The time of day made less of a difference for men, who saw strength increase either in the morning or at night.
But exercising later in the day was found to do more to improve heart health in men and to improve their metabolic health, reducing the risk of conditions such as obesity, type 2 diabetes, heart disease and stroke.
The study of 30 men and 26 women, all active and healthy, ages 25 to 55, lasted 12 weeks and monitored the effects of a varied fitness program, including stretching, speed, endurance and endurance training.
One group exercised for an hour before 08:30, while the other group continued the same activities at night, between 18:00 and 20:00. All participants followed a specially designed meal plan.
All study participants improved their health.
All participants had their blood pressure and body fat measured over the course of the study, as well as their flexibility, strength, and aerobic power at the beginning and end.
Everyone in the study improved their overall health and performance during the 12-week trial, no matter when they exercised.
“The best time to exercise is the best time to exercise and fit it into your schedule,” says Dr. Paul Arcerio, the study’s lead author and professor of health sciences and human physiology at Skidmore College in New York state.
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