Research has suggested that when it comes to losing weight and gaining muscle, men and women might benefit from different workout times.
A 12-week study by American scientists was carried out with the goal of discovering the ‘perfect’ time for gym sessions while considering gender differences. The findings indicated that the timing of exercise, depending on the desired outcome, could enhance your fitness regime.
For women looking to shed belly fat and lower blood pressure, morning workouts could be more effective due to factors such as hormonal variations, sleep patterns, and other biological differences between genders.
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What is the best time of day for a workout?
A study from Skidmore College in New York found that exercising in the morning could be particularly advantageous for women, whereas men may see better results from evening training sessions, reports Surrey Live.
The research included 30 men and 26 women, all healthy and aged 25 to 55. Participants were divided into two groups; one exercised for an hour before 8.30 am, while the other performed the same exercises between 6 pm and 8 pm, following a specific diet plan.
Dr Paul Arcerio, the principal investigator of the study and a professor of health and human physiological sciences at Skidmore College, informed the BBC about the potential benefits of early morning exercise, saying that individuals “have more opportunity to benefit” from it.
Recent studies suggest that women looking to lose belly fat and lower blood pressure might benefit more from morning workouts, while evening exercise could be better for muscle building and improving mood.
For men, evening workouts may enhance cardiovascular health and emotional well-being, according to Dr Arcerio, who stated: “[Evening exercise is] ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing.”
The research, published in Frontiers in Physiology, involved healthy participants but indicates possible wider implications for overweight individuals.
Is the timing of your workout important?
Although the specific timing of exercise appears to affect men less, engaging in regular physical activity and maintaining a balanced diet are universally recognised for their health benefits. Fitting in exercise whenever possible is preferable to not working out at all.
How often do you need to work out?
The NHS recommends that adults should aim for daily physical activity, including strength exercises for all major muscle groups.
Additionally, you should aim for at least 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity each week.
Moderate intensity activities can include brisk walking, dancing, or cycling, while running, swimming, and sports like football and rugby are categorised as vigorous.