A new study has found that men and women get different benefits from exercise depending on the time of day they do it.
Led by Dr. Paul Arciero, a professor in the Department of Health and Human Physiology at Skidmore College in Saratoga Springs, New York, the study was covered in a Frontiers Science News blog. published the full article here.
The randomized controlled trial found that daily exercise time (ETOD) not only affects the effectiveness of exercise, but there are also differences not only between the type of exercise performed and between men and women. .
The trial was conducted on 30 men and 26 women between the ages of 25 and 55, all of whom were described as “healthy, highly active, non-smokers and normal weight”.
They conducted a 12-week training program led by coaches, with rest days on Wednesdays, Saturdays, and Sundays, and depending on the day of the week performed 60 minutes of resistance, sprint interval, stretching, or resistance training. They also followed a specially designed meal plan.
Previously, participants had been randomly selected independently to ensure that they trained for one hour in the morning (sometime between 6:30 a.m. and 8:30 a.m.) or in the evening (6:00 p.m.-2000).
Before the start of the test and at the end of the test, participants were assessed for their aerobic power, muscular endurance, flexibility, balance, strength and power of the upper and lower body, as well as their ability to jump.
Aside from the 16% of participants who dropped out because they were unable to follow the nutrition plan or exercise program, they all showed an improvement in their overall health and performance, with no difference between those who did. exercise in the morning or evening. .
However, the results also showed “that ETOD determines the strength of improvements in physical performance, body composition, cardiometabolic health and mood,” according to Frontiers Science News.
“For example, all participating women reduced total body fat, abdominal and hip fat, and blood pressure during the trial, but these improvements were greater in women who exercised in the morning,” she said.
“Only men who exercised in the evening showed a decrease in their proportion of total cholesterol to HDL, blood pressure, respiratory exchange ratio and oxidation of carbohydrates, as fat became the source of preferred fuel “.
Dr. Arciero said: “Here we show for the first time that for women, morning exercise reduces belly fat and blood pressure, while nighttime exercise in women increases strength, power and endurance. upper body muscle, and improves overall mood and nutritional satiety.
“We also show that for men, evening exercise lowers blood pressure, the risk of heart disease and feeling tired, and burns more fat, compared to morning exercise.
“According to our findings, women interested in reducing belly fat and blood pressure while at the same time increasing leg muscle strength should consider exercising in the morning.
“However, women interested in gaining muscle strength, strength and endurance in the upper body, as well as improving general mood and food intake, night exercise is the preferred option.” , said Arciero.
“By contrast, night exercise is ideal for men interested in improving heart and metabolic health as well as emotional well-being.”
Skidmore College associate professor Stephen J Ives, who collaborated on the study, added: “We have shown that ETOD should be an important consideration for anyone, women and men, given its effects on the strength of the physiological results of exercise. But regardless of the ETOD, regular exercise is essential for our health. “