Lose weight and gain muscle mass: This is the time of day to exercise

Regular exercise is one of the building blocks for a long and healthy life. Physical activity builds endurance and muscles and increases fat burning. They can also support the cardiovascular system, strengthen the immune system, and have a positive effect on mental health.

In order to see physical success as quickly as possible, we adapt our training and nutrition plan to our goals, increase weight and intensity, plan regeneration phases or increase the frequency of sports units.

Time of day affects performance level and training success

However, other factors can also affect the level of performance during training. A current study from the US shows that the time of day we train can also have an impact on the success of our training. There is a clear difference between the sexes.

Women can lose weight better in the morning.

The results of the study show that women burn more fat when they exercise in the morning, while men achieve a better effect at night. For the study, the scientists had 30 men and 26 women between the ages of 25 and 55 complete various sports exercises at different times of the day over a twelve-week period.

The subjects were divided into two groups, each training for one hour a day and completing the same exercises. They were also all given the same diet.

While the first group did their daily training before 8:30 a.m., the second group trained in the afternoon between 6:00 p.m. and 8:00 p.m. Before and after the study period, the scientists examined parameters such as blood pressure, body fat percentage, strength and flexibility of all participants.

Big differences in women.

Although all subjects achieved results, there were clear differences between the two groups. Results at different times of day differed significantly for women in particular, while the differences were less pronounced for men.

Adequate training time per goal

Paul Arcerio, study leader and professor at Skidmore College in New York, summarizes the results as follows:

Morning training session:

  • For Women to lose weight and burn fat
  • For Women to lower blood sugar levels

Afternoon training session:

  • For mens Y Womento build strength and muscle
  • For mensto stimulate metabolism, heart health and emotional state

According to the study, it has not yet been conclusively explained why there is such a clear difference between the sexes. Fluctuations in hormone levels and body temperature may be a possible influencing factor. Diet before and after training also has an effect on training performance and subsequent success.

Other studies show the effects of time of day

Researchers led by Helmholtz Munich and the Karolinska Institute in Sweden have already identified training differences at different times of the day with the help of the “Exercise Metabolism Atlas”, which records the different phases of the human biorhythm.

Exercising on an empty stomach promotes fat burning

This study also recommends exercising in the morning on an empty stomach for people who specifically want to lose fat.

On the other hand, if you want to actively build muscle, you should postpone your training until the evening. By eating throughout the day, the body has enough energy available, which it can provide quickly and in high doses during training. Strength athletes in particular rely on glucose from food or the liver.

At night you have more strength.

Since the liver’s glucose stores are only fully replenished in the late afternoon or early evening, only then is the optimal training effect achieved. The body is capable of pushing itself to its individual limits.

Last but not least, the hormone level also influences the success of the night training session. Since the body temperature and the level of numerous messenger substances are higher, muscle growth is specifically promoted. Due to the increase in body temperature, the muscles are more flexible and less susceptible to injury.

The main thing is sport.

Finally, the study emphasizes that the best time to exercise is when you feel ready and can fit the training session into your own schedule; after all, exercise should always be fun and not add extra stress.

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