Cracking the Code: When is the Best Time to Exercise?
In the quest for optimal fitness and health, one question that frequently arises is: When is the best time of day to exercise? This debate has sparked countless discussions among fitness enthusiasts, experts, and researchers alike. While there’s no one-size-fits-all answer, understanding the role of our circadian rhythm can shed light on this topic.
Our circadian rhythm, often referred to as our body’s internal clock, regulates various physiological processes, including sleep-wake cycles, hormone production, and body temperature. It follows a roughly 24-hour cycle and is influenced by external cues such as light and darkness. This intricate system not only dictates when we feel alert or sleepy but also impacts our physical performance and exercise capacity.
Let’s explore the best times of day to exercise based on different segments of the day:
Early Morning Exercisers:
For those who rise with the sun, early morning workouts offer a multitude of benefits. Research suggests that our body temperature tends to be at its lowest in the early hours, making physical activity feel less strenuous. Morning exercise can jumpstart your metabolism, enhance mental clarity, and set a positive tone for the day ahead. If you’re like many early birds, prioritising exercise in the morning can ensure consistency and kickstart your day on the right note.
Mid-Morning Movers:
If the early morning feels too ambitious, mid-morning may be the sweet spot for your workout routine. By this time, your body temperature has risen slightly, providing a natural boost in energy and alertness. Mid-morning exercise can be a great way to break up your day, combat midday fatigue, and recharge your batteries for the tasks ahead. Plus, getting your workout in before lunch ensures that it doesn’t get sidelined by the demands of work or other obligations later in the day.
Late Afternoon/Early Evening Enthusiasts:
As the day progresses, so does our physical performance. Late afternoon to early evening is when our body temperature peaks, resulting in optimal strength, endurance, and flexibility. For those who prefer to exercise after work or school, this time frame offers the ideal opportunity to release stress, unwind, and rejuvenate both body and mind. Just be cautious not to schedule vigorous exercise too close to bedtime, as it can interfere with sleep quality.
Later in the Evening Advocates:
While exercising late in the evening may not be everyone’s cup of tea, some individuals find solace and satisfaction in nighttime workouts. For night owls, this time can provide a much-needed outlet for physical activity and stress relief after a long day. However, it’s important to avoid intense or vigorous exercise (like HIIT) too close to bedtime, as it can elevate heart rate, body temperature, and adrenaline levels, potentially disrupting sleep patterns. Instead, opt for gentle, relaxing activities such as stretching, resistance training/toning or light cardio to wind down before turning in for the night. (Scroll down to discover the optimal time to exercise for weight loss.)
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Best Time to Exercise When Weight Loss is the Aim
When weight loss is your primary objective, the timing of your workouts can play a crucial role in achieving your goals. While any time of day can contribute to calorie burning and fat loss, some research suggests that exercising in the morning on an empty stomach may enhance fat oxidation, potentially leading to greater weight loss over time.
This phenomenon, known as fasted cardio, takes advantage of lower glycogen levels in the body after an overnight fast, prompting the body to rely more on fat stores for energy during exercise. However, it’s essential to note that the most effective strategy for weight loss is consistency and adherence to a balanced diet and exercise regimen that suits your individual preferences and lifestyle.
So, whether you prefer morning, midday, or evening workouts, the key is to find a routine that you can stick to consistently and enjoyably while supporting your weight loss journey.
Final Verdict
In conclusion, the best time to exercise is ultimately a matter of personal preference, schedule constraints, and lifestyle factors.
Whether you’re an early riser, a mid-morning mover, a late afternoon enthusiast, or a nighttime advocate, the key is to find a time that aligns with your body’s natural rhythms and allows for consistency in your workout routine. By harnessing the power of your circadian rhythm, you can maximise the benefits of exercise and pave the way for improved health, fitness, and overall well-being.
So, lace up those sneakers, find your perfect workout window, and let your body thrive with regular physical activity, whenever that may be.
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Oefening gaan oor baie meer as om net “daai lyf” te kry. Jy kies om lank, gelukkig en gesond te leef. Maar hoe begin jy?
OEFENING MOENIE ‘N BERG VOOR JOU WEES NIE
Die heel moeilikste is om net eers te begin! Om jouself sover te kry om jou oefenskoene aan te trek en die eerste tree te gee lê dalk soos ‘n berg voor jou.
