In our Fitness and PT Rehab practice, we’re always learning. We take courses, listen to podcasts and read. A recent article in The New York Times caught our attention. It’s titled, “Morning Exercise May Offer the Most Weight Loss Benefit.” And it confirms something that our team observes:
Morning exercisers seem to lose weight faster at our Fitness and PT Rehab Center.
The data was published in The International Journal of Obesity in July. A few years ago, 100 overweight, previously inactive young men and women worked out until they burned 600 calories. They did this five-times a week for ten months.
No surprise: Almost everyone lost weight, but the amount lost was all over the place.
The second pass at the data looked at activity timing. This field, Chronobiology, is uncovering interesting results about how when we do things affects the outcome.
In this case, those who exercised before noon lost more weight and were more active throughout the day. Additionally, they ate a bit less.
That sparked our Fitness and PT Rehab Team’s interest. They wondered:
Have we figured out when the best time to exercise is?
And the answer: Mostly Yes.
They looked at a lot of studies. This short article sums things up well.
Are you working on muscle size? Then evenings are the most effective time for your workout.
A big new study had participants exercise from 5 to 7 PM for ten weeks. They measured muscle size. Then they divided the group. Half exercised from 7 to 10 AM. And half from 5 to 7 PM.
Evening exercisers gained 30% more muscle mass than the AM group.
Do you want the most effective strength conditioning? Work out in the evening.
The research proving this started in the 90’s. And continues. Studies have had participants exercising in the morning, at noon and in the evening. They all show that our muscle strength is weakest in the morning. It builds throughout the day.
Muscle strength peaks in the early evening. So, that’s when you get the best bang for your strength conditioning.
Trying to sleep better and reduce stress? Then work out in the morning. This surprised our Fitness and PT Rehab team.
In a recent big study, participants aged from 40 to 60 walked moderately on a treadmill. They did this for 30 minutes, 3 times a week. They then separated people into groups who walked at 7 AM, 1 PM and 7 PM. At the end of the studies:
The AM walkers had a 10% reduction in daytime blood pressure compared to the other groups.
And a 25% reduction in evening blood pressure.
This showed that they were less stressed during the day. And that they slept better in the evening. (Blood pressure levels are a key indicator for both).
Our advice: when you can work out at the most effective time slot. But work out regardless!
Have questions? Want to get started? We’re here. Just Contact Us. (link)