2024-05-09 20:16:40
When is the optimal time to exercise?
Dinner is perfect for obese people. Recently, scholars at the University of Sydney in Australia conducted a study on approximately 30,000 adults over the age of 40 and found that obese people who exercised in the evening (6 p.m. to midnight) had a 28% lower mortality rate from all causes compared to those who exercised in the morning or afternoon. % was found to be low.
“We were surprised by the difference,” said Dr Angelou Sabagh, an exercise physiologist at the University of Sydney who led the study. He said in an interview with the New York Times.
Is there a difference in the effect depending on the exercise time?
Julin Gieras, a physiologist at the Karolinska Institutet in Sweden, drew a line, saying, “There is no consensus yet.” “This is an emerging field of research,” he said. All experiments have not been completed yet. “I’m learning a lot every month,” he said. “You can’t decide when to exercise based on one study result. Many people choose their exercise time based on their exercise goals, work schedule, and personal preferences. “But depending on what you’re trying to achieve, certain times of the day may offer some benefit.”
▼Morning exercise▼
Many people exercise in the morning. This is because it is a good use of time.
According to a 2022 study, morning exercise may be beneficial for heart health and is likely to lead to quality sleep.
Some claim that morning exercise is effective for weight loss. A study published last year in the journal Obesity found that people who exercised between 7 and 9 a.m. had a lower body mass index (BMI) compared to a control group who exercised at night. However, unlike the Australian researchers who conducted a follow-up study for eight years, this study was completed as a one-time survey.
Morning exercise is especially effective from a practical standpoint. This is because you have free time to pursue work, meetings, or hobbies to your heart’s content during the remaining time.
▼Afternoon exercise▼
Several small-scale studies have shown that the afternoon, a time when exercise is least accessible to the general public, is the optimal time to exercise for elite athletes. Body temperature is low in the morning and peaks in the late afternoon. Body temperature plays an important role in exercise performance. A recent small study of elite athletes found that exercising in the afternoon helped them run better and sleep longer.
A study of 92,000 people by Chinese researchers found that exercising between 11 a.m. and 5 p.m. was best for the heart.
Regarding this, Dr. Sabagh said, “The biggest difference is the experimental group.” His study was limited to obese people, but the Chinese study was not. “Obese people may be more sensitive to the effects of different times of exercise,” he explains.
▼Evening exercise▼
The latest research by Australian researchers may not be the answer to the ‘best time to exercise’ debate, but it strongly suggests that people struggling with obesity may benefit from exercising later in the day.
Common and fatal consequences of obesity are weight gain and type 2 diabetes. Exercise helps prevent this by making insulin more effective in lowering blood sugar levels.
“Insulin resistance is highest in the evening,” says Dr. Sabagh. Therefore, if we can compensate for natural changes in insulin sensitivity (smooth response to insulin) through exercise, we can lower blood sugar levels and prevent diabetes and cardiovascular disease,” he explained.
One persistent concern about evening exercise is that vigorous exercise may disrupt sleep. However, some experts counter that these concerns are exaggerated.
▼The optimal exercise time is… Anytime you can▼
Most studies only show a correlation between exercise time and health benefits, but do not identify exercise time as the cause.
Sean Youngstead, a professor of exercise science at Arizona State University, said, “A definitive study that can be generalized would randomly assign real people to different time periods,” adding that it is a hugely expensive and academically difficult task.
One thing health experts agree on is that ‘any physical activity is good for you.’
Dr. Sabagh said, “Exercise whenever you can,” and urged people to make exercise a part of their daily lives, saying, “That is the right answer.”
Park Hae-sik, Donga.com reporter [email protected]
2024-05-09 20:16:40