Posted: 23:00, November 1, 2022 | Updated: 23:02, November 1, 2022
Hitting the gym in the afternoon or evening could be better for weight loss than morning workouts, according to research. Exercising between noon and midnight has been found to reduce insulin resistance – which can lead to weight gain – by up to a quarter. Experts say exercising at the optimal time could help people control their weight and reduce their chances of developing type 2 diabetes. Insulin resistance is when cells in muscle, fat and liver struggle to respond to insulin and cannot easily take up glucose from the blood, leading to more sugar in the bloodstream. Exercising between noon and midnight has been found to reduce insulin resistance – which can lead to weight gain – by up to a quarter Previous studies have linked exercise to better insulin sensitivity, thereby reducing the risk of developing diabetes, but the scientists wanted to test whether the timing had any effect. Researchers at Leiden University Medical Center in the Netherlands studied nearly 7,000 people aged 45 to 65. Most had a BMI of 27 or higher meaning they were overweight or obese, along with a control group who were a healthy weight. Participants underwent a physical exam during which blood samples were taken to measure blood glucose and insulin levels while people were fasting and after eating. People were also asked about their lifestyle and some were randomly selected to have their liver fat content measured using MRI scans. A random group of 955 people were also given a combined accelerometer and heart rate monitor for four consecutive days and nights to track their movement and activity levels. Approximately 775 individuals with complete data were included in an analysis. The results showed that time for moderate to vigorous physical activity reduced liver fat content and also reduced insulin resistance. Exercising in the afternoon or evening was associated with reduced insulin resistance, by 18 percent and 25 percent, respectively, compared with evenly distributing activity throughout the day. There was no significant difference in insulin resistance between morning activity and activity spread evenly throughout the day, the study published in the journal Diabetologia found. The researchers concluded: “These results suggest that the timing of physical activity during the day is associated with the beneficial effects of physical activity on insulin sensitivity. “Further studies should assess whether the timing of physical activity is indeed important for the onset of type 2 diabetes.”
HOW MUCH EXERCISE IS NEEDED
To stay healthy, adults ages 19 to 64 should try to be active every day and should:
at least 150 minutes of moderate aerobic activity such as cycling or brisk walking each week and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
THE:
75 minutes of vigorous aerobic activity such as running or a game of singles tennis each week and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
THE:
a mix of moderate and vigorous aerobic activity each week – for example, 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity. One way to get the recommended 150 minutes of physical activity per week is to do 30 minutes on 5 days each week. All adults should also break up long periods of sitting with light activity. Source: NHS
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title: “Do You Want To Lose Weight Work Out In The Evening Not In The Morning Experts Say " ShowToc: true date: “2022-11-25” author: “Augusta Guerin”
Posted: 23:00, November 1, 2022 | Updated: 23:02, November 1, 2022
Hitting the gym in the afternoon or evening could be better for weight loss than morning workouts, according to research. Exercising between noon and midnight has been found to reduce insulin resistance – which can lead to weight gain – by up to a quarter. Experts say exercising at the optimal time could help people control their weight and reduce their chances of developing type 2 diabetes. Insulin resistance is when cells in muscle, fat and liver struggle to respond to insulin and cannot easily take up glucose from the blood, leading to more sugar in the bloodstream. Exercising between noon and midnight has been found to reduce insulin resistance – which can lead to weight gain – by up to a quarter Previous studies have linked exercise to better insulin sensitivity, thereby reducing the risk of developing diabetes, but the scientists wanted to test whether the timing had any effect. Researchers at Leiden University Medical Center in the Netherlands studied nearly 7,000 people aged 45 to 65. Most had a BMI of 27 or higher meaning they were overweight or obese, along with a control group who were a healthy weight. Participants underwent a physical exam during which blood samples were taken to measure blood glucose and insulin levels while people were fasting and after eating. People were also asked about their lifestyle and some were randomly selected to have their liver fat content measured using MRI scans. A random group of 955 people were also given a combined accelerometer and heart rate monitor for four consecutive days and nights to track their movement and activity levels. Approximately 775 individuals with complete data were included in an analysis. The results showed that time for moderate to vigorous physical activity reduced liver fat content and also reduced insulin resistance. Exercising in the afternoon or evening was associated with reduced insulin resistance, by 18 percent and 25 percent, respectively, compared with evenly distributing activity throughout the day. There was no significant difference in insulin resistance between morning activity and activity spread evenly throughout the day, the study published in the journal Diabetologia found. The researchers concluded: “These results suggest that the timing of physical activity during the day is associated with the beneficial effects of physical activity on insulin sensitivity. “Further studies should assess whether the timing of physical activity is indeed important for the onset of type 2 diabetes.”
HOW MUCH EXERCISE IS NEEDED
To stay healthy, adults ages 19 to 64 should try to be active every day and should:
at least 150 minutes of moderate aerobic activity such as cycling or brisk walking each week and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
THE:
75 minutes of vigorous aerobic activity such as running or a game of singles tennis each week and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
THE:
a mix of moderate and vigorous aerobic activity each week – for example, 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
strength exercises 2 or more days per week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity. One way to get the recommended 150 minutes of physical activity per week is to do 30 minutes on 5 days each week. All adults should also break up long periods of sitting with light activity. Source: NHS
