The best time to exercise to dramatically improve your overall health, new study reveals
(NaturalHealth365) Are you looking for the best time to exercise? Well, in this article, you’ll discover – based on the latest research – that there is a way to get more out of your workout … it’s called “fasted exercise!”
A new study reveals that working out while in a fasted state (e.g., before breakfast) may help you burn double the amount of body fat compared to working out after your morning meal. Plus, fasted exercise may also benefit you in another major way by boosting your insulin sensitivity – an important measure of blood sugar control and key for helping you avoid a lifetime of chronic disease.
Study says there IS a “better time” to burn fat and improve insulin sensitivity
A randomized study published in Journal of Clinical Endocrinology and Metabolism divided a cohort of 30 obese and overweight men into one of three groups. One group was the control and made no changes to their lifestyle. Another group worked out before eating breakfast while they were still in a fasted state (that is, they hadn’t eaten anything since dinner the night before).
Finally, a third group worked out after eating breakfast. Both exercise groups performed the same amount and type of exercise (moderate-intensity cycling).
After six weeks, the researchers discovered that the men who worked out before eating burned twice as much body fat compared to the post-breakfast exercisers! The authors postulated that this happened because the human body is forced to draw from stored body fat (utilize lipids) for energy when in a fasted state since the body will have lower free-floating levels of insulin and blood sugar (both of which tend to rise after a meal).
The researchers were a puzzled by the fact that both groups of men lost about the same amount of weight over the course of the six-week study. However, they did find that the men who performed fasted exercise still ended up healthier overall because their muscles developed better insulin sensitivity.
Keep in mind, good insulin sensitivity is correlated with a reduced risk for (or better management of) things like type 2 diabetes and heart disease, both of which are often present in overweight and obese individuals.
Incredibly, the men who worked out after breakfast had no better insulin control compared to the non-exercisers! Overall, the research drives home the importance of meal-timing and exercise-timing for boosting health.
“Experiments investigating exercise training and metabolic health should consider nutrient-exercise timing,” the researchers conclude, “and exercise performed before versus after nutrient intake (i.e., in the fasted state) may exert beneficial effects on lipid utilization and reduce postprandial insulinemia.”
3 GREAT reasons to exercise – on a regular basis
In addition to boosting your insulin sensitivity and reducing your risk of diabetes, obesity, and heart disease, working out regularly offers many other specific health benefits to individuals, including:
- Improved mood and reduced symptoms of depression (in many cases, exercise is just as effective as antidepressants – but without the unpleasant side effects!)
- Increased chance of cancer survival (and reduced risk of cancer recurrence)
- Reduced risk of premature death
This certainly isn’t an exhaustive list. But, long story short, get started with a consistent exercise routine (aerobic conditioning plus strength training is ideal for most), and if you want to really boost your overall wellbeing, try doing your workout before eating breakfast.
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