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Does the thought of getting up before work to exercise fills you with horror?
If that's the case, you're in luck – because doing exercise in the evening can actually be better for burning body fat than for morning workout.
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A review of two studies focusing on body clocks and physical activity concluded that evening exercise could be more productive.
"We all know that almost every aspect of our physiology and metabolism is dictated by the circadian clock," said Gad Asher, lead author of one of the studies, of the department's biomolecular sciences. Weizmann Institute of Science.
"This is true not only in humans, but in all light-sensitive organisms.We decided to ask if there was a link between the time of day and the performance of the exercise . "
The studies focused on the badociation between time of day and physical performance, mainly in mice.
We produce a chemical improving performance in the evening
The mice being nocturnal, the scientists had to convert the mouse hours into human hours.
One study saw small rodents being placed on treadmills at different times of the day during their hours of activity.
The scientists then examined the exercise capacity of the mice at different intensities and exercise regimens and found that the overall exercise performance was significantly better on the "mouse night" compared to the morning hours.
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They also discovered that at night mice, creatures had higher levels of a metabolite called ZMP, responsible for metabolic regulation.
This is actually a compound that some athletes use for doping, and scientists have concluded that the increased production of ZMP could explain why they performed better later in the day.
The scientists also examined 12 humans and found similar results.
Exercise is more effective in the evening
People tended to exercise more effectively in the evening than in the morning because they consumed less oxygen.
The second study also involved mice on treadmills but this time the scientists also recorded changes in their muscle tissue in response to exercise.
They discovered that a protein called HIF-1a played an important role and was activated by the exercise in different ways depending on the time.
But our metabolisms can be faster in the late morning
Interestingly, this allowed them to conclude that exercise appears to have a more beneficial impact on metabolism late in the morning than in the evening.
But neither one nor the other study revealed that the optimal choice was the first thing to do.
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It is important to point out that it is only the beginning of training when the best time of day is to do exercise, and that these studies were conducted in a laboratory – which means that factors related to external lifestyle were not present.
Exercise is great for you – no matter how much time you practice
If you like to work before work, keep going.
But if you really have trouble in the morning, do not force yourself to go against your biological clock – the evenings are just as good and maybe even better.
"There is a lot of conflicting research on the benefits of training in the mornings and evenings and think that it's really important to look at this very individually and not to be too stressed about details, "said Melissa Weldon, PT at Sweat It. The sun.
"Some studies suggest that the morning workout is more beneficial for fat loss, but I really think it depends on personal preference, when it comes to when an individual can both be at home. commit to work consistently and work hardest.
"Contrary to badertions, a fasting person might have energy problems and draw less from his training session than if he trained, for example, after breakfast or a day out. at lunch time. "
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Melissa told us that if you are not an elite athlete, the timing probably does not matter too much.
"The most important thing is to find a time that suits you, that you can engage regularly and for which you are mentally prepared.
"Personally, I find that my performance is optimal between 9pm and 3pm, when I feel perfectly nourished and mentally prepared to reach the level I need to reach my goals."
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