Die groot fout wat baie mense maak is om te dink hulle móét vir ten minste 30 minute oefen, anders help dit nie. Om te begin, stel ek voor jy doen vir eers net een oefening per dag vir die eerste week. Die week daarna twee oefeninge en vermeerder dit dan weekliks. Jy hoef nie eers spesiale klere aan te trek om net een oefening te doen nie. Doen die oefening net soos jy is, solank jy dit net doen. Jy sal voel jy begin beheer neem oor jou lewe en dat jy iets vermag.
Hier is ‘n voorbeeld:
Week 1
Dag 1: doen 3 stelle van 10 squats. Al doen jy dit nie alles op een slag nie. Jy kan die 3 stelle versprei deur die dag. Dink net daaraan, een stel van 10 squats sal jou ongeveer 20 sekondes neem. Drie stelle sal ‘n minuut wees.
Dag 7: Rus en laai die LK FITNESS toep af om beplanning te doen vir die volgende week.
Week 2
Doen elke dag net twee oefeninge van die Beginners vlak op die LK FITNESS toep.
Daarna: vermeerder weekliks totdat jy die hele Beginners vlak op die toep kan doen.
SKEDULEER TYD OM TE OEFEN
Noudat jy in die gewoonte gekom het moet jy jou oefenroetine beplan. Net soos jy die res van jou lewe skeduleer, moet jy ook jou oefenroetine skeduleer. Dit help byvoorbeeld om ’n vriendin te hê wat saam met jou oefen. Dis nie lekker om iemand anders in die steek te laat nie; daarom sal dit jou dwing om op te daag vir julle oefen-afspraak. Kies iemand wat op dieselfde fiksheid- en gesondheidsvlak is om saam met jou te oefen.
Ander mense verkies om op hulle eie te oefen. As jy dit so wil doen, maak nog steeds ’n tyd daarvoor in jou dagboek. Besluit op watter dae en tye jy wil oefen, en hou dan daarby. Dis beslis ook beter om elke dag min of meer op dieselfde tyd te oefen, want dan sal dit gouer deel word van jou daaglikse roetine. En as dit eers deel is van jou roetine, word dit al hoe makliker.
SORG ALTYD VIR DIE NODIGE BALANS
Soms gaan jy nie by ’n geskeduleerde oefening uitkom nie. Indien dit gebeur, moet jy elders daarvoor vergoed. As jy byvoorbeeld nie by jou oefensessie uitkom nie, moenie pizza vir aandete eet nie. Sorg altyd dat jy die negatiewe uitkanselleer met iets positiefs.
Die slag as jy te veel eet, moet jy harder oefen. Wanneer jy ’n oefensessie misloop, moet jy baie versigtig wees met wat jy eet. Moet egter nooit probeer oorkompenseer nie. Handhaaf ’n balans, want balans is mos die geheim van die lewe.
BYT VAS, WANT AANHOUER WEN
Navorsing bewys dat baie mense ná ’n maand sommer handdoek ingooi en dan in ’n bose kringloop beland. Jy glo jy gaan dit nooit regkry nie. Wanneer jy dit dan die volgende keer probeer, gaan jy nog makliker tou opgooi.
Die geheim is om geduldig te wees en vas te byt. Dit neem ’n ruk om in die oefen patroon te kom en dit ’n roetine te maak. Al wil jy dus tou opgooi, byt vas, want die beloning gaan uiteindelik groot wees.
KRY DIE LK FITNESS APP GOEDKOPER!
Het jy geweet as jy die LK Fitness App jaar-subskripsie deur ons webtuiste koop is dit goedkoper?
The lovely red colour comes from the beetroot in the recipe. Beetroot is abundant with immune-boosting antioxidants and vitamin C, and as a result, has tons of health benefits.
This dark-coloured red vegetable is no longer just used in salads or served pickled, which is what inspired us to share with you the new way to enjoy beetroot. Try this tasty recipe as part of your LK Fitness app meal plan: For Keto/Banting follower.
These delightfully low carb and gluten-free mug cakes get their gorgeous red colour from beets.
