What is happening
The best time of day to exercise has long been a topic of debate, a fact indicated by numerous researches – some of which have argued for early morning activity and others for early morning activity. evening. The last conclusion, of Journal of Obesity Research, says that early morning is favored for its promising association with weight loss. However, this is not the only goal of physical activity.
Other studies have evaluated different benefits for workouts at a specific time of day by studying the impact on a person’s body and physiological processes. While this of course includes weight loss, it also has implications for muscle mass, energy, and sleep patterns. However, it may not be possible to say that exercising at a specific time of day is the only way to achieve positive changes in all of these areas.
Here’s what you need to know about research into the best time of day to exercise.
Why is there a debate
New examination of data on 5,285 participants, released September 4, offers a new perspective regarding the impact that morning workouts can have on weight loss, by investigating the association between moderate-to-vigorous physical activity (MVPA) and ‘obesity. Participants were divided into three groups – morning, noon and evening – to determine whether they had significant differences in body mass index (BMI) and waist circumference, two measures of obesity.
The morning group, which engaged in 150 minutes of activity per week between 7 and 9 a.m., performed the best, seeing a continued decrease in BMI and waist circumference. Those who worked for the same duration either at midday (11 a.m. to 2 p.m.) or in the evening (5 p.m. to 8 p.m.) did not see the same results.
“Our results confirmed the role of morning MVPA in weight management,” the study said. A clinical trial is still necessary.
“My cautious suggestion from this study is that if we choose to exercise early in the morning, before eating, we can potentially lose more weight than exercising at other times of the day.” , said lead researcher Tongyu Ma, research assistant professor at Hong Kong Polytechnic University, said NBC News.
However, Ma noted that the results of this analysis could be influenced by factors outside the time of activity, such as age or different responses to exercise.
The best time to exercise is not a simple conclusion to draw, as countless other studies and trials conducted on the subject attest, especially since physical activity has a positive impact on many different health parameterssuch as stress levels, energy levels and sleep, some of which were not taken into account in previous clinical trials.
Perspectives
Evening exercise is optimal for strength training
A 2012 study indicates that the body is prepared for exercise requiring short, intense periods of activity in the evening. The same activities may be more difficult to complete in the morning. “Research suggests you might do longer, more intense workouts later in the day than in the morning,” fitness expert Jillian Michaels said in Shape.
Despite the observation of a greater force in the evening, a 2019 study suggests that increases in strength and muscle size resulting from strength-based training are the same day or night.
Aerobic exercise can be done at any time
Aerobic activity, the type of workout primarily responsible for weight loss managementis not as influenced by time of day as strength-based exercises, a 2017 study found – meaning aerobic exercise is equally effective no matter the time of day. However, exercise on an empty stomach – working out after 10 to 12 hours without eating – can increase fat loss for up to two hours after physical activity. “This makes morning sessions the most convenient,” said sports dietitian Lori Russell in Byrdie.
Sleep is likely to be disrupted by nighttime workouts
But it depends on the type of activity. According to strength and conditioning coach Eric Curry in Science for sport, “Exercise later at night can affect sleep quality because it is more difficult to sleep with an increased heart rate and body temperature. If late at night is the only time you can exercise, it is suggested to select less vigorous exercises like yoga and avoid high-intensity exercises.
Morning exercise can be more consistent
Keeping a consistent pace of physical activity helps make exercise a habit — and staying consistent is easier to do when working out in the morning. “Mornings are better for most people because they have more control over their time before the day’s commitments come into play,” noted exercise physiologist Ciarán Friel in the New York Times. “You’re generally not asked to work or run errands at 7 a.m. Friends rarely invite you to happy hour at 6 a.m. »
Early Workouts Can Make You a Morning Person
Sleep patterns, body temperature, hunger and hormones are all part of natural daily rhythms that are influenced by existing biological and physiological functions. However, experts And studies have shown that such factors are malleable, so making an effort to wake up earlier for a morning exercise routine will end up feeling more natural. “What we’re trying to do is not just shift your bedtime, but shift your entire circadian clock to be earlier,” said cognitive neuroscientist Kimberly Fenn. New York Times.
Bottom line: the best time to exercise is when you want to do it
Personal preferences cannot be ignored when it comes to evaluating the effectiveness of a workout, a Study 2021 confirmed. As told by Marisa Mickey, assistant professor of exercise science at Endicott College in Beverly, Massachusetts. Very simple, “The best time to exercise is when you can take time for yourself and devote all your effort to completing your workout.”
