Page 19 - NGA NATURALmag 2017 ANNIVERSARY FALL Issue

Fall 2017
produced better results in terms of performance strength and and power Participants reported that that their bodies’ response was better and and and that that they were able to push more more and and achieve more more repetitions than when they worked out in in the the morning Some people may be more concerned about los- ing ing ing weight rather than improving performance so figuring out the the the best time of day that will help them to achieve this is is imperative There are are various studies and theories that are are useful which may help in in in deter- mining how to to to achieve your fitness goals However keep in in in in in mind fit it is up to to to to you you you to to to to determine the best time for you you to to workout The following are some tips that may prove helpful:
1 1 Do some cardio exercises in in in in the morning (e g g g walking for about 10 minutes) and see how it feels If you you think this is is something you you can do for a a a a long time add a a a a brief but light jog into your schedule 2 Eat breakfast before working out out Also learn more about GI (gastrointestinal) and how to control your blood sugar levels 3 Combine your morning and afternoon work- outs for better results For example you you can do a a a a a a quick 10-minute cardio session session in in in in in in the the the morn- ing and then a a a a a a a a 20-minute intense session session in in in in in in in the the the afternoon This will also have a a a a a a positive effect in in in in in EPOC (excess post exercise oxygen consump- tion) which will help you burn more calories after exercise 4 Eat a a a a a a a good breakfast in in in in the morning if you are planning an an intense workout session Exercis- ing ing ing ing in in in in in in the morning without having a a a a a a a a good breakfast may lead to muscle loss 5 If you plan on exercising later in in in in the day do so at at at at least 4 hours before going to bed An intense late evening workout may negatively affect your sleep Exercising is is an an an important component for main- taining your your health and increasing weight loss so so allocate some of your your time per day towards it it Bottom line just do it n n other energy sources so so it starts converting fat from the the reserves to fuel • Some hormones that accelerate fat burning (like cortisol) are at at at at high levels in in in the morning Additionally there are are other benefits to exercising in in in the the the the morning which are are the the the the following:
• People who participated in in a a a a study about the effects of morning exercise were more likely
to to stick to to a a a workout schedule In other words people who can exercise in in in the the morning are more likely
to build a a a a a a routine and follow that for a a a a a a long time • For some people it is is easier to exercise in in the the the morning because as as as the the the the day proceeds their energy levels decrease which may cause cause them to to lose the the the the motivation and/or desire to to workout in the the the latter part of the the the day There are are also some disadvantages to exercising in in in in in the the morning which are are noted in in in the the following:
• It can be a a a a stressful task for the body This does not apply to to everyone but depending on on on your hormone levels you you may find it very very stressful to to exercise in in the morning • Intense morning exercise exercise may lead to muscle loss loss instead of fat loss loss If you exercise exercise on an an empty stomach and do a a a a a a a a very intense workout your body may end up utilizing muscle mass for energy That’s why it is important to have a a a a a a a a a a a good protein breakfast especially if you plan an an an intense early morning workout • If you you you exercise before breakfast you you you may not be be able to keep the the intensity high since your energy levels are naturally lower in in in in the the morning Although exercising in in in in in the the morning has its fits benefits working out in in in in in in the the afternoon is is most beneficial if you you are trying to improve your performance Exercising in in in in the the afternoon can give you improved performance performance more so than exercising in in in in in the the the morn- ing ing ing ing Several studies analyzed the the the the performance performance of of a a a a a a a a group of of people exercising in in in in in the the the morning and and in in in in in the the the afternoon afternoon and and concluded that afternoon afternoon sessions
NGA NATURAL mag
19