Healthy Regards

Best Time to Exercise? by Greg Landry, M.S. Copyright 2000, all rights reserved I receive lots of email with questions about when you should exercise. I firmly believe, along with 92% of my newsletter subscribers, that morning is the best time to exercise. If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning.. every morning! Some mornings, you may just be able to fit in a short walk, but it's important to try to do something every morning. So why mornings?... 1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning. 2. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it's a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! 3. When you exercise in the morning you'll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven't exercised in the morning. 4. Many people find that morning exercise "regulates" their appetite for the day - that they aren't as hungry and that they make better food choices. Several people have told me that it puts them in a "healthy mindset". 5. If you exercise at about the same time every morning and ideally wake-up at about the same time on a regular basis, your body's endocrine system and circadian rhythms adjust to that - physiologically, some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it "knows" it's about to happen. Why? because it "knows" you do the same thing just about everyday. You benefit from that in several ways.. a) It's MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it's never really "prepared" to awaken. b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you're sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up. c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. 6. For many people, that appointed time every morning becomes something they look forward to. It's time they've set aside to do something good for themselves - to take care of their body, mind, and soul. Many find that it's a great time to think clearly, pray, plan their day, or just relax mentally. 7. Research has demonstrated that exercise increases mental acuity - on average it lasts four to ten hours after exercise! No sense in wasting that brain power while you're sleeping. :) 8. Exercise first thing in the morning is really the only way to assure that something else won't crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat! 9. When you exercise early in the morning, it "jump starts" your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you're burning more calories all day long just because you exercised in the morning! 10. You'll feel GREAT! DO IT! :) In a recent issue of my "Weight Loss & Fitness" newsletter, I asked subscribers to tell me their favorite time to exercise and why. I received hundreds of responses. 92% said their favorite time to exercise was in the morning. Their notes will inspire you.. My favorite time to exercise is first thing in the morning. I find if I get up an hour earlier than I have to and go ahead and get my Tae Bo done, It's done. If not I may be too tired and talk myself out of it. But if it's done I'm proud of myself and in the evening I can relax and not feel guilty because I was just too tired to do it. My favorite time of day to exercise is early in the morning before the rest of the house wakes up. The reasons for this are; 1. The air outside is still fresh (no vehicles out yet) 2. I can spend time alone with myself (rare for a mother) 3. No other demands on my time 4. The rest of the day is too busy (carting children up and down) 5. Later in the day I'm too tired from working and being a mother/housewife and wife for my husband. I have to leave for work at 6:30 am so I get up every day at 4:30 to exercise. It was VERY difficult at first but It's a lot easier now and I love it. I am starting to enjoy working out first thing in the morning. I HATE to get up, however, the exercise is important to me and it doesn't seem to get lost or pushed around this way. I also have no interruptions, as my kids, ages 2 and 1, are still sleeping. I have been exercising for 15 weeks now. I have lost 15 pounds, gone down in jean size, and gained self discipline I never thought I had. I can't wait to see what I will look like when summer brings shorts and sleeveless shirts!! Thank you for the great articles and encouragement. My favorite time of day to exercise would be, hand's down, in the early morning before all the daily distractions start. I like to exercise first thing in the morning. If I can wake up a little early in the morning, I work out and then get showered and head to work. The rest of my day is always so much better after a morning work out. My favorite time of day to exercise is in the afternoon. However, the most practical time is right away in the morning before my day gets gets crowded with other things. Therefore, I usually exercise around 5-6 am. Morning--it gives such a great sense of satisfaction for the whole day to know that I have done something good for myself. My favorite time to exercise is first thing in the morning. On the weekends, when I have the luxury of time, I'll get up at 6:30 AM and take a 3 mile walk with my husband and our golden retriever. It is a great time to catch up with each other and compare notes about our weekend plans. I feel like we have the outdoors all to ourselves, and we still have the entire day ahead of us without anything jeopardizing our exercise game plan! I prefer to do my exercise in the morning @ 5:30 am. This wakes me up and gets me going. I am a morning person. Favorite time of day to exercise is first thing after getting out of bed. Definitely the morning! I am a difficult to motivate person. If I wait until the end of the day, every excuse in the book comes up, including being too tired. If I do it in the morning, it's done and I have energy all day. Favorite time of day to exercise is morning. It provides lots of energy, a good outlook on the day, and a healthy self esteem. Afternoons tend to be too busy to fit in the exercise and evenings the body is slowing down and feels a little heavy. I exercise first thing every morning because it gives me incredible energy for the day and makes me feel like I'm on top of the world! Author and exercise physiologist, Greg Landry, M.S., publishes a FREE email newsletter, "Fitness, Health, & Weight Loss"! To start your free subscription.... mailto:Fitness-on@mail-list.com or http://www.Landry.com Copyright 2000 by Greg Landry, M.S.

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2001/3/9 01:46:57 PM