Is there a better time to practice physical activity? | Online Tribune

There is no need to prove how practicing physical activity is beneficial to your health. This is already a consensus in medicine. But is there a better time to practice physical activity?

According to a study led by researchers at the Charles Perkins Center at the University of Sydney, Australia, participants living with obesity and who performed physical activity between 6 pm and midnight had a lower risk of premature death and death from cardiovascular diseases.

The indices were compared to the groups that exercised in the morning and afternoon. Around 30,000 people were followed for eight years by researchers.

For doctors, however, the importance is not in the time, but in the movement.

“There are several studies that try to demonstrate the relationship between physical activity and the biological clock, maximizing the effects of physical activity at a certain time. But the findings are not uniform”, explains cardiologist Tatiane Mascarenhas.

According to the doctor, there is work that shows that for cardiovascular prevention, the best time to train is in the morning, between 8 am and 11 am, and women seem to benefit more from this time.

“For those with diabetes and pre-diabetes, some studies show that they should be encouraged to move at the end of the day, when glucose tolerance is lower. But the important thing is to combat a sedentary lifestyle”, says the cardiologist.

Regularity

Endocrinologist Sabrina França highlights that more studies are needed to prove the best time, or that it is also more effective for weight loss.

“More important than the exercise schedule is whether it is being done regularly”, he highlights.

“There are people who love exercising in the morning and don’t mind waking up at dawn to do so. There are other people who perform much better in their physical conditioning when they practice activities in the afternoon or evening. As long as it is carried out with discipline, any time is valid”, says the doctor.

Adults should practice 150 minutes of physical activity per week

Although experts say that there is no consensus on the ideal time for training, some factors stand out when it comes to people’s performance during training.

According to Physical Education professional Camila Pissinate, the habit of training in the morning can alter the circadian rhythm and encourage more deep sleep than exercises performed at night.

Camila Pissinate: alert

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“Therefore, the gain in muscle mass may be greater due to improved sleep and circadian rhythm. On the other hand, physical exercises carried out in the afternoon and evening can have a better performance due to the energy reserve accumulated throughout the day, for example”, he explains.

In the afternoon and at night, according to Camila, are periods of the day when the body has a greater concentration of energy. “This can provide better performance in muscle strength, also helping with weight loss.”

Still, the Physical Education professional emphasizes that the best time to exercise is when the person will be consistent within their routine. “It is worth mentioning that our body will adapt to the time you maintain consistency. And consequently, the results will arrive sooner or later.”

Endocrinologist Sabrina França reinforces that the Brazilian Diabetes Society’s recommendation is a minimum of 150 minutes of moderate to vigorous intensity aerobic exercise, combined with two to three resistance training sessions weekly. “If aerobic exercise is light, the ideal is 300 minutes per week.”