As part of a healthy lifestyle, regular exercise is not only good for health, but also maintains an ideal body weight and shape. In addition, exercise is also good for raising mood and preventing various diseases.
Maybe you exercise in the morning or evening. Are you sure the watch is right for you? In fact, a recent study found that depending on gender, men’s and women’s hours of exercise differ. Come on, see the full study below!
1. Involves dozens of trained participants
The ideal hours of exercise that are appropriate for long-term health are still ambiguous, especially for women. Published in the journal Frontiers of Physiology at the end of May 2022, researchers from the United States (US) examined when exercise time was right for both men and women.
To examine this, this study involved a total of 56 participants (30 women and 26 men) who were followed up for 12 weeks. The researchers noted that all 56 participants led a healthy lifestyle and were used to exercising.
2. Hours and exercises applied
In the study, the researchers divided exercise hours into two sessions of 2 hours each. For morning exercise, the specified hours are 06.00 to 08.00, while for evening exercise, the specified time is 18.30 to 20.30.
Study leader from Skidmore College , Dr. Paul J. Arciero, implementing the PRISE program. This program combines Resistance (R), Interval sprint (I), Stretching (S), and Endurance (E) exercises and combines them with Protein pacing (P). The evening and morning participants ate the same healthy diet.
3. Results: For women, morning and evening exercise have different effects
Of all the participants, only 27 women and 20 men made it through the 12-week research program. The researchers noted that the participants did show improvements in physical and mental health during the study. However, the researchers noted:
Women who exercised in the morning lost more total fat and belly fat, lowered blood pressure more, and increased lower body muscle strength.
Women who exercise at night have upper body muscle strength, mood , and a feeling of fullness.
The study noted that the effect of different hours of exercise on men was not as pronounced. The researchers noted:
Men who exercise both morning and evening have better physical performance.
Men who exercise at night have better cardiovascular and metabolic performance, and are less tired.
4. Evening exercise is considered a stress reliever
Doctor Arciero noted that this study was not a comparison between the ideal sport for men and women. Although he cannot explain concretely why the ideal hours of exercise are different for each gender, he does present several possibilities.
These molecular, endocrine, metabolic, and neuromuscular factors lead to different variations in daily health and performance outcomes in men and women. In addition, Dr. Arciero notes that exercise at night acts as a stress reliever, thereby improving sleep quality .
5. Lack of the study
One interesting aspect of this study is the analysis of the relationship between exercise time and its effect on mood . According to Dr. Arciero, this research is the first to show that the timing of exercise can affect the mood of women and men.
There are a number of shortcomings in this study which should be kept in mind. First, the population in the study was healthy participants who were used to exercising, so results may differ when examining participants who have comorbidities or have a sedentary lifestyle.
Regarding exercise time and mood research , this can also be a drawback of the study. This is because analyzing mood is not something that can be done with certainty, given that this study relies on participants’ self-reports.
Despite the results and shortcomings of these studies, of the many factors that influence exercise success, the timing of exercise can actually differ depending on gender . So, if you want to exercise, maybe you need to consider the time so that the benefits can be felt even more.