"Running in the afternoon, yoga in the evening"... What is a good exercise to do in the morning?

 

 

Jihaemi Reporter (pcraemi@kormedi.com)

 

Everyone knows that exercise is good for health, but it is easy to overlook the fact that the timing of exercise can provide different benefits. For example, people who exercise in the morning tend to do so more consistently, which can improve their long-term physical strength, but morning exercise takes longer for the body to warm up, increasing the risk of injury. On the other hand, exercising after work in the evening can help relieve stress, but if the exercise is too intense, it may negatively affect sleep.

 

Jack Claston, a personal trainer at David Lloyd, a large health club chain based in the UK, said, "Our bodies have an internal biological clock that operates 24 hours a day, helping us decide when to eat and sleep, and this also applies to exercise," adding, "Depending on when you exercise during the day, you can maximize the effects of specific workouts by utilizing the body's natural rhythms and functions, leading to greater benefits for physical and mental health."

 

We learn about the best time to achieve the highest effectiveness during the day for various exercises, as introduced by the British daily newspaper 'The Sun'.

7:00 AM to 9:00 AM = Circuit Training

 

According to a study published in Obesity, the group that engaged in moderate-intensity exercise between 7 and 9 a.m. showed significantly lower waist circumference and body mass index compared to other groups. Therefore, if weight loss is the goal, it is advisable to consider circuit training or aerobic exercise before starting the day. There is also research indicating that in the morning, after fasting overnight and using stored energy as exercise fuel, calorie burning can be most effective.

 

9:00 AM to 11:00 AM = Weight training

 

The hormone testosterone, which is related to muscle mass increase, is at its highest during this time. Therefore, if your goal is to increase muscle mass, this is the best time to exercise. Morning strength training also offers other benefits. One is that the energy generated during exercise can be used throughout the day without affecting sleep, and the other is that it improves mood. The secretion of endorphins produced during sweating and weight training increases energy, allowing you to start the day energetically.

 

12 PM to 2 PM = Swimming

 

During lunch hours or around that time, there may not be enough time to exercise, so try swimming 2 to 3 times a week for about 20 to 30 minutes. It helps prevent heart disease and stroke, as well as relieve stress and maintain weight. Swimming for 30 minutes can burn over 200 calories. The biggest advantage of swimming is that it is a full-body workout. Body temperature varies slightly throughout the day, and in the afternoon, body temperature rises, making muscles warmer and allowing for easier and more efficient swimming.

 

2 to 4 PM = Running

 

It is the optimal time to achieve the best exercise effects. One of the main reasons is that body temperature rises, making muscles more flexible, so running at a pace that feels difficult in the morning can feel much easier. This also enhances stability and reduces the risk of injury. Around this time, most people have finished two meals, so if they have maintained a balanced and nutritious diet, they can run with optimal energy. Running outdoors also provides the benefit of obtaining vitamin D, which is good for bone and brain health.

6 PM to 9 PM = Yoga

 

Evening hours are not suitable for intense exercise because hormones such as cortisol and adrenaline released during exercise can increase heart rate and blood pressure, disrupting sleep. Therefore, slower-paced exercises like yoga or Pilates, which gently stretch muscles and help relieve stress after a busy day, can bring positive and relaxing effects.

 

 

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Looking at the time, it really seems like even a whole day of exercise wouldn't be enough.

Walking and running after lunch seem to be good.

 

If possible, the best time is when the luck effect is at its peak.