Study: Lifting weights for 3 seconds a day improves muscle strength
After 4 weeks of “eccentric” contraction for 3 seconds daily from Monday to Friday, muscle strength increased by more than 10%, indicating that small amounts of exercise stimuli are still effective.
As the summer season approaches soon, many want to take shape. But what is the ideal time to exercise? Is it best to go to the gym in the morning? Or do you have to wait until the evening to pump up the iron?
Well, according to new research, it’s different.
In a new study published on Tuesday at the Forefront of Physiology, 36 women and 26 men were randomized to 12 weeks of morning or evening training.
Participants were quit and healthy trained women and men without known cardiovascular or metabolic disorders, as assessed by medical history and comprehensive health examination. In addition, all participants were very active, middle-aged (25-55 years old), and showed a lean body mass index and stable body weight for at least 6 months prior to the start of the study.
People are running on the treadmill of the New York Sports Clubs in Brooklyn, New York (Photo courtesy of Spencer Platt / Getty Images)
Men and women needed to do multimodal training a total of four times a week, a combination of physical exercises that required different factors such as cardiopulmonary, strength, and flexibility.
Related: Research finds that exercise after COVID-19 vaccine may increase antibodies
Next, people were analyzed for strength, endurance, strength, body composition, respiratory exchange rates, behavioral mood changes, and dietary intake. A total of 27 women and 20 men completed the 12-week intervention.
In women, both AM and PM exercises were found to significantly reduce total fat in addition to abdominal and hip fat. However, the magnitude of the improvement was significantly greater with the AM exerciser due to lower abdominal fat and blood pressure, as well as increased lower body muscle strength. On the other hand, evening exercise significantly improved muscle performance, including upper body strength, power, endurance, and mood improvement.
Related: Studies suggest that lifting weights for 3 seconds a day improves muscle strength
“In summary, these findings show that exercise-trained women perform a multi-model exercise training regimen (RISE) in the morning to reduce whole-body and abdominal fat, reduce blood pressure, and increase lower body muscle strength. We provide support for optimizing your workouts. In the evenings, your upper body muscles can improve performance and make you feel better, “the study authors write.
In men, on the other hand, both AM and PM participants had reduced total fat mass and abdominal and hip fat. However, evening exercise increased fat oxidation and reduced systolic blood pressure, HDL cholesterol and fatigue.
“For exercise-trained men, multimodal evening exercise may be more beneficial in reducing blood pressure and fatigue and maximizing fat oxidation,” the author continued. “Therefore, women and men respond differently to the Excercise Time of Day (ETOD), so to optimize results, schedule multimodal exercise training with goals for physical performance, cardiovascular metabolism, and psychological mood. Care must be taken when matching with “”.
Related: Research: Exercise can enhance brain function and prevent dementia
Participants also recorded daily food and beverage consumption during the 12-week intervention. During the study, body weight did not change in either the AM or PM group, both male and female.
The limitations of this study included using only exercise-trained men and women. This suggests that the results may not be applicable to untrained or overweight men and women. The results underestimated the minority group, as the participants were also predominantly Caucasian. In addition, this would require further study as this study did not focus on the noon group.
Exercise timing remains a controversial topic, with some experts prefer morning exercise and others prefer evening.
According to bodybuilder and performance consultant Ben Greenfield, some people are more creative and focused in the morning, but for these people, exercising may be a little easier from a mental point of view. Hmm.
“The fact that the temperature tends to be cold, whether or not you have high mental attention in the morning, means that the best type of exercise (if you exercise) to do in the morning is easy and light. “Active aerobic exercise, simple swimming, yoga, etc.”, writes Greenfield.
He suggests booking all sorts of intense training in the afternoon or evening, including weight training sessions and hard cardiovascular intervals.
Still, other studies suggest that training results may result in consistency rather than a specific time.
In 2020, researchers at the Brown Alpert Medical School examined the exercise habits of 375 people who exercise regularly, and those who set the same time spend significantly more time a week than those who set random times. I found that I was spending time. Exercise day.
Furthermore, it was found that almost half of the people who exercised consistently at the same time, 47.8%, were early morning exercisers.
Researchers concluded that “exercising at the same time, morning, afternoon, or evening, may lead to higher levels of physical activity.”
Fox News contributed to this story.
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