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Which Is Better: Morning Workout Or Evening Workout?

Which Is Better: Morning Workout Or Evening Workout?

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

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

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