It’s Time To Make A Change (Tip Below)

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Here's Today's Tip... When Is the “Best” Time to Workout?

Simply put, the best time to exercise is when you have time. I know that sounds like a lame answer, but regular physical activity can positively impact nearly every aspect of life, and the benefits of exercise are indisputable—no matter when you do it.

Exercise plays an important role in cardiovascular health and disease risk, carbohydrate tolerance and insulin sensitivity, strength and flexibility, mental health and cognitive function, weight management, feelings of wellbeing, energy levels, vitality, quality of life, and much, much more.

The most important thing is that you schedule exercise into your daily routine, and many folks will find that exercising first thing in the morning—before the rest of your life gets messy and takes over—is best. There may even be a fat-burning advantage to doing so.

In a recent study published in the British Journal of Nutrition, researchers from the University of Glasgow found that folks who exercised first thing in the morning on an empty stomach burned up to 33% more fat than people who did the same exercise routine after eating breakfast. What’s more, the individuals who exercised before eating burned an addition 50% more fat for the next 8 hours after exercise. That’s what I call afterburn!

Don’t think that you need to spend hours on end exercising to reap the benefits. More and more research suggests that approaches where you alternate between high and low intensities (often called high-intensity interval training, or HIIT) is much more time-efficient than traditional aerobic exercise for improving cardiovascular fitness and health, insulin sensitivity and metabolic health, body composition, and more.

If you’ve never done this type of workout before, you might start by choosing an activity (e.g., walking/running, rowing, cycling), and after an appropriate warmup, perform 4 minutes of very challenging work (think near-maximum effort) followed by 4 minutes of a light, recovery effort. If you’re more fit, then you can repeat this alternating pattern several times.

Let’s not forget about resistance training. Your body’s muscle mass is a major metabolic machine, accounting for 30% of total metabolic rate; it’s also the primary storage tank for the carbs that you eat. In general, the more muscle mass that you have, the more carbs that you can eat while still losing fat. What’s more, muscle is key to achieving the lean, toned body that you seek—losing fat is only half the battle.

Even if the best that you can do is take a walk, that’s a great start! Getting outdoors for a walk can be a tremendous way to reduce stress and bolster vitamin D status. Low levels of the “sunshine vitamin” are linked to excess belly fat, poor insulin sensitivity, low testosterone, insufficient thyroid function, poor mood, and more!

It’s important that you start your exercise program in an appropriate place based on your current fitness level, your injury history, your exercise experience, and your fitness goals. That’s why it’s crucial to consult with a healthcare professional prior to commencing a new exercise program.

To Your Improvement, 

Change That Up

*We always recommend consulting your family physician before making any major change in your daily routine. 

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