CAN’T bear the idea of waking up early to exercise?
Well, that might not be a bad thing – because scientists believe that exercising after work might be more effective when it comes to weight loss.
New research has found that 30 minutes of high-intensity exercise performed in the early evening may reduce hunger without affecting sleep quality.
Scientists at Charles Sturt University, Australia, got 11 middle-aged men to complete three tests to see how sleep and appetite were affected by exercising in the morning (6-7am), afternoon (2-4pm) and evening (7-9pm).
They each performed high-intensity cycling which saw them cycle hard for six one minute periods, followed by a four-minute rest.
Each guy had bloods collected before and after exercise, while multiple tests were performed during sleep to assess sleep stages.
The results showed that evening exercise didn’t affect sleep in any way, while afternoon and evening workouts were also associated with a reduction in the hunger hormone, ghrelin.
The experts stressed that this reduction wasn’t a result of just one exercise but rather a lifestyle pattern.
Interestingly the men cycled more powerfully in the afternoon and evening compared to the morning – suggesting that guys at least perform better in the latter parts of the day.
That led the scientists to suggest that time of day may be an important consideration when it comes to planning training schedules.
The sample size of the study was really small, so we don’t know what effect timing might have on non-middle-aged men.
That’s important because it’s known that age and gender and have an impact on sleep and appetite regulation.
Penelope Larsen, lead author of the study, said that the team hoped to conduct more research into the topic, this time looking at women.
“In the future, we hope to conduct similar studies recruiting women, to determine whether sleep and appetite responses may be different depending on sex,” she said.
“Also, this study only considered a single bout of exercise; therefore, it would be beneficial to investigate long-term sleep and appetite adaptations to high-intensity exercise training performed either in the morning, afternoon or evening.”
We previously reported that certain workouts are better at certain times.
Fasted cardio is known to help boost metabolism, increase energy and improve our mood – thanks to fasted cardio.
But weight training in the evening can help to release stress and improve sleep.
Several studies have shown that people’s sleep quality is significantly improved with exercise, and that over time, insomniacs can also see a reduction in the number of hours spent tossing and turning.
According to scientists from Appalachian State University, those who hit the weights room at 7pm sleep better than those who don’t work out at all or those who hit the gym during the day.
Their study found that people who lifted weights first thing in the morning are best at falling asleep, but those who did it in the evening found it easier to stay asleep.
The study’s lead, Dr Scott R. Collier said that early risers probably had to adjust their sleep cycle to get up earlier and that, along with the added calorie burn earlier in the day, helped them to drift off.
Exercising at night, however, increases body heart which then helps to relax the muscles… kind of like a hot bath would.
That, along with general muscle fatigue, can help you sleep better and stop you from waking up in the middle of the night.
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Nighttime cardio can also be good for sleep as it can give you a little time to process what’s gone on during the day – meaning that you can go to bed anxiety-free.
And working out later on also helps to get rid of bad habits.
Rather than simply sitting on the sofa eating your way through a box of biscuits, you’re more tempted to eat healthily if you’ve done something good for your body.
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News Photo How exercising after work helps you lose more weight – and faster
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