Regular exercise can make your body more fit and reduce the risk of various diseases. However, the duration and timing of your workouts also play a crucial role in determining their effectiveness. So, when is the best time to exercise, and how long should it be?
Recommended Exercise Duration
To maximize the benefits of exercise, it’s essential to understand the appropriate duration. The World Health Organization (WHO) recommends exercising for at least 150 to 300 minutes per week at moderate intensity. This equates to about 30 minutes to 1 hour per day.
If your exercise intensity is high, the recommended duration is 75 to 150 minutes per week, or about 15 to 30 minutes per day. Additionally, you should incorporate strength training at least two days a week. The rest of the week can be filled with aerobic exercises like jogging, cycling, jumping rope, or cardio.
Healthy Exercise Tips
In addition to regular exercise, ensure you get enough rest for muscle recovery. Allow at least six hours between workout sessions. Also, set aside one day a week to rest, preventing overtraining, which can have negative effects on your body.
Did you know that every cell in your body has its own schedule for carrying out tasks? This rhythm is known as the circadian rhythm, which helps regulate when your body should eat, sleep, wake up, or engage in other activities.
Exercising in tune with your muscles’ circadian rhythm can make your movements more effective. Therefore, it’s important to know your muscles’ natural timing to achieve optimal workout results.
1. Morning Exercise: Energize Your Day
Exercising in the morning has become a common habit for many people seeking its health benefits. A study published in The Journal of Physiology (2019) examined 100 people to understand how the timing of exercise influences their circadian rhythm in the following days.
The study found that exercising at 7 AM can help you start your activities earlier the next day. This means you’ll feel more refreshed throughout the day and be ready to exercise sooner after waking up, compared to exercising in the afternoon or evening.
Morning is the best time to exercise before breakfast because it can burn up to 20% more fat. This makes the morning an ideal time for exercise, especially if your goal is to lose weight.
However, if you’re worried about depleting your energy quickly during a workout, it’s advisable to eat about two hours beforehand to prevent stomach discomfort while exercising. Here are some additional benefits of morning exercise:
- – Reduces excessive cravings for sweets.
- – Boosts your exercise routine.
- – Increases metabolism.
- – Enhances physical activity throughout the day.
2. Evening Exercise: A Solution for Busy People
In addition to the morning, the evening is also an ideal time to exercise. In the evening, your body temperature is at its highest, which can enhance muscle function and strength, making your workout performance more effective.
Exercising at an optimal temperature can reduce the risk of injury and maximize the benefits of your workout. Additionally, your body’s reaction time is fastest in the evening, making it ideal for high-intensity training like HIIT (High-Intensity Interval Training).
Here are some additional benefits of evening exercise:
- – Controls blood sugar levels.
- – Reduces stress and negative emotions.
- – Improves sleep quality.
Conclusion
Whether you choose to exercise in the morning or evening, each time has its unique benefits. Of course, it’s better to exercise than not at all. However, avoid exercising in the afternoon to prevent dehydration, and late at night to avoid disrupting your sleep.
If you have any specific health conditions, it’s advisable to consult your doctor first to determine the type and timing of exercise that suits your needs. This way, you can maintain a healthy and effective exercise routine.
