“If you are in a bad mood, go for a walk. If you are still in a bad mood, go for another walk.”
― Hippocrates
IS THERE AN OPTIMAL TIME FOR EXERCISE? A new study published in Frontiers in Physiology suggests that women and men may have different ideal times to exercise during the day.
Sleep and hormone levels influence physical performance. We do not have much scientific evidence to warrant making exercise recommendations gender-specific.
Now, a small study examines how the bodies of self-defined men and women respond to exercising at different times — morning versus night.
Exercise study
The optimal exercise time of day is unclear. A new study analyzed 30 women and 26 men aged 25 to 55. Researchers considered all participants highly active individuals with a history of regular exercise.
Researchers analyzed the effects of training programs — including resistance exercise, stretching, interval sprints, and endurance training — with the same relative training volumes.
The subjects performed one of the four exercise routines weekly, completing a cumulative four workouts each week.
One group exercised for an hour between 6:30 a.m. and 8:30 a.m., while the other group followed the same exercise routines between 6 p.m. and 8 p.m.
Optimal time of day for exercise
Here are the interesting results:
- For males, strength increased after either morning or evening exercise, but evening exercise yielded additional benefits, including lower systolic blood pressure, energy, and fat oxidation.
- For females, morning exercise enhances total and abdominal fat loss, drops blood pressure, and increases lower body muscle power. Evening exercise greatly increases power, upper body strength, endurance, and mood.
The authors concluded that the time of day one exercises “may be important to optimize individual exercise-induced health and performance outcomes in physically active individuals and may be independent of macronutrient intake.”
My take: Optimal time for exercise
While this study is intriguing, it is small and does not provide high-level evidence to make exercise recommendations gender-specific. Still, I think that the time of day we exercise matters.
Given body temperature peaks between 4 and 6 p.m., speed, flexibility, and strength peak then. When possible, I do resistance training between 4 and 6 p.m. to optimize strength-and muscle-building.
On the other hand, given endurance and muscle stamina peak in the early- to mid-morning, I prefer to do my cardiovascular exercises during this time.
I typically exercise when I can, irrespective of the time of day. Thank you for joining me.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
