When is the best time to exercise?

It depends on one very simple thing

Do you get up at dawn to train before work or do you actually wait for the hours of darkness?

A small study has found that the time you exercise during the day can be more effective depending on your gender.

This is how it works

Walla!

health

12/06/2022

Sunday, 12 June 2022, 07:17 Updated: 07:21

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Fitness coach Or German presents a short workout for a flat stomach (Photo: Or German)

One of the most interesting questions for people who do sports regularly is is there an optimal time to exercise?

According to a new study published in Frontiers in Physiology it very much depends on your sex.

According to the study, women burn more fat in the morning exercise, while men burn more fat at night.

In addition, women who aim to improve blood pressure also achieve better results by exercising in the morning, the study says.

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To the full article

Scientists from Skidmore College in New York, Arizona State University and California State University studied 30 men and 26 women ages 25 to 55 who were defined as "very active" (completed more than 30 minutes of structured exercise 4 days a week for more than 3 years ).

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Woman running in the morning (Photo: ShutterStock)

For 12 weeks, the researchers analyzed the effects of a varied training program - which consisted of stretching, resistance exercises, interval sprints and endurance training - with the same relative training volume.

Participants performed one of four different training routines one day a week, for a total of four workouts per week.

One group trained for an hour between 6:30 a.m. and 8:30 a.m., while the other group followed the same exercise routines, but between 6:00 and 8:00 p.m.

Researchers found that in women, exercise in the morning reduced abdominal fat and blood pressure, while exercise in the evening improved muscle performance.

In the male group, exercise in the evening increased fat oxidation and reduced systolic blood pressure and fatigue.

"Morning training in women improves overall and abdominal fat loss, reduces blood pressure and increases lower body muscle strength," the study said, "Evening training greatly increases upper body muscle strength, power and endurance, and improves overall mood."

For men, strength increased after morning and evening exercise, but evening exercise brought additional benefits with "low systolic blood pressure and fatigue and stimulates fat oxidation compared to early morning exercise."

Is it better to exercise in the morning or in the evening?

Man eats after training (Photo: ShutterStock)

why is it happening?

Despite the small size of the study, its results can have several causes, with the rest of sleep and hormones being an important part.

"The sleep patterns of women and men are different, which contributes to the difference in results that exercise can produce between the sexes," Megan Johnson of Coach at the National Academy of Sports Medicine in California told Healthline. "Aerobic versus strength training, there is an optimal choice for women and men to exercise. The differences in sleep cycles are correlated with the differences in training performance."

According to her, hormone production and sleep are interrelated.

Women spend more time in deep sleep and less time in the lightest sleep phase, compared to men.

"Therefore, it has been suggested that women are more alert and alert in the morning compared to men," McCallow said. And they are ready for such activities in the evening. "

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"Studies have also shown that cortisol levels are highest in the morning, so there may be a link to burning more fat in the morning if there is more fat caused by stress. Men may take advantage of this and do aerobics in the morning to literally 'burn' their pressure. It will also lower blood pressure if any. One of the species would do aerobics in the morning, "McCullough told Healtyline.

It is important to emphasize that past studies have already shown that mornings are the best time to exercise if the goal is to sleep better, have a calmer day, lower blood pressure or lose weight.

Other studies have found that afternoon exercise may lead to better strength and endurance and may be better for people who tend to sleep late.

Evening workouts have their own benefits - they can help relieve stress, process the past day and achieve better quality sleep.

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