Do you enjoy a morning sweat session? Do you prefer getting your workout in after work? Whichever you prefer You’ve probably been thinking about if there’s an ideal moment to exercise in order to maximize the benefits you gain.
A small study has shed some light on the issue and has suggested that the ideal timing to exercise is different for women than it is for males depending on you’re trying to accomplish.
What was the result of the study?
The study, presented in Frontiers in Physiology and was conducted by professors at Skidmore College in New York it found that women lose more fat, which includes belly fat when they do early morning workouts.
Keep in mind that what matters most is to exercise in a manner that’s sustainable and good for you at any the time of day it is.
Women who exercised in the morning or evening significantly reduced their total body fat’, the researchers noted that the magnitude of the improvements was more significant in morning exercisers in terms of total body fat weight and belly fat percentage.’
The changes in body composition it is important to note didn’t affect the overall weight of the body that remained constant. Women who did the first also experienced a greater decreases in blood pressure.
However, the study revealed that women could improve in their strength for their upper body and also reached the peak strength of their upper body more often when they exercised during the evening.
What’s the result? It is possible to make exercise decisions in a different way, based on the focus you place on body fat reduction or gaining muscle strength.
Men, in both morning and evening groups experienced weight loss, but there were little difference between the groups. Evening participants had an advantage, however, in terms of dialling the cholesterol level down. Evening exercise, in particular is ideal for those who are looking to improve their the health of their heart and metabolic system according to Dr. Arcerio who was the lead researcher on the study.
What did the study’s design appear to
The 30 males along with 26 ladies who participated in the 12-week trial were all physically active, healthy and between 25 and 55 years old. To study the results, researchers divided participants into a morning group and an evening group to exercise. After that, participants were monitored for body fat and blood pressure over the course of 12 weeks, to document any changes that were observed in flexibility, strength, as well as the strength of their aerobics.
The training curriculum consisted of four kinds of exercise instruction:
- resistance training
- Interval sprints
- stretching/yoga/Pilates
- endurance exercise
The morning group completed their program for about an hour prior to 8:30. the evening group followed the same program between 18:00 and 20:00.
Participants took on each of the 4 workout routines on one day per week, which means they worked in a maximum of four sessions per week.
What was the food like?
The meals were scheduled to be served at certain intervals. On interval and resistance training days, the participants consumed an aperitif of 250-300 calories every hour ahead of their exercise. On days of endurance and stretching the participants fasted prior to their workouts (overnight in the early morning,, and for 4 hours prior to the start of exercise on the night group.) They were well-hydrated and were able to drink electrolyte drinks and water.
On days when there was no fasting the morning team ate breakfast following training. The other meals were eaten in four hour intervals for the remainder throughout the entire day. The group in the evening had breakfast and then each subsequent meal was served at intervals of 4 hours The fourth meal was consumed after the evening workout session.
On rest days the participants ate breakfast within one hour of getting up and meals at four hours after. Participants from both groups were provided with menu plans designed by an experienced dietitian.
Everyone improved their overall performance in terms of health and athletics throughout the 12-week period, regardless of the time they were exercising. The ideal time to exercise is the time you can integrate it into your daily routine according to Dr. Paul Arcerio, the study’s chief researcher and professor in human and health biological science in Skidmore College.
However, he also notes that there’s something that is going on’, which implies that the best moment to exercise – provided you have a variety of choices that fit into your lifestyle can be different for men and women depending on the goal you are trying to achieve.
Why are there differences between males and females?
The researchers point out that it’s not known what causes women and men to react differently to different times of their workouts, with more studies needed, but different hormone levels and body’s internal rhythms, and sleep-wake cycles may play a part.
The most important thing that is important is to establish a healthy, sustainable workout routine that is compatible with your lifestyle , no matter the time of day it is.
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