Exercise in the Morning May Help Increase Fat Burn: Study
Exercise is an important part of a healthy lifestyle, with many studies showing its benefits for both physical and mental health.[0] Now, researchers from the Karolinska Institutet in Sweden have found that exercising in the morning may help increase fat burn compared to working out in the evening. The findings, which were published in the Proceedings of the National Academy of Sciences, suggest that the right timing of exercise might be important to the body’s energy balance and to improving the health benefits of exercise.[1]
The study was carried out using a mouse model, with the researchers looking at an early active phase and early rest phase – corresponding to late morning and late evening session, respectively, in humans.[2] They found that physical activity at an early active phase increased the expression of genes involved in the breakdown of fatty tissue, heat production, and cells in the fat tissue that indicate a higher metabolic rate.[3]
Data from a recent study also suggests that combining aerobic exercise, or cardio, with intermittent fasting may improve nonalcoholic fatty liver disease.[4] It was observed that combining these two approaches yielded a successful decrease in fat levels in the liver.[4] It was discovered that exercise training has a 3 ½ times higher chance of leading to around a 30% reduction in liver fat as seen through a Magnetic Resonance Imaging (MRI) scan, without any significant weight loss, compared to standard clinical care.[5] It was further determined that the ideal amount of physical activity equated to about 150 minutes of brisk walking per week.[6]
A separate study published in the European Journal of Preventive Cardiology last year concluded that working out between 8am and 11am was linked to the lowest risk of heart disease and stroke.[7] Gali Albalak, from the Leiden University Medical Centre, who was the author of the study, commented that their findings demonstrate the positive effects of physical activity, particularly when done in the late morning.[8]
While the findings of these studies are promising, further research is necessary to determine whether these findings apply to humans.[9] The researchers say that their comparison is limited by the fact mice are nocturnal and that more studies are needed to draw any reliable conclusions about the relevance of their findings to humans.[10] Nonetheless, these findings suggest that exercising in the morning may be beneficial for weight loss and overall health.
0. “Burning fat: Exercising in the morning may give better results” Medical News Today, 16 Feb. 2023, https://www.medicalnewstoday.com/articles/can-physical-activity-at-the-right-time-of-day-increase-fat-loss
1. “Late morning exercise may burn more fat” Earth.com, 15 Feb. 2023, https://www.earth.com/news/late-morning-exercise-may-burn-more-fat
2. “Your Internal Clock Might Help You Optimize Your Workouts” Inverse, 21 Feb. 2023, https://www.inverse.com/health/circadian-rhythm-internal-clock-optimize-workouts
3. “When You Exercise Might Determine the Amount of Fat You Burn” Technology Networks, 15 Feb. 2023, https://www.technologynetworks.com/proteomics/news/when-you-exercise-might-determine-the-amount-of-fat-you-burn-370256
4. “Nonalcoholic fatty liver disease: Combining fasting, cardio may help” Medical News Today, 21 Feb. 2023, https://www.medicalnewstoday.com/articles/fatty-liver-intermittent-fasting-aerobic-exercise-may-aid-weight-and-fat-loss
5. “Exercise Training Reduces Liver Fat in Patients With NAFLD, Even Without Weight Loss” Medscape, 13 Feb. 2023, https://www.medscape.com/viewarticle/988202
6. “Aerobic Exercise of 150 Minutes Per Week Significantly Reduces Liver Fat: Study” Bel Marra Health, 13 Feb. 2023, https://www.belmarrahealth.com/aerobic-exercise-of-150-minutes-per-week-significantly-reduces-liver-fat-study/
7. “The best time of day to exercise to burn calories and body fat – ‘more effective'” Express, 14 Feb. 2023, https://www.express.co.uk/life-style/health/1734444/weight-loss-best-time-day-burn-calories-body-fat
8. “Scientists explain exact time of day to work out for best chance of losing weight” Nottinghamshire Live, 15 Feb. 2023, https://www.nottinghampost.com/news/health/scientists-explain-exact-time-day-8151685
9. “This Is the Best Time of Day to Work Out, According to New Study | HealthNews” Healthnews.com, 15 Feb. 2023, https://healthnews.com/news/exercise-in-the-morning-to-burn-fat-study-suggests
10. “Exercising in the morning burns more fat, study suggests” The Independent, 13 Feb. 2023, https://www.independent.co.uk/news/science/exercise-burn-fat-morning-metabolism-b2281170.html
