Among people who have maintained weight loss, 68% maintain a consistent workout schedule and 47.8% make sure it’s morning exercise.
If you’re in the habit of using time-restricted eating, exercising before your first meal of the day will also allow you to take advantage of fasted exercise, which has a number of important metabolic benefits.
Exercising while in a fasted state boosts fat shedding and maximizes the impact of AMPK, which not only forces the breakdown of fat and glycogen for energy, but also plays an integral role in autophagy.
Exercise and fasting together also yields acute oxidative stress, which benefits your muscle, and trigger production of BDNF, which helps rejuvenate your brain.
Exercise can cause shifts in your circadian rhythm. The magnitude and direction of that shift depends on the time you exercise. Exercising at 7 a.m. or between 1 p.m. and 4 p.m. will shift your body clock to an earlier time. When exercising between the hours of 7 p.m. and 10 p.m., you shift your body clock to a later time.
Exercise is a foundational pillar of optimal health and disease prevention, and something is always better than nothing. That said, there are many ways in which you can maximize your results.
There’s many reasons to exercise 1st thing in the morning.
For starters, doing it first means it’ll definitely get done, whereas afternoon or evening plans can easily get dashed by unexpected events, social invitations, or sheer fatigue and lack of motivation after a long day.
As noted in one 2012 study, “aerobic training in a fasted state lowers body weight and body fat percentage,” while “fed aerobic training decreases only body weight.” Exercise and fasting together also yields acute oxidative stress which, paradoxically, benefits your muscle.
These molecules are particularly elevated in regularly exercising muscle to prevent the negative effects of ROS by neutralizing the free radicals. In addition, ROS also seem to be involved in the exercise-induced adaptation of the muscle phenotype.”
Simply put, exercise and fasting yield acute oxidative stress, which keeps your muscles’ mitochondria, neuro-motors, and fibers intact. Hence, exercise and fasting help counteract all the main determinants of muscle aging.”
Fasted exercise boosts stem cell regeneration.
Fasting also helps boost the generation of new stem cells — cells that can be used to heal and regenerate your tissues. This occurs during the refeeding phase, at which time your body starts rebuilding and replacing all those damaged cells that were cleared out during the fasting (autophagy) phase.
Regeneration can be further boosted by doing strength training the morning of the day when you’re planning to break your fast. The reason for this is because during fasting, your growth hormone level skyrockets,rising as much as 300% for a five-day fast.
So, fasting can in some ways be likened to getting a growth hormone injection and a stem cell transplant, and by incorporating strength training at the right time, just before refeeding, you optimize all these regenerative benefits.
The National Sleep Foundation says that exercise is good for sleep, regardless of the time of day it’s performed, noting:
“While some believe exercising near bedtime can adversely affect sleep and sleep quality, no major differences were found between the data for individuals who say they have done vigorous and/or moderate activity within four hours of bedtime compared to their counterparts (those who did vigorous or moderate activity more than four hours before bedtime). The conclusion can be drawn that exercise, or physical activity in general, is generally good for sleep, regardless of the time of day the activity is performed.”
As you can see, you can find support for exercise at just about any time of day. The question is, what are you trying to achieve? Weight loss may be more easily maintained by morning exercise. Add in fasting, and you can boost things like stem cell regeneration and insulin sensitivity.
Meanwhile, afternoon or evening exercise may be helpful if you’re working shifts or traveling, by helping you reset your circadian clock. Knowing the variables involved, and how you can influence your health through the timing of your exercise, you can use it as a targeted tool to help you achieve your health aims.
Amazing (source) for holistic lifestyles.