According to new atlas, the best exercise time of the day is a long-standing problem, and now a new study shows that it varies according to gender The research team found that for men, exercise in the evening is more effective than exercise in the morning, while for women, the results are different. Different exercise times have different health results
There is a lot of scientific work to investigate the possible impact of the time of day on the effect of exercise, and the results are quite complex. Although bedtime exercise seems to disturb sleep, exercising in the morning, afternoon or evening seems to have their own advantages and disadvantages, and they can vary according to the type of exercise and the desired results - for example, do you want to lose fat or increase strength.
In this new study, researchers at Skidmore College set out to investigate the effects of exercise at different times of the day, paying particular attention to the differences between men and women. The results are intriguing, indicating that for men, evening exercise is a better choice, while for women, it depends on what they want from exercise.
Dr Paul arciero, the lead investigator of the study, said: "Here, we show for the first time that for women, exercise in the morning can reduce abdominal fat and blood pressure, while women's exercise in the evening can increase upper body muscle strength, power and endurance, and improve overall mood and nutritional satiety. Our research also shows that for men, exercise in the evening can reduce blood pressure, heart disease risk and fatigue, and burn more fat than exercise in the morning."
The trial involved 27 women and 20 men who received a 12 week exercise program previously developed by the team called rise. The participants are trained by the coach, and 60 minutes of training are conducted every four days, focusing on resistance, sprint interval, stretching or endurance training every day. The only difference is whether they exercise between 6:30 a.m. and 8:30 a.m. or between 6:00 p.m. and 8:00 p.m., and follow a careful meal plan.
All participants were between 25 and 55 years old, healthy, normal weight, and had a highly active lifestyle. At the beginning of the trial, they were assessed for aerobic capacity, muscle endurance, flexibility, balance, upper and lower limb strength and power, and jumping ability. Other health indicators, such as blood pressure, arterial stiffness, respiratory exchange rate, distribution and percentage of body fat and blood biomarkers, were compared before and after the test, and their emotions and food satiety were investigated by questionnaire.
Although the health and performance of all participants were improved in the trial, no matter when they exercised, there did seem to be some differences in the degree of improvement of some measures. The study found that all the women who participated in the trial reduced total abdominal, hip and body fat and reduced blood pressure, but the morning exercise group showed greater improvement. Interestingly, only men who exercised at night saw improvements in their cholesterol, blood pressure, respiratory exchange rate, and carbohydrate oxidation.
The team said the study could help people understand when they should exercise in the day, based on their gender or what they want from exercise. However, it is important to note that this is far from certain, and it is important to exercise regularly whenever possible.
The study was published in advances in physiology 》Frontiers in physics.