![]() may shift your body clock earlier, meaning you’ll feel more alert in the morning and get tired earlier in the evening, potentially priming you to get enough rest to wake up and do the same thing the next day. A study published in 2019 in the Journal of Physiologyfound that exercising at 7 a.m. Research also suggests that morning exercisers may have less of an appetite throughout the day, which could also help protect them from putting on pounds.Įven if you hate early alarms, working out first thing in the morning can quickly become second nature. That can potentially help with weight loss. People naturally have elevated levels of cortisol and growth hormone in the morning-both of which are involved in metabolism-so you’ll “draw more of your energy from your fat reserves,” Hackney says. “In the early morning hours, you have a hormonal profile that would predispose you to better metabolism of fat,” Hackney says. That’s largely because the body’s hormonal composition in the morning is set up to support that goal, says Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina Chapel Hill. Working out in the morning - especially on an empty stomach - is the best way to burn stored fat, making it ideal for weight loss. Here’s what the science says about the best time of day to exercise - and what to expect if you opt for later workouts. ![]() But if you want to optimize your workouts to get the widest range of benefits, you might want to try exercising in the morning. Unique variables, such as hormonal profile, circadian rhythm, and behavioral preferences, may mediate the interactions of exercise and time of day,” he explained.Finding time to exercise can be challenging, and the most important thing is to squeeze in any amount of it whenever you can. “Prior studies have conducted such studies in humans for outcomes such as gaining muscle, but the differences among the times of day and the outcomes may not be as significant as some might expect. It is also unlikely that (the) time of day to perform exercise outperforms the concept of ‘ calories in versus calories out’ for overall fat loss.”įor the next steps in this research, Glatt said he would like to see this type of study conducted in humans, as there is a difference in mouse vs. “There is no current scientific agreement on the ‘best time of day’ for exercise, as what is likely more important is what is most behaviorally sound for that particular individual. He agreed that the time of day might affect how physical activity impacts the body based on individual circadian rhythms - or biological clocks based upon time of day - and the various changes in hormones that may normally fluctuate throughout the day in relation to the endocrine effects of exercise. Medical News Today also spoke with Ryan Glatt, a senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, California, about this study. “However, we later confirmed that the gene signature of a higher metabolic rate was not affected by food intake,” she said. Initially, we thought this time-of-day-dependent effect was because of nutritional status.” “We were surprised that early active phase exercise - corresponding to late morning exercise in humans - had such a profound impact on boosting metabolism in fat cells. Scientists only found these signs of increased metabolism in the mice that exercised in the morning. “These changes occurred even when levels of exercise-induced hormones were similar between phases, meaning that the sensitivity of body fat to exercise-induced hormones may differ depending on the time of day when the physical activity is performed,” she explained. “The early active phase exercise increased the expression of genes related to fat burning, heat production, and blood vessel production,” Dr. Upon analysis, researchers found that early exercise increased the expression of genes involved in the breakdown of adipose tissue and some other functions associated with a higher metabolic rate. ![]() Zierath and her team examined the adipose tissue of mice after they had a session of high intensity exercise at one of two times during the day - a late morning session or a late evening session.
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