Best Time of Day to Workout for Weight Loss (2023 research)

This study, published in the journal Obesity, discusses the diurnal pattern of moderate-to-vigorous physical activity (MVPA) and obesity. It discusses the association between MVPA and obesity and whether the time of day that MVPA is performed matters. The study used data from the 2003–2006 National Health and Nutrition Examination Survey (NHANES). The participants were divided into three groups based on the time of day that they performed the most MVPA: morning, midday, and evening. The results showed that there was a strong linear association between MVPA and obesity in the morning group. In the midday and evening groups, there was a weaker curvilinear association between MVPA and obesity. The authors concluded that the diurnal pattern of MVPA influences the association between MVPA and obesity. They suggest that morning MVPA may be more beneficial for weight management than midday or evening MVPA.

1. Morning MVPA Dominance: The study reveals a remarkable spike in morning moderate-to-vigorous physical activity (MVPA) between 07:00 and 09:00, showcasing a linear association with decreased BMI and WC.

2. Curvilinear Dynamics: Midday and evening MVPA clusters exhibit a curvilinear relationship with obesity measures, plateauing after the recommended 150 minutes per week, emphasizing the unique effectiveness of morning physical activity.

3. Cluster-Based Differences: Significant differences in BMI and WC are evident among clusters only in participants achieving the recommended MVPA threshold, highlighting the impact of diurnal patterns on outcomes.

4. Morning vs. Evening Debate: While supporting evidence underscores the benefits of morning MVPA, conflicting research suggests the potential advantages of evening physical activity, challenging the notion that morning exercise reigns supreme.

5. Fasted-State Exercise Impact: The study emphasizes the importance of fasted-state morning exercise in promoting fat oxidation, contributing to the favorable obesity-protective outcomes observed in the morning MVPA cluster.

6. Beyond Frequency and Intensity: The diurnal pattern of MVPA is proposed as a critical dimension, emphasizing when physical activity occurs as an essential factor in understanding its impact on health outcomes.

In the realm of health and fitness, the timing of physical activity can play a crucial role in achieving optimal results. This article delves into a cross-sectional study investigating the diurnal pattern of moderate-to-vigorous physical activity (MVPA) and its correlation with obesity measures, namely body mass index (BMI) and waist circumference (WC). The study unveils fascinating insights into how the timing of physical activity impacts the association between MVPA levels and obesity.

Morning Cluster Dominance

The study classifies the diurnal pattern of MVPA into three clusters: morning, midday, and evening. The morning cluster emerges as a standout performer, exhibiting a remarkable spike in MVPA between 07:00 and 09:00. What makes this cluster particularly noteworthy is its linear association with obesity measures, showcasing a continuous decrease in BMI and WC with higher levels of MVPA.

Curvilinear Dynamics of Midday and Evening Clusters

Contrastingly, the midday and evening clusters demonstrate a curvilinear relationship between MVPA and obesity. The beneficial impact of MVPA on BMI and WC plateaus after reaching the recommended 150 minutes per week emphasizing the unique effectiveness of morning physical activity in weight management.

Comparing MVPA Levels and Clusters

When MVPA is dichotomously divided into ≥150 min/week and <150 min/week, significant between-cluster differences in BMI and WC emerge only among those achieving the recommended MVPA threshold. Notably, the morning cluster, among participants not meeting the guidelines, exhibits lower MVPA volume, potentially offsetting the expected favorable outcomes observed in the morning-active individuals.

Supporting Evidence for Morning MVPA

The study findings align with previous research, substantiating the role of morning MVPA in weight management. Studies, such as the Midwest Exercise Trial 2, indicate a greater reduction in body mass and fat mass among morning exercisers. Consistent morning exercisers are also linked to better exercise routine stability and successful weight loss maintenance.

Advocating for Evening Physical Activity

However, conflicting evidence suggests the potential benefits of evening physical activity. Quasi-experimental studies demonstrate a greater reduction in fat mass among evening exercisers, challenging the notion that morning MVPA reigns supreme.

Fasted-State Exercise and Fat Oxidation

The study highlights the importance of fasted-state exercise in promoting fat oxidation, possibly driving the favorable outcomes observed in the morning cluster. Morning exercisers show increased fat oxidation over 24 hours, emphasizing the significance of timing in realizing the obesity-protective benefits of MVPA.

Nutrition as a Confounding Factor

Considering nutrition as a confounding factor, our study observes a higher healthy eating index and lower energy intake among morning-active participants. Adjusting for dietary factors amplifies the differences in BMI and WC between morning and other clusters, suggesting that morning MVPA's impact extends beyond physical activity alone.

Sedentary Behavior and Morning MVPA

Surprisingly, despite spending more time on sedentary behavior, morning-active participants maintain favorable BMI and WC outcomes. This underscores the potential of morning MVPA to counteract the adverse effects of sedentary behavior, presenting a promising strategy for populations with prevalent sedentary lifestyles.

Proposing a New Dimension

This study introduces the concept that the diurnal pattern of MVPA is a critical dimension in understanding the complexity of human movement. Unlike previous approaches, which focused on frequency, intensity, and duration, our findings emphasize the need to consider when physical activity occurs to comprehensively grasp its impact on health outcomes.

Limitations and Future Directions

While this study provides valuable insights, it's crucial to acknowledge its limitations. The cross-sectional design doesn't establish causation, and the small sample size warrants further exploration in larger, more diverse populations. Future randomized clinical trials with longer durations are necessary to validate our findings.

Key points

1. Morning physical activity is associated with a lower body mass index (BMI) and waist circumference.

2. The association between MVPA and obesity is weaker for midday and evening MVPA.

3. The time of day when you engage in MVPA may be important for weight management.

4. MVPA can be categorized into three types: morning, midday, and evening.

5. The authors controlled for other factors that could affect the association between MVPA and obesity.

6. This study was a cross-sectional analysis, which means that it cannot establish cause-and-effect relationships.

Conclusion: Morning MVPA: A Promising Strategy for Weight Management

In conclusion, our study underscores the influential role of morning MVPA in the battle against obesity. The morning cluster's consistent positive outcomes on BMI and WC, coupled with its ability to counteract sedentary behavior, position it as a promising strategy for weight management. As we advocate for morning MVPA, prospective studies and rigorous clinical trials are imperative to solidify its standing as a powerful tool in the fight against obesity.

Reference Article

Ma, T., Bennett, T., Lee, D., & Wicklow, M. (2023). The diurnal pattern of moderate-to-vigorous physical activity and obesity: A cross-sectional analysis. Obesity, 31(10), 2638-2647. https://doi.org/10.1002/oby.23851

Related:

https://healthnewstrend.com/hiit-exercise-the-anti-aging-workout-thats-time-efficient-and-effective

https://healthnewstrend.com/revolutionary-insights-into-obesity-treatment

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