A quick trip to the gym after work? Not really, because exercise in the morning burns significantly more calories, as a study shows. So do your workout in the morning and play https://www.playamo.com/en-CA/games/slots in the evening instead.
Are you more of a late riser and like to postpone your workout until late afternoon or evening? A study shows there’s a better time to push through your workout.
Here’s what circadian rhythm has to do with your workouts:
Biological processes such as fat burning don’t happen the same way at every time of day. This is due to the so-called circadian rhythm of the cells.
The circadian rhythm can also be called the internal clock. It determines the day-night rhythm and controls important functions within the body, such as when we feel tired, hungry or when various organs are most active.
Training is most effective at this time of day:
We can use this knowledge for ourselves by exercising exactly when the metabolism is already running at full speed anyway. This accelerates the burning of fat even more.
Researchers from Sweden and Denmark have found out in a study, at which time of day it is most worthwhile to make sport, since the cells are then so correctly in the fat burn mode.
Optimal time window for fat burning: This is what the study says
Swedish researchers at the Karolinska Institute, in collaboration with the University of Copenhagen, used experiments on mice to find that metabolism is more active when you start the day with a workout.
The researchers had the mice do a HIIT workout at two times of the day and examined the adipose cells (fat cells). The results showed that mice that exercised in the morning had a stronger metabolism and burned more fat, regardless of food intake. The earlier the workout, the more fat-burning genes were detected.
So the right timing of exercise seems to be important for metabolism. However, the researchers emphasize that more studies are needed to translate these results to humans. Mice are suitable for presenting study results for human processes, but in this case the fact that mice are nocturnal may skew the results for humans.
This is the best time for training
Nevertheless, the result of the study suggests that morning workouts burn more fat than late workouts. Other studies also concluded that an early workout on an empty stomach boosts fat burning.
Due to the fact that insulin levels are lower after the night, the body has to use its fat reserves as fuel instead of just drawing on recently ingested calories.
So those who work out in the morning may see more weight loss success than those who schedule workouts for late in the evening.
How to incorporate exercise into your morning routine
Another benefit of working out in the morning is that it’s easier to keep at it. What gets done first thing in the morning can’t be put off or canceled. It’s best to integrate your workout into your morning routine – get up, brush your teeth, workout, breakfast. This way you start the day full of energy and have already done something for your health and fitness.
WHICH MUSCLES YOU SHOULD TRAIN
To lose weight, it is advantageous to include strength exercises in your workouts in addition to endurance training. This increases the basal metabolic rate, because muscles also consume calories in rest mode. This means that the more muscles you have, the more calories your body consumes throughout the day – regardless of whether you are moving or not.
1. legs and buttocks
Let’s start with the largest muscles in the body. Exercising legs and buttocks is very strenuous, but a good leg workout also burns the most calories. Especially people who sit a lot in everyday life should train their lower body to compensate for the one-sided load.
One of the best exercises for the lower body is deep squats. They train strength and flexibility and should be on the schedule at least once a week. You can also add lunges or glute bridges (pelvic lifts) to your schedule.
2. back
Back training not only burns a lot of calories, but also makes your waist look smaller and your posture more upright. Reason enough to incorporate a few back exercises into your workout. If you sit a lot and suffer from back pain, you’ll also benefit from back training.
If you have a pull-up bar at home, try your hand at pull-ups. If the exercise is still too difficult at first, you can focus on the eccentric movement for now by jumping into the top position and slowly lowering yourself.
Another good exercise for the back is bent-over rowing with a super band. To do this, stand with one leg in the band, lean forward with your back straight and pull the band up toward your hips.
If you don’t have any equipment, you can do the swimmer’s exercise. To do this, lie on your stomach, stretch your arms straight out in front and make short powerful movements – just like doing the crawl.