Nutrition Examination Survey (NHANES) between 2003 and 2006. NHANES is a survey conducted by the Centers for Disease Control and Prevention (CDC) and is intended to serve as representative data for the population of the United States.
Using self-reported information for things like age, sex, and diet, as well as data from an accelerometer, a device worn on the hip that’s used to track activity, Ma wanted to see if there was any correlation between when individuals exercised and two key indicators of obesity: BMI and waist circumference.
Individuals were placed into three groups based on when they exercised during the day: morning, afternoon, and evening.
Researchers found that individuals who worked out in the morning had a lower average BMI (27.4) compared to those who worked out in the afternoon (28.4) and evening (28.2).
Waist circumference showed a similar association; the morning exercise group’s average waist was 95.9 centimeters (37.7 inches,) compared to 97.9 (38.5 inches) for the afternoon group, and 97.3 (38.3 inches) for the evening group.
Moreover, using the above indicators, researchers found a downward linear trend between minutes of exercise per week and obesity — meaning the more exercise they did per week — the lower the average BMI. A weaker trend was observed in the afternoon, midday or evening groups.
The researchers don’t claim to fully understand the mechanism or reason why exercising in the morning appears to be more effective for obesity than working out at other times of the day.
The key to that question likely has to do with circadian rhythms, your body’s natural sleep-wake cycle that encompasses a myriad of hormonal and other biological processes.
“Many physiological processes display circadian rhythms, including the metabolisms that are closely associated with obesity,” said Ma. “There is general evidence that timing of exercise is important. However, more studies are needed to explicitly explain the significance of circadian oscillations regarding weight and weight loss,” he said.
Fredericson said the new study bolsters past research on the benefits of a morning workout.
“Studies have shown that morning exercise can help lower blood pressure, reduce stress, and decrease anxiety,” Fredericson said.
“Additionally, working out in the morning helps to improve cognitive function by stimulating brain activity. It enhances alertness and concentration, increasing productivity throughout your day. Morning exercise, especially outdoors, also gives us morning light, which is critical to regulating our circadian rhythms.
Even if you’re not an early riser, exploring a morning exercise routine could be helpful to kickstarting your weight-loss goals.
Check out Healthline’s simple 10-minute morning workout to start your day.
Working out in the morning appears more effective for obesity than working out at other times of the day, although the reason why isn’t totally clear. However, study authors say more research is needed.
Researchers believe that circadian rhythms and their associated hormones likely play a role in the effectiveness of exercise and fat loss.
- Gigen Mammoser
Sep 30, 2024 · It could be time to change if you perform the same workout daily and you’re no longer increasing your strength, speed, or endurance. This plateau means the body has adapted to the challenge ...
- Matt Fuchs
- Aerobic fitness. Aerobic activity, also known as cardio or endurance activity, is the cornerstone of most fitness training programs. Aerobic activity or exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood.
- Strength training. Muscular fitness is another key component of a fitness training program. Strength training can help you increase bone strength and muscular fitness, and it can help you manage or lose weight.
- Core exercises. The muscles in your abdomen, lower back and pelvis — known as your core muscles — help protect your back and connect upper and lower body movements.
- Balance training. Balance exercises can help you maintain your balance at any age. It's generally a good idea for older adults in particular to include exercises to maintain or improve balance in their routine exercises.
Dec 13, 2011 · In order to have your preferred pre workout meal, you’re going to need to wake up at 6:00am or earlier. Is that something you are capable of doing? The same goes for your post workout meal. Let’s say you want to train late at night. Are you capable of staying up even later to eat your post workout meal? And are you comfortable with eating ...
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May 1, 2021 · Finally, novice exercisers may find it easier to break their exercise into shorter chunks of time. "Even five minutes at a time counts toward your goal of 150 minutes per week," says Dr. Frates. Build up your endurance gradually. Once you're able to exercise for 30 minutes at a time, you can ramp up your speed and intensity — which boosts ...
