Overview: Women who want to lower their tummy fat and blood pressure need to exercise in the morning. Men exercising in the evening showed improvements in metabolism and heart health, improving overall emotional well-being.
sauce: Frontier
When do you need to adjust your exercise to your daily schedule? In most cases, the answer depends on the schedule and working hours of our family, and perhaps whether we are a “lark” or a “night owl”. But over the last decade, researchers have found that far more problems depend on this problem than these constraints. This is because recent research suggests that the effects of exercise depend on the time zone (Exercise Time Of Day, ETOD).
Currently, randomized controlled trials not only convincingly confirm that ETOD affects the effectiveness of exercise, but also that these effects differ between types of exercise and between women and men. is showing.The results are published in Physiology frontier..
Dr. Paul J. Alcielo, a professor of health and human physiology at Skidmore College in Saratoga Springs, NY, said: Women’s evening exercise, on the other hand, increases upper body strength, power and endurance, improving overall mood and nutritional satiety. “
“Also, for men, evening exercise has been shown to reduce blood pressure, risk of heart disease, fatigue and burn more fat compared to morning exercise.”
New 12-week “multimodal” training program
The author recruited 30 women and 26 men to participate. All were 25 to 55 years old, healthy, active, nonsmokers, and normal in weight.
They were trained by coaches for 12 weeks according to the RISE program previously developed by Arciero. et al.: Either 60-minute resistance (R) training, sprint interval (I) training, stretch (S) training, or endurance (E) training, depending on the day of the week. Wednesday, Saturday and Sunday were break days.
Participants followed a specially designed dietary plan with a protein intake of 1.1-1.8 g / kg body weight per day.
Importantly, female and male participants were previously individually randomized into one of the two regimes. Training only in the morning (60 minutes from 06:30 to 08:30) or in the evening (between 18:00 and 20:00).
People assigned to the morning exercise had breakfast after the exercise and ate three more times every four hours. People assigned to the evening exercise ate three meals at four-hour intervals before training and then another.
At the beginning and end of the study, participants were comprehensively assessed for aerobic fitness, muscular endurance, flexibility, balance, upper and lower body strength and strength, and jumping ability. Only 16% of the 56 enrolled participants dropped out during the 12-week study period simply because they failed to adhere to this nutrition and exercise schedule.
In addition to changes in participants’ physical and metabolic parameters such as blood pressure, arteriosclerosis, respiratory exchange rate, body distribution and fat percentage, researchers have found relevant blood biomarkers such as insulin, sum, etc. And “good” HDL cholesterol, C-reactive proteins, and IL-6. We also conducted a questionnaire to the participants to quantify changes in mood and satiety.
Clarify the overall benefits of the program
Researchers have shown that all participants improved their overall health and performance during the course of the study, regardless of their assignment to exercise in the morning or evening.
“Our study clearly demonstrates the benefits of both morning and evening multimodal (RISE) exercise in improving cardiovascular metabolism and mood health, as well as results in physical performance in women and men. “Masu,” said Arciero.
But decisively, they also show that ETOD determines the strength of physical performance, body composition, cardiac metabolic health, and mood improvement.
For example, all female participants reduced total fat, abdominal and hip fat, and blood pressure during the study, but these improvements were greater in women exercising in the morning. Only men exercising in the evening showed reduced rates of total cholesterol, blood pressure, respiratory exchange rate, and carbohydrate oxidation to HDL cholesterol, as fat became the preferred source of fuel.
Different ETOD recommendations for women and men
“Based on our findings, women who are interested in lowering tummy fat and blood pressure while at the same time increasing leg strength should consider morning exercise, but upper body strength, power. For women who are interested in increasing endurance and improving their overall mood and food intake, evening exercise is the preferred choice, “said Arciero.
“On the contrary, night exercise is ideal for men who are interested in improving heart and metabolic health, as well as emotional health.”
See also
Stephen JIves, an associate professor at Skidmore College and the second author, concludes: But regardless of ETOD, regular exercise is essential to our health. “
About this exercise research news
author: Missha Dijkstra
sauce: Frontier
contact: Mischa Dijkstra – Frontier
image: The image is in the public domain
Independent research: Open access.
“Morning exercise lowers abdominal fat and blood pressure, and evening exercise enhances female muscle performance, while evening exercise increases male fat oxidation and lowers blood pressure,” Paul J said. Arciero et al. Physiology frontier
Overview
Exercise in the morning lowers abdominal fat and blood pressure, and exercise in the evening enhances female muscle performance.On the other hand, evening exercise increases the oxidation of fat in men and lowers blood pressure.
Purpose: Considering known gender differences in response to exercise training, this study quantified health and performance results in separate cohorts of women and men who adhered to different ETODs.
Method: 30 exercise-trained women (BMI = 24 ± 3 kg / m)242 ± 8 years old) and 26 men (BMI = 25.5 ± 3 kg / m)245 ± 8 years) was randomized to a multimodal ETOD for 12 weeks, morning (0600-0800 hours, morning) or evening (1830-12030 hours, afternoon) and analyzed as separate cohorts. Baseline (week 0) and post (week 12) strength (1-RM bench / leg press), endurance (abdominal muscle / arm prone) and power (squat jump, SJ; bench throw, BT), body composition ( iDXA; fat mass, FM; abdominal fat, Abfat), systolic / diastolic blood pressure (BP), respiratory exchange rate (RER), mood profile (POMS), and dietary intake were assessed.
result: Twenty-seven women and 20 men completed the 12-week intervention. No baseline difference was present between the groups of both female and male cohorts (AM and PM). In women, important interactions (p <0.05) 1RM bench (8 ± 2 to 12 ± 2, Δkg), push-ups (9 ± 1 to 13 ± 2, Δreps), BT (10 ± 6 to 45 ± 28, Δwatts), SJ (Δ 135 ± 6) 39 ± 8, Δwatt), fat mass (-1.0 ± 0.2 vs -0.3 ± 0.2, Δkg), fat content (-2.6 ± 0.3 vs -0.9 ± 0.5, Δkg), diastole (-10 ± 1 pair- 5 ± 5, ΔmmHg) and systole (-12.5 ± 2.7 vs 2.3 ± 3, mmHg) BP, AM vs PM. In men, important interactions (p <0.05) was present in systolic blood pressure (-3.5 ± 2.6 vs -14.9 ± 5.1, ∆mmHg), RER (-0.01 ± 0.01 vs -0.06 ± 0.01, ∆VCO).2/ VO2), And fatigue (-0.8 ± 2 vs. -5.9 ± 2, Δmm), AM vs. PM, respectively. Intake of major nutrients was similar between the AM and PM groups.
Conclusion: Morning exercise (AM) reduced abdominal fat and blood pressure, and evening exercise (PM) improved muscle performance in the female cohort. In the male cohort, PM increased fat oxidation and reduced systolic BP and malaise. Therefore, ETOD may be important for optimizing the results of individual exercise-induced health and performance of physically active individuals and may be independent of major nutrient intake. there is.
