July Babies Excercise Challenge - Saturday Edition
What's the Best Time of Day to Exercise? From Wendy Bumgardner,
Mornings
Pros:
? The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.
? Fewer distractions and schedule interruptions.
? Can make time for exercise by getting up a bit earlier.
? Raises your heart rate and metabolism to burn more calories earlier in the day.
? Gives a feeling of physical energy for hours.
? Improves your mental acuity for hours.
? Cooler temperatures in summer.
? Air pollution is lowest in the morning.
? The body adjusts to your exercise time, so if you are training for a morning sports event, train in the morning.
Cons:
? Body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow.
? Cold, stiff muscles may be more prone to injury - be sure to warm up well before doing a higher intensity workout, and do gentle stretching.
? If you do not enjoy morning exercise, you won't easily form a habit by choosing a morning workout time.
? Because body temperature and hormones are higher in late afternoon, you probably get the same or better calorie-burning effects later in the day.
Lunch Time:
Pros:
? Can make a habit to walk and exercise at lunch time and break time.
? Can use a walking and exercise partner at work, school, or in your neighborhood.
? Body temperature and hormone levels are higher than first thing in the morning.
? Can help regulate the amount of food you feel like eating for lunch, can help you avoid break-time snacking.
? I mproves blood flow to the brain so you are sharper in the afternoon.
? Stress relief from work, school, or home stresses.
Cons:
? Time limits may not allow you to get in a full workout - any amount is good, but best if you can walk for 30-60 minutes or more at a stretch
? Distractions and other commitments make keep you from walking and exercising at the appointed times.
? Research shows that lung function is worst at noon.
Afternoon:
Research shows afternoon (3-7 pm) to be the best time to exercise for both endurance and for building muscle.
Pros:
? For most people, body temperature and hormone levels peak at 6 pm. Exercising 3 hours before or after the peak will give your your best workout for both endurance and building muscle.
? Research shows lung function is best at 4-5 pm.
? Muscles are warm and flexible.
? Perceived exertion is lowest - how hard you feel yourself to be working at exercise. So you may be able to work out harder or faster by doing so in the afternoon.
? Can help regulate the amount of food you feel like eating for dinner.
? Stress relief after a day at work, school, or home.
Cons:
? Distractions and other commitments make keep you from walking and exercising at the appointed times.
Evening:
Pros:
? For most people, body temperature and hormone levels peak at 6 pm. Exercising 3 hours before or after the peak will give your your best workout for both endurance and building muscle.
? Muscles are warm and flexible.
? Perceived exertion is low - how hard you feel yourself to be working at exercise. So you may be able to work out harder or faster.
? Can help regulate the amount of food you feel like eating for dinner.
? Stress relief after a day at work, school, or home.
Cons:
? Distractions and other commitments make keep you from walking and exercising at the appointed times.
? Need to allow one to three hours to wind down after walking or exercise to be able to fall asleep.
? If you discover sleeping problems, need to schedule your workout earlier.
? At dark times of the year, be sure to wear reflective gear.
The Very Best Time
The best time to excercise is the time that will fit best into your schedule so you can do it consistently. Experts agree - it is not the time of day that matters as much as finding the time you can set aside consistently for your workouts.
So have you found time today?
Mary
In the words of Bill Phillips': "Exercise is the spark. Nutrition is the fuel. Without both, there can be no flame -- no results."
Mary
415/172/147
25 lbs to go! 
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