We’re nearing the end of the first quarter of the year. Have you stuck to your New Year’s resolutions or has it all gone to….. crap? That’s fine. You can get on track again, you don’t have to give up on your resolutions just because you failed once or twice.
Let’s have a chat about the latest research on workout routines. Hopefully it will give you some motivation and find a way that’s easier for you to keep up with.
3 Things That Should Be Part of Your Workout Efforts
Let’s make use of an example. You recently set up a food stand on a busy road in the CBD. You’re selling footlong sandwiches and hoping to someday open your own store.
Problem is, you’re really not selling anything. You start to blame all the Subway shops for being everywhere! Problem is, it’s not their fault. The result is you’re never going to reach your goals if you keep selling the same thing everyone else is selling. You have to look inward and stop blaming others and start taking responsibility.
The Same is True for Your Fitness Goals
You start, can’t keep it up and you wonder why. According to the latest research there are 3 things at play:
- You’re not getting enough sleep. I’ve already written on the importance of sleep. During sleep the body makes crucial changes and adjustments. It helps strengthen our muscles, increases metabolism, lowers blood pressure and neutralizes inflammation. Sleeping 8 hours a night will also decrease hunger causing us to eat less.
- You’re restricting calories for weight loss. You should actually be eating for change and not weight loss. A diet shouldn’t be something you loathe doing. You should still be able to enjoy food and not count calories.
A recent study found that people who did not count their calories but limited sugar and processed food was able to stick to their diets and workout routines. You should be paying attention to the quality of food you’re consuming rather than the quantity. Opt for high quality protein and lots of fruit and vegetables.
3. Your mode of exercise is not working for you. What I mean by this is that you’re probably not exercising enough. If a workout program requires at least 4 days of exercise from you then working out only for 2 days won’t change much. You won’t see results and you’ll end up quitting.
According to associate Professor J. David Prologo your initial goal should be to get to a point where you can increase your exercise capacity. You have to first reach a critical point where you’re working out just enough to keep the weight off.
Progolo goes on to explain that once this critical point is reached your food preferences will change. Your metabolic rate will increase and your chance of following a training program, and stick to it, will hold.
When is the Best Time to Workout?
Well, there’s a lot of controversy around what time is the best time to workout? Some say it’s in the morning while others argue that the afternoons are more beneficial. However, a new study claims that the best time to workout is mid-afternoon especially if you want to live longer.
Let’s dive into them and see what benefits each of the time-slots has to offer:
Mornings
A study was done in 2022 in which they found that mornings would benefit women the most. They found the following:
- A reduction in belly fat
- Blood pressure levels were kept down
- It’s simpler to maintain
- It may be more beneficial for weight loss
Afternoons
Exercising in the afternoon would fall into a time-slot of 5 p.m. to midnight.
- Elderly men who already experienced heart disease had a reduced risk of heart disease death
- Enhanced muscular strength leads to a better mood
- Exercising at night lowers “bad” cholesterol and regulates blood sugar levels
Mid-Afternoon
These workout sessions usually occur between 11 a.m. and 5 p.m. The following conclusions were made based on a study done with 92 thousand participants:
- Reduced risk at early death compared to those that worked out at either the mornings or evenings
- 3% (Approximately 3 000) of participants passed away over several years
- While 1,800 succumbed to cancer, about 1,000 passed on due to heart disease
What’s the Workout-Verdict
The same studies found that no matter what your preference of workout time is, any activity is better than no activity. All studies indicate the same thing regardless of what time of day you choose to workout at.
The difference is in the numbers. You will lose weight regardless of the time. There will be a reduction in cholesterol levels and heart disease.
What matters is not at what time you workout, it’s that you actually follow through. The time of day depends on your goals. But it also depends on what works for your schedule.
Finally, to workout consistently you should get enough rest, eat mindfully and don’t overdo it. No marathon runner was made in a day.
Why not try out some of these products to start out with:
- ASICS Women’s DYNABLAST 2 Running Shoes with a rating of 4.6 on Amazon. It’s currently on sale and comes in a variety of colors. It’s an amazing fit, soft on the feet and won’t kill your knees or back! They’re great for running and walking.
- Men can opt for adidas Men’s CF Lite Racer Byd which also received a 4.6 on Amazon. According to reviews they won’t hurt your knees and feet, super comfy and great for shorter distances. This makes is great for those starting out with running.
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