Does exercise also have a "golden period" for weight loss? Study: Exercise between 7-9am has the lowest BMI
When is the least likely time to exercise to gain weight? Study: 7 to 9 a.m. works best
Overweight and obesity are major factors affecting body metabolism and health. According to the World Obesity Federation’s “2022 World Obesity Atlas”, the global obese population will exceed 1 billion in 2030. Insufficient exercise is one of the main reasons for increasing obesity. However, there is no consistent scientific data on when exercise is most likely to help weight loss and weight control.
The latest research in “Obesity”, the journal of “The Obesity Society” of the American Obesity Society, shows that moderate-to-high-intensity exercise (MVPA) from 7 to 9 a.m. can not only prevent obesity, but also has a greater effect on weight and waist circumference control than in the morning. The group that exercised at other times was better. The paper believes that the research results are consistent with the long-standing view that human activity and endocrine changes are affected by circadian rhythms.
If you are used to exercising in the morning, your average BMI will lower your minimum caloric intake.
The current general recommendation for adult exercise is 150 minutes of moderate-intensity exercise training per week. However, it is not clear whether exercising at different times during the day is related to the risk of obesity. The research team used survey data from the US CDC between 2003 and 2006 to conduct a cross-sectional analysis of the physical data of 5,285 subjects. The research team pointed out that the data included in the statistics used an “accelerometer” to objectively measure the amount of physical activity and physical activity intensity by wearing it continuously for 7 days, and used the calculation classification of “cluster analysis K-means” to find out Association between training patterns of different durations of exercise and obesity.
Through “accelerometer” measurement data and cluster analysis, 5,285 subjects were divided into three groups: morning, noon, and evening exercise. The research results pointed out that the morning group - performed between 7:00-9:00 every morning People who were physically active were more likely to meet adult physical activity recommendations, had lower average waist circumferences, and consumed fewer calories per unit of body weight. The average BMI of the morning, noon, and evening groups were 27.4, 28.4, and 28.2. And there is a clear linear correlation between the group that takes moderate or above exercise in the morning and obesity.
The research team pointed out that although the group who exercised in the morning spent more time sitting, the rate of obesity was not higher than that of the group who exercised at noon and evening. In addition, the average age of the morning exercise group was 10-13 years older than that of the other two groups, and the proportion of female participants was also the highest. The research team believes that the impact of circadian rhythms of moderate to vigorous exercise in the morning on human metabolism should be included in weight control and exercise rules. Drawing considerations.
Sampling may systematically bias circadian rhythms to affect biological mechanisms
Rebecca Krukowski, a clinical psychologist who specializes in weight management, commented on the study and believed that the weight and waist circumference data of the early-morning exercise group were consistent with the common exercise planning method: exercise in the morning first, and then engage in more cerebral work. dynamic or static meeting activities. However, this study is only a cross-sectional study, and it is not clear whether the group that continues to exercise in the morning has a systematic deviation from the group that exercises at noon and evening. For example, people who often get up early for exercise usually have a more fixed lifestyle and are less likely to work shifts or care for people in the profession.
Krukowski believes that planning a structured lifestyle may indeed have potential beneficial effects on weight management, including sleep time, sleep quality, stress hormones, etc. Therefore, people who insist on getting up early to exercise may have biological physiological indicators. Very different from the “night owl tribe”. Overall, exercise has a significant effect on cardiorespiratory endurance, maintaining muscle mass, and reducing weight gain. However, whether exercise duration is a significant factor affecting weight loss still needs to be proven through further prospective studies and randomized clinical trials.
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