Serving size
Serves 4
Ingredients:
1½ steamed beets
2 tablespoons water
1 cup almond flour
⅓ cup Swerve Sweetener (by USN) or other Xylitol or erythritol baking sweetener
2 tablespoons coconut flour
1 tablespoon cocoa powder
2 teaspoons baking powder
pinch of salt
2 eggs
1 tablespoon lemon juice
½ teaspoon vanilla extract
Cream Cheese Frosting
90ml cream cheese softened
3 tablespoons whipping cream at room temperature
¼ cup powdered Swerve Sweetener (by USN) or other Xylitol or erythritol baking sweetener
½ teaspoon vanilla extract
Directions:
For the cakes, puree beets and water together in a food processor or blender until smooth.
In a medium bowl, whisk together almond flour, sweetener, coconut flour, cocoa powder, baking powder and salt.
Stir in beet puree, eggs, lemon juice and vanilla extract.
Divide between 4 mugs and cook on high in the microwave for 1 to 1½ minutes, depending on how gooey you want it.
For the frosting, combine cream cheese, whipping cream, sweetener and vanilla and beat until smooth. Pipe or spoon onto warm mug cakes.
Tip
The deep red of beets is a great way to add natural colours to your baked goods.
Bake this as a once in a blue moon kind of treat, rather than too frequently, aligned with your own health and wellness goals.
Please note: If you can’t see the images in the page, please click here, to read the article in your browser: Does The Blood Type Diet Work?
– by Anel Kirsten (Dietician for LK Fitness App)
The Blood Type Diet has been popular for almost two decades now. Proponents of this diet suggest that your blood type determines which foods are best for your health. Many people used to swear by this diet, but what are the details of the blood type diet, and is it based on any solid evidence? While Paul D’Adamo, a naturopathic physician, claimed the diet recommendations are based on rigorous clinical evidence, independent reviews conclude that evidence is effectively non-existent.
Still curious about what the diet entails? Let’s have a look and here is what you need to know.
What is The Blood Type Diet?
The blood type diet, also known as the blood group diet, was developed by D’Adamo, and first published in his 1996 book, “Eat Right For Your Type.” His book, was incredibly successful. It was a New York Times bestseller, sold millions of copies. In this book, he claims that the optimal diet for any one individual depends on the person’s ABO blood type. He claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on.
This is how each blood type is supposed to eat:
Type A: Called the agrarian, or cultivator. People who are type A should eat a diet rich in plants, and completely free of “toxic” red meat. This closely resembles a vegetarian diet.
Type B: Called the nomad. These people can eat plants and most meats (except chicken and pork), and can also eat some dairy. However, they should avoid wheat, corn, lentils, tomatoes and a few other foods.
Type AB: Called the enigma. Described as a mix between types A and B. Foods to eat include seafood, tofu, dairy, beans and grains. They should avoid kidney beans, corn, beef and chicken.
Type O: Called the hunter. This is a high-protein diet based largely on meat, fish, poultry, certain fruits and vegetables, but limited in grains, legumes and dairy. It closely resembles the paleo diet.
To read about how to transform your body in 8 weeks, click here.
Is There Any Scientific Evidence Behind The Blood Type Diet?
Research on ABO blood types has advanced rapidly in the past few years. There is now strong evidence that people with certain blood types can have a higher or lower risk of some diseases. However, there are no studies showing this to have anything to do with diet. Not a single well designed study has been conducted to either confirm or refute the benefits of the blood type diet.
Scroll down to find out more
To download the LK Fitness App and get your meal plans, click here.
Should You Choose a Diet Based On Your Blood Type?
Dieticians and nutrition researchers agree there’s virtually no evidence to support the notion that your blood type should determine what you eat. There is little research supporting the idea that eating for a specific blood type affects health. According to experts there is no consistency or logical reasoning behind this diet because it makes broad generalisations about billions of people and how they should eat. Nutritional guidelines in the blood type diet can be restrictive and are not necessarily cost-effective, since it may require specialty and organic products. Furthermore, the blood type diet does not take into account individual health issues and simply offers suggestions based on blood type. The diet can lead to nutrient deficiencies and even encourage harmful eating behaviours.
