The Best Time of Day to Exercise to Lose Weight

What is the best time of the day to exercise and lose weight? loss? There is some evidence that working out on a completely empty stomach prompts the body to burn more fat and potentially stave off weight gain, compared to exercising at other times. After conducting a study in 2010 it was concluded that the men who exercised after breakfast had also packed on pounds, about three pounds each, and developed insulin problems. But the men who had exercised first thing in the morning, before eating anything, had gained almost no weight and retained healthy insulin levels. Therefore,Gretchen Reynolds concludes by saying that early-morning exercise in the fasted state is more potent than an identical amount of exercise in the fed state.

Read an excerpt of the article written by Gretchen Reynolds:

Question: What is the best time of day to exercise, if my goal is weight loss? Answer: You might try setting your wake-up alarm earlier and exercising before breakfast. There is some evidence that working out on a completely empty stomach — or, as scientists call this woozy, wee-hours condition, “in a fasted state” — prompts the body to burn more fat and potentially stave off weight gain, compared to exercising at other times. In a groundbreaking 2010 study, researchers in Belgium persuaded young, healthy men to stuff themselves for six weeks with a diet consisting of 30 percent more calories and 50 percent more fat than the men had been eating. Some of the volunteers remained sedentary while gorging. Others began a strenuous, midmorning exercise routine after they had had breakfast. The third group followed the same workout regimen, but before they had eaten anything. At the end of the six weeks, the sedentary group predictably was supersized and unhealthy, having gained about six pounds each. They had also developed insulin resistance and larded their muscles with new fat cells. The men who exercised after breakfast had also packed on pounds, about three pounds each, and developed insulin problems. But the men who had exercised first thing in the morning, before eating anything, had gained almost no weight and retained healthy insulin levels. ...read more

The emotional benefits of a lunchtime walk

What are the benefits of lunchtime strolls? More Importantly, emotional benefits. Gretchen Reynolds writes that a recent study showed that on the afternoons after a lunchtime stroll, walkers said they felt considerably more enthusiastic, less tense, and generally more relaxed and able to cope than on afternoons when they had not walked and even compared with their own moods from a morning before a walk. ‘There is now quite strong research evidence that feeling more positive and enthusiastic at work is very important to productivity,’’ Dr. Thogersen-Ntoumani said. She also suggests that managers might wish to acquaint themselves with the latest science.

Read an excerpt of the article written by GRETCHEN REYNOLDS:

A new study finds that even gentle lunchtime strolls can perceptibly — and immediately — buoy people’s moods and ability to handle stress at work. It is not news, of course, that walking is healthy and that people who walk or otherwise exercise regularly tend to be more calm, alert and happy than people who are inactive. But many past studies of the effects of walking and other exercise on mood have focused on somewhat long-term, gradual outcomes, looking at how weeks or months of exercise change people emotionally. Fewer studies have examined more-abrupt, day-to-day and even hour-by-hour changes in people’s moods, depending on whether they exercise, and even fewer have focused on these effects while people are at work, even though most of us spend a majority of our waking hours in an office. So, for the new study, which was published in The Scandinavian Journal of Medicine and Science in Sports this month, researchers at the University of Birmingham and other universities began by recruiting sedentary office workers at the university. Potential volunteers were told that they would need to be available to walk for 30 minutes during their usual lunch hour three times a week. Most of the resulting 56 volunteers were middle-aged women. It can be difficult to attract men to join walking programs, said Cecilie Thogersen-Ntoumani, the study’s lead author and now a professor of exercise science at Curtin University in Perth, Australia. Walking may not strike some men as strenuous enough to bother with, she said. But she and her colleagues did attract four sedentary middle-aged men to the experiment. The volunteers completed a series of baseline health and fitness and mood tests at the outset of the experiment, revealing that they all were out of shape but otherwise generally healthy physically and emotionally. Dr. Thogersen-Ntoumani and her colleagues then randomly divided the volunteers into two groups, one of which was to begin a simple, 10-week walking program right away, while the other group would wait and start their walking program 10 weeks later, serving, in the meantime, as a control group. To allow them to assess people’s moods, the scientists helped their volunteers to set up a specialized app on their phones that included a list of questions about their emotions. The questions were designed to measure the volunteers’ feelings, at that moment, about stress, tension, enthusiasm, workload, motivation, physical fatigue and other issues related to how they were feeling about life and work at that immediate time. A common problem with studies of the effect of exercise on mood, Dr. Thogersen-Ntoumani said, is that they rely on recall. ...Read more