Health

Want to lose weight? Work out in the EVENING – not the morning, experts say

Do you want to lose weight? Train in the EVENING – not in the morning, experts say

  • Exercising between 12:00 and midnight reduces insulin resistance by up to 15 minutes
  • According to the Dutch researchers, insulin resistance can lead to weight gain
  • Experts say exercising at the optimal time can help people control their weight

Going to the gym in the afternoon or evening may be better for weight loss than morning workouts, research suggests.

Exercising between noon and midnight was found to reduce insulin resistance – which can lead to weight gain – by up to a quarter.

Experts say exercising at the optimal time can help people control their weight and reduce their risk of type 2 diabetes.

Insulin resistance is when cells in the muscle, fat, and liver struggle to respond to insulin and cannot readily absorb glucose from the blood, leading to more sugar in the bloodstream.

Exercising Between Noon And Midnight Was Found To Reduce Insulin Resistance - Which Can Lead To Weight Gain - By Up To A Quarter

Exercising between noon and midnight was found to reduce insulin resistance – which can lead to weight gain – by up to a quarter

Previous studies have linked exercise with better insulin sensitivity, reducing the risk of developing diabetes, but scientists wanted to test whether timing had any effect.

Researchers from the Leiden University Medical Center in the Netherlands studied nearly 7,000 people between the ages of 45 and 65.

Most had a BMI of 27 or higher, meaning they were overweight or obese, in addition to a healthy weight control group.

The participants underwent a physical examination in which blood samples were taken to measure blood glucose and insulin levels during fasting and after eating.

People were also asked about their lifestyle and some were randomly selected to have their liver fat levels measured using MRI scans.

A random group of 955 people was also given a combined accelerometer and heart rate monitor to wear for four consecutive days and nights to monitor exercise and activity levels. Some 775 people with complete data were included in an analysis.

The results showed that spending time in moderate to vigorous physical activity reduced liver fat levels and also reduced insulin resistance.

Exercising in the afternoon or evening was linked to reduced insulin resistance, by 18 percent and 25 percent, respectively, compared with an even distribution of activity throughout the day.

There was no significant difference in insulin resistance between morning activity and activity evenly distributed throughout the day, the study found, published in the journal Diabetologia.

The researchers conclude: ‘These results suggest that the timing of physical activity during the day is relevant to the beneficial effects of physical activity on inulin sensitivity.

“Further studies should show whether timing of physical activity is indeed important for the onset of type 2 diabetes.”

HOW MUCH PRACTICE YOU NEED

To stay healthy, adults ages 19 to 64 should try to be active on a daily basis and should do the following:

  • at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking per week and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • a mix of moderate and vigorous aerobic activity each week – for example 2 x 30 minutes of running plus 30 minutes of brisk walking corresponds to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to get to your recommended 150-minute weekly exercise is to do 30 minutes on 5 days each week.

All adults should also break long periods of sitting with light activity.

Source: NHS

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Merry

Merry C. Vega is a highly respected and accomplished news author. She began her career as a journalist, covering local news for a small-town newspaper. She quickly gained a reputation for her thorough reporting and ability to uncover the truth.

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