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Last Updated on January 21, 2021

Which Is Better: Morning Workout Or Evening Workout?

Which Is Better: Morning Workout Or Evening Workout?
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Have you been planning to start a new exercise regime? Perhaps you want to create a schedule for yourself that will provide you with maximum benefits. Are you debating whether you should exercise in the mornings or in the evening? If so, here is some information that will help you decide if it is best for you to go for a morning or evening routine.

Benefits of exercising in the morning

The study

A  study has shown that exercising in the morning is best for reducing blood pressure and improving sleep.

Dr. Scott Collier from Appalachian State University looked at the effect that exercise has on blood pressure. Together with research assistants Kimberly Fairbrother and Ben Cartner, Collier tracked the blood pressure levels and sleep patterns of a group of people between the ages of 40-60. These individuals undertook moderate exercise three times a week for 30 minutes at a time. They exercised at three different times during the day: 7 AM, 1 PM, and 7 PM.

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The results

All of the participants who had engaged in exercise in the morning hours showed a 10% reduction in blood pressure. This drop in blood pressure levels lasted throughout the day. At night these individuals slept longer, had better sleep cycles, and showed a 25% drop in blood pressure.

Collier reported:

“Much to our surprise, 7 a.m. exercise was better in terms of reduced blood pressure throughout the day and greater sleep benefits than exercise at 7 p.m., and there was little blood pressure or sleep benefit when exercise was done at 1 p.m.”.

“We don’t yet know the physiological mechanisms that result in these changes, but we do know enough to say if you need to decrease your blood pressure and if you need to increase your quality of sleep, 7 a.m. is probably the is probably the best time to exercise.”

So if you are a person at risk of heart problems or are suffering from high blood pressure or sleep disturbances, a morning exercise routine may be best. However, there are different advantages that can be gained from an evening exercise regime.

The benefits of exercising after work

The study

A study conducted at the Clinical Research Center of the University of Chicago found that individuals who partook in exercise after work attained a higher level of fitness than people who exercised in the morning.

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The study involved taking blood samples from 40 healthy men aged between 20-30. The men were divided into five groups. Four teams completed a vigorous exercise regime in the morning, afternoon, or evening. The fifth group did not exercise at all. The researchers obtained blood samples from each of the participants to see what their levels of two endocrine hormones cortisol and thyrotropin were.

The results

It was found that the both these hormones increased to the greatest extent in the men who had exercised either in the evening or late at night. It was also found that the same group of men experienced a drop in their glucose levels.

Dr. Orfeu Buxton, the head researcher, said: “These are signs that your metabolism is adapting well to regular exercise and suggests it may be better to train after work rather than first thing in the morning.

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Summation

John Trower, a technical director at UK Athletics, said top athletes usually undertake technical training in the morning and hard training between 4 PM and 6 PM. However, he notes that this does not suit everyone.

“Some are morning people and others might have more energy in the evening. It’s a personal choice.

So, if you are trying to find out when to factor exercise into your busy work schedule, you may want to take a look at your goals. If you want to improve your heart health and get a better night’s sleep, the morning is the way to go. However, if you wish to increase your fitness levels and reduce your risk of illness related to elevated glucose levels, such as diabetes, an evening exercise routine is your best option.

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Featured photo credit: Living healthy via blog.lafitness.com

More by this author

Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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