JAKARTA - If you are struggling to lose weight, it is not only the type of exercise and duration that needs to be considered, but also the time of implementation. A recent study published in the journal Obesity revealed exercise in the morning, precisely between 07.00 a.m. to 09.00 a.m., it has proven to be more effective in burning fat than in day or night.
This study involved data from 5,285 adults in the United States who are part of the National Health and Nutrition Examination Survey (20032006). The participants were asked to wear activity tracking devices for 47 days and were required to carry out at least 10 hours per day.
The results were quite surprising. Those who regularly exercise in the morning have an average body mass index (BMI) of 27.5, lower than participants who exercise during the day or night, which has an average BMI 28.3.
In addition, the group's waist circumference in the morning is also smaller than other groups, although all meet the physical activity standards of at least 150 minutes per week.
"This is an exciting new finding and in line with common tips in achieving fitness goals, namely scheduling exercise in the morning before facing glitches such as email or meetings begins," says Rebecca Krukowski, PhD, a clinical psychologist and professor of public health at the University of Virginia, quoted from the CNN page on Saturday, July 12.
The study's lead researcher, Dr. Tongyu Ma of Hong Kong Polytechnic University, explained that the morning exercise was most likely more effective in burning fat, because it was done in an empty stomach condition.
In this condition, the body tends to use stored fats as a source of energy, not sugar from newly consumed foods.
"Good morning sports are very promising to lose weight, especially types of aerobics such as running, cycling, or walking fast. Most people are also more likely to consistently exercise in the morning than during the day or night," Tongyu Ma said via email.
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Tongyu added that although the morning group was the one sitting the most throughout the day, they still showed the lowest size of the waist and BMI. This shows that the quality and time of the sport can be more important than the overall quantity of activity.
"I personally like this result because it gives me certainty that if I've been exercising in the morning, I don't have to worry about sitting all day to work," Tongyu said.
However, Rebecca Krukowski warned that exercise time may not be fully a determining factor. People who tend to exercise in the morning may have a more regular lifestyle, don't work night shifts, and have better sleep quality, all of which play a role in weight loss patterns.
People who have a predicted schedule are more likely to have a more controlled diet, sleep, and stress. These things can affect weight." he explained.
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