A new randomized control trial has found that breaking a sweat in the morning and evening can help you lose weight.
27 healthy and active women and 20 healthy and active men participated in a strict diet and training program.
Four days of exercise included sprints, resistance training, stretching and endurance training, as well as three days of rest on Wednesday, Saturday and Sunday.
Half of the group did their exercise in the morning before breakfast while the other half did it in the evening.
The participants all showed improvements in their fitness and health, but morning and evening exercises had different results for women.
Women who exercised in the morning burned 7 percent more abdominal fat than women who exercised in the evening. The morning routine resulted in stronger legs.
The women who exercised in the evening had greater gains in their strength, mood, and food cravings. muscle power increased by 29 percent and endurance increased by 15 percent compared to morning exercisers.
Men in the trial were not influenced by the time of exercise as much as women were. Evening training resulted in a slight decrease in blood pressure and an increase in fat oxidation. The fatigue was improved by 55 percent.
Women interested in reducing belly fat and blood pressure should consider exercising in the morning. Women interested in gaining upper body muscle strength, power and endurance, as well as improving overall mood state and food intake prefer evening exercise.
Evening exercise is ideal for men who want to improve their heart and metabolism.
The study is the first to look at how a diverse exercise regime affects people at different times of the day.
It has been found that morning exercise holds different physical outcomes compared to afternoon or evening exercise, but data on diverse exercise routines are scarce and most studies have focused on males only.
Estimates show that female participants have been excluded from only 3 percent of sports science research.
The research only looked at male mice that did one bout of exercise.
Both men and women are included in the new long-term trial. Most of the participants were white.
The findings show that the timing of daily exercise affects female and male physical performance in different ways.
The authors have a few theories, but they don't know why that is.
The human body is in tune with its own clock, with every cell in the body cycling through patterns of activity over a 24 hour period.
Timing exercise so that it coincides with certain peaks and pits in hormonal levels, metabolism and neuromuscular factors could, theoretically, influence a person's muscle strength, their cardiovascular system, and their physical performance.
The authors think that a night of fastingprimes the female body to lose weight in the morning.
Men working out in the evening are burning calories at their peak. Body fat can be used as fuel for evening workouts.
Those who worked out in the evening showed increased fat oxidation, which could be a sign that the body is getting ready for fat loss.
Training sessions that last longer than 12 weeks can help determine if that is true.
More diverse, long-term trials like the current one could help clarify the conflicting data scientists have gathered so far.
It was published in a journal.