The amount of time you exercise can affect your mood
To lose weight it is not enough to do physical activity, it is necessary to do so accompanied by a balanced diet, adequate hours of sleep and, of course, the support of professionals. The ideal recipe for losing weight is a complex equation that depends on many factors to give the desired results and, now, research shows that there is also another factor to include in this account: the time in which it takes place physical activity. . executed.
Published in the magazine The obesity society in September of this year, the study focused on data collected in the 2003-2004 and 2005-2006 cycles of National Health and Nutrition Examination Survey, led by Centers for Disease Control and Prevention (CDC), in the United Kingdom. Analyzing more than 5,200 people, researchers divided participants into three groups: those who exercised in the morning, mid-day and at night.
The results indicate that, for those who want to lose weight, the best strategy is to train between 7 and 9 in the morning. According to the data, the group that trained for 150 minutes with moderate to high intensity at this time of day recorded a lower body mass index (BMI), which is an important indicator for monitoring the processes of growth and weight loss.
Factors involved in the research result
Even if there is no contraindication to doing physical activity early in the morning, it is important to remember that there are no miracles and this is just one of the results of a universe of research regarding the weight loss and physical practice, as recalled by the technical coordinator of UPX Sports and coordinator of the Physical Education course at the Universidade Positivo (UP), Zair Cândido.
“For starters, the people analyzed in this survey who were in the habit of doing physical activity in the morning also reported a lower calorie intake proportional to their weight than those who did physical activity at other times of the day. So, once again, the result is the sum of several factors and not some sort of morning magic”, he underlines.
It is also important to keep in mind that other studies, conducted in other parts of the world, have already shown exactly the opposite: that afternoon exercises help you lose weight.
Influence of the circadian cycle
According to the expert, this is a very controversial topic. “Today we have studies that demonstrate that the regulation of the best time of day to exercise is linked to the circadian cycle, which is made up of a series of hormonal and protein activity factors and is conditioned by the genetic chronotype of the gene clock. Of course, we can do activities at any time, but it is difficult to say that the morning is the best option because it may not be true for many people”, underlines Zair Cândido.
The circadian cycle, also known as biological clockit is responsible for regulating the body’s activities throughout the day and night, i.e. approximately 24 hours. Coordinated by the brain, it allows the body to distinguish day from night and, therefore, to carry out all the activities for which it was programmed.
“You can also adapt to a period of the day, up to a certain limit, but the truth is that everyone has a better time of day to exercise, eat, expose themselves to sunlight, etc. This is genetic,” he explains the coordinator.
Benefits of morning physical activity
Although it is not a definitive result, practicing activities at any time is always positive. Training at this time is a good way to “wake up” your body for the next routine. “Practicing physical activity releases a series of substances into the body that help improve mood and bring a feeling of well-being. It is a very positive way to start the day because it activates regions of the brain that are very useful for being able to carry out tasks with greater motivation in everyday life”, recalls the specialist.
Be careful before you start training
For those who are thinking of adopting this good habit, Zair Cândido highlights some tips:
1. Get a physical evaluation
Before starting any exercise routine, it is essential to take precautions to ensure that the practice is safe and effective. “Whoever wants to start doing physical activity must, initially, do a evaluation with a physical educator and, if possible, also with a doctor. This will ensure that you do not disrespect your body’s limits and, in doing so, put your health at risk,” advises the expert.
2. Practice stretching and warming up
Before starting physical activity, it is recommended to stretch and warm up the body. “This way the body will be attentive to what comes next and will respond better to movements, no matter how intense they are. This is also an important tip to avoid unnecessary injuries such as muscle strains,” he explains.
3. Ask a professional for help
Finally, having the support of a Physical Education professional is important to perform the exercises correctly and avoid injuries. “Physical exercise, like any other bodily activity, requires knowledge of the bones, muscle groups, joints and other parts of the body. Only Physical Education professionals are prepared to deal with the numerous variables involved in the subject”, concludes Zair Cândido.
By Enzo Feliciano
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