I am of the opinion that any of these dietary patterns would be an improvement for most people, no matter what their blood type is. All 4 diets (or “ways of eating”) are mostly based on real, healthy foods, and a huge step up from the standard Western diet of processed junk food. So, even if you go on one of these diets and your health improves, it doesn’t necessarily mean that it had anything to do with your blood type. Maybe the reason for the health benefits is simply that you’re eating healthier food than before.
I do not doubt that many people have experienced positive results by following the diet. However, this does NOT mean that this was in any way related to their blood type. Different diets work for different people.
Regardless of your blood type, people should aim to eat more high-fiber, nutrient-rich, plant-based foods. Instead of following the blood type diet, it is better to consume a wide variety of nutrient-dense foods and make healthy choices that are sustainable and realistic.
“Small changes, discipline, and consistency lead to great transformations!”
– LINDA KRIEL
Is it possible to transform your body in 8 weeks?
The answer is YES. You can get great results in 8 weeks. This does not necessarily mean that you will have reached your goal weight or dream body in 8 weeks, but you will be able to see a big difference within 8 weeks of dedication. Body transformation not only means losing weight, but it also means improving your body shape and gaining muscle definition. A person who is already on her goal weight can also transform her body, by getting a six-pack, getting nicely shaped arms or legs, or lifting a saggy booty.
How do you do it?
I’m sure you know that EXERCISE and HEALTHY EATING is the answer, but why do people find it so difficult to succeed? There’s a lot more to it.
A balanced exercise program and a healthy eating plan are the most important cornerstones of a successful body transformation. (Scroll down for more detail)
A goal without a plan is just a wish. Planning is essential for a weight-loss or body transformation journey, and can make life considerably easier. Simple things like meal preparations and buying the right groceries go a long way to support you in your journey.
Many people who exercise fail to get results, because they don’t know how to structure their workouts, or they’re not varying their workouts, or they’re simply doing the exercises wrong.
With theLK Fitness App you never have to wonder what to eat or how to exercise
PERSEVERANCE
There are people who start an exercise program and diet every Monday, just to throw in the towel by Wednesday. Some people struggle to stick to a long term plan.
Perseverance is key! Stick to your plan. If you had a cheat day, immediately return to your plan the next day. Not two or three days later. It will take you about three weeks to get into the habit of healthy eating and exercising. Once you’re in the habit, it becomes part of your lifestyle and that is what it should be forever, a lifestyle. Not just a temporary 8 week transformation and then returning to your old habits, because then your body will also return to what it was before you started.
WHAT SHOULD YOUR EXERCISE PLAN LOOKS LIKE?
Strength training is essential. Two to three times weekly. Why? When you’re eating less calories, strength training (using weights and bodyweight) helps you retain your muscle mass while losing fat. Muscle is metabolically active tissue, that requires energy. Therefor muscle helps you burn more calories, even if you are at rest. Strength training will also tone and shape your body. You can use weights or resistance bands, but you can also use your own bodyweight, example push-ups, tricep dips, crunches, planks, squats, lunges etc.
Cardio for fat burning, at least three times weekly. That includes long slow cardio (± 30 – 50 min) and HIIT (high intensity interval training) (± 15 – 25 min). Examples: brisk walking (beginners or unfit people), jogging, cycling (fast enough to elevate your heart rate), cardio circuit training and kickboxing. Try and do at least one HIIT workout weekly.
Stretching keeps the muscles flexible, strong and healthy and we need flexibility to maintain a range of motion in the joints. Remember to incorporate some resting and stretching into your weekly schedule. Try this Stretching routine.
On the LK Fitness App you get all the strength training and cardio programs you need to succeed, and once a week a stretching session.
We are all different. Some people love bread, rice, and potatoes, while others get very bloated eating these. Some people may find it easy to follow a Keto/Banting diet, while others can’t imagine eating fat. The good news is that LK Fitness understands the diversity of people, and therefore we have three meal plans on the LK Fitness App – Keto/Banting, Low GI low fat, and the Mediterranean eating plan. (Read: Wondering which meal plan to choose)
YOU CAN DO IT!
It can take anything from four to eight weeks to see noticeable changes in appearance – sometimes more, sometimes less. Even then, you’ll probably notice fluctuations. Just keep making healthy choices and taking regular photos and you will see a difference in 8 weeks. You’ve got this, and remember, LK Fitness is here to help you!!!
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