The benefits of exercise are well known, and exercise is an essential daily activity for middle-aged and older adults. Our physical immunity declines with age, making us more susceptible to everything from the common cold to chronic illnesses. Exercise strengthens your immune system and helps prevent cardiovascular disease, diabetes, and other illnesses.
To get the benefits of exercise, it’s important to choose the best times for different activities. In May 2022, researchers at Skidmore College and California State University Research in the journal Frontiers in PhysiologyThe researchers followed 27 women and 20 men between the ages of 25 and 55. All were very active and healthy. Subjects underwent 12 weeks of physical training. They exercised for one hour a day, four times a week, in the morning and evening. Exercises were general exercises including resistance, sprint intervals, stretching, and endurance training.
For women, morning exercise compared with evening exercise resulted in greater reductions in total and abdominal fat, lower blood pressure, and greater increases in lower-body muscle strength. along with an improvement in “upper body strength, power and endurance significantly increased.”
man exercising in the eveningCompared to morning exercise, I experienced a significant drop in systolic blood pressure along with increased fatigue and fat oxidation.
The large difference in exercise results in women may be related to fasting the night before. Studies suggest that overnight fasting increases fat utilization during aerobic exercise, and increased resistance exercise promotes adipose tissue loss.
In men, compared with morning exercise, evening exercise was superior in reducing blood pressure (>9% for systolic blood pressure), fatigue (>55%), and weight loss (>5% for fat oxidation). Therefore, exercise time for men should be scheduled in the evening for better weight loss and reduced risk of cardiovascular disease.
It is currently unclear why evening exercise is more beneficial than morning exercise in lowering blood pressure in men, but it may be related to circadian interactions between evening exercise and hormonal factors. The significant increase in fat oxidation in men who exercised in the evening could be attributed to circadian regulation of metabolism, which peaks in the late afternoon and may promote fat burning.
What do you need for morning and evening exercise?
In general, morning exercise is often hailed as superior because it energizes you in the morning and sets you up for increased productivity throughout the day. If your muscles and joints are not very flexible, but you want to exercise in the morning, the first thing you should do before exercising is to warm up your body to avoid muscle strain and sprains.
What should I prepare when exercising at night? Do not go to bed immediately after exercising. You should have at least 1-2 hours between exercise and sleep. This is because exercise can stimulate nerves and muscles, and the body needs to go through the process of entering a dormant state. can help you get into
Choose the right exercise based on intensity
When exercising, it’s important to keep a regular exercise schedule while enjoying your exercise, considering safety, the right time, and your favorite sport. In addition, since the intensity of exercise that can be tolerated differs depending on the age and physique, it is necessary to select the appropriate exercise according to the physical condition.
Choose the right exercises with the right intensity.
There are 3 levels of exercise intensity: low, medium and high. Heart rate generally serves as an indicator to assess exercise intensity. The higher the exercise intensity, the faster your heart rate. There are significant correlations between heart rate and exercise intensity, oxygen uptake, and energy metabolism. Exercise with a heart rate of less than 120 beats per minute is generally considered low intensity. 120-150 rev/min is moderate and 150-180 rev/min is high intensity. If your heart rate is too fast during exercise and exceeds the maximum permissible value, you are more likely to experience fatigue and sports injuries.
In addition to heart rate, other metrics such as maximal oxygen uptake, metabolic equivalent, and self-fatigue rating scale are also used to assess exercise. However, exercise intensity can also be assessed by your own subjective sensations. If you can speak freely while exercising, it is low-intensity exercise. This is a moderate intensity exercise if you have trouble breathing and need to take deep breaths to speak. If you can barely speak or breathe while exercising, it’s high intensity exercise.
Choose exercise according to your age and physical condition
The age of 26 to 45 is a critical period for the human body to gain weight, and it is common to lead a stressful life due to lack of exercise.Therefore, to prevent fat accumulation and delay stress, men need to focus For strength training such as push-ups. However, it is also important to control the intensity and not overload the body. During this time, women should do moderate-to-low-intensity aerobic exercise, plus strength training such as yoga, jogging, and swimming.
Between the ages of 46 and 65, the body’s energy levels gradually decline, and strength and muscle mass begin to decline. Therefore, exercise should be done to combat osteoporosis. Recommended exercises for this stage of life include softball and Tai Chi.
People over the age of 65 generally have lower fitness levels, so exercise should focus on improving quality of life, preventing falls, and improving cardiorespiratory fitness. Therefore, it is recommended to combine gentle aerobic exercise such as walking, tai chi or square dancing with low-intensity strength training to strengthen muscles and bones.
Choose your favorite type of exercise
1.) Exercise to reduce mortality – Racket swing
A 2018 study published in the medical journal lancet psychiatryresearchers surveyed more than 1.2 million people and found that racquet swing sports such as badminton, tennis and table tennis could reduce all-cause mortality by 47%.
Swing exercise can exercise body coordination and various muscle groups, improve cardiopulmonary function, while at the same time making people more focused, keeping the brain active and slowing down the aging of the brain. We recommend 3-5 times a week with each exercise lasting 45-60 minutes.
2.) Exercise to Relieve Mental Stress—Team Sports
It is important to study the effects of exercise on mental state. Studies show that exercising in a group can improve mood by 22%, making it the perfect exercise for reducing mental stress.
Team sports like soccer, basketball, and volleyball require people to focus and work together. Team sports are best for 45 minutes to 1 hour, 3-5 times a week.
3.) Exercise for Weight Loss and Fat Burning—Cardio
Aerobic exercise requires maintaining an adequate oxygen supply during exercise. It is commonly associated with low- to moderate-intensity exercise such as brisk walking, jogging, swimming, cycling, aerobics, and rope jumping.
In June 2021, the European Association for Obesity Research published a set of exercise training recommendations for overweight and obese adults. Recommendations point out that at least 150 to 200 minutes of moderate-intensity aerobic exercise per week is preferable for those looking to lose weight and burn fat.
Four.) Exercise to Lower Blood Pressure—Cardio and Strength Training
The overall prevalence of hypertension is rising, with lack of physical activity being one of the main reasons.
In March 2021, the European Association for Heart Disease Prevention (EAPC) and the ESC Hypertension Committee published a consensus on personalized exercise prescriptions for the prevention and treatment of hypertension.
According to this report, a combination of aerobic exercise and strength training is effective in lowering blood pressure. Core strength training includes weighted squats, bench presses, jerk, plank support, and static curls. All of these exercises are effective in lowering blood pressure.
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