Fitness: these are the best times to exercise | life and knowledge

Morning or afternoon: when is the best time to train? A new study suggests that gender matters.

Researchers at Skidmore University in the US examined what exercise brings to women and men at different times of the day. To do this, 27 women and 20 men completed a training program developed by the researchers, which included an eating plan. For twelve weeks they trained under supervision for 60 minutes four days a week, some between 6:30 and 8:30 a.m. and others between 6:00 and 8:00 p.m.

The study was published in the journal Frontiers in Physiology.

Result: It is much more effective for men to train at night. For women it depends on what they want to achieve.

“We show here for the first time that in women, morning exercise reduces abdominal fat and blood pressure, whereas in women, evening exercise increases upper-body muscle strength, power, and endurance, and improves overall mood and feelings of satiety,” according to the study. Director Dr. Pablo Arciero. “We have also shown that in men, night training It lowers blood pressure, reduces the risk of heart disease, makes you feel tired, and burns more fat than morning exercise.”

It’s no surprise to Jörn Giersberg that the optimal times of day to exercise are different for men and women.

The qualified sports scientist and personal trainer explains: “Men have to ‘warm up’ first. There have long been indications that your ideal workout time for weight training is between 3pm and 5pm which is muscles and hot tendons. Women already respond to low to moderate intensity exercise, no matter what time of day it is.”

Women could train harder

The fact that training units have such a different effect on the sexes could be due to physiological differences. “Women have a higher percentage of body fat (intramuscular fat). And they only produce a tenth of the testosterone that men do. Testosterone is crucial for building muscle. So women can’t get as strong as men, their bodies react differently to training,” says Giersberg.

On the other hand, training intensity may also play a role: “Recreational female athletes engage in endurance sports more often and use lighter weights for strength training. This is a mistake in my experience, because women benefit from higher intensities when they want to lose weight or shape their figure.

The sports expert would not easily recommend slavishly adapting one’s training times to the results of the study. “The effects described in the study are interesting, but especially for competitive athletes. They can train at any time, but recreational athletes cannot. In addition to work and family, it is often difficult to exercise regularly,” says Giersberg.

Train, no matter when!

His appeal: “Basically, training always works, no matter when, the main thing is that you move! Your personal feeling and your individual needs come first.” But if possible, I would always recommend doing more intense effort in the afternoon or evening and moderate intensity sports earlier in the day.

In the study, training was carried out at night between 6 and 8 pm. However, physical exertion at night disturb the internal clock – sleep disorders, headaches and exhaustion threaten. How long is it safe to play sports at night?

“I think if you train for an hour at 7pm or 7:30pm, you’re on the safe side. Then there’s enough time to rest afterwards. If, exceptionally, you’re late, it’s usually not a problem, but it shouldn’t become a problem. into something habitual”, warns Giersberg.

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