| In this series of articles we're examining | | | | appears to be maintained even during later |
| the TIMING of fitness. As we found last time, | | | | meals. In essence, we could say that morning |
| WHEN we eat is almost as important as WHAT we | | | | exercise boosts our fat-burning potential for |
| eat. In this article we're going to take a | | | | the entire day......and that makes for a |
| look at WHEN we exercise, and how to get the | | | | great day!!+ KICK START THE HEART |
| maximum benefit from our workouts based on | | | | |
| TIMING.We've all heard the popular addage | | | | When we wake up in the morning, we're |
| 'Timing is everything'. As passe as cliches | | | | typically at our 'slowest and lowest'. That |
| may be, we can't argue with the accuracy of | | | | means several of our body's processes are |
| this phrase. It holds true in almost every | | | | still waking up, because our body follows a |
| aspect of our lives - business, | | | | biological clock that cycles all bodily |
| relationships, family and even exercise.WHEN | | | | functions over a 24-hour period. Each |
| we do our training may be just as important | | | | function, such as adrenaline release, has a |
| as how intensely and how long we do it. Many | | | | peak and a valley at some point during the |
| bodybuilders and fitness experts swear that | | | | day. When our alarm clock buzzes, our body |
| the absolute BEST time to workout for fat | | | | temperature is at its lowest - as is the |
| loss is first thing in the morning before | | | | release of adrenaline, which is related to |
| breakfast because it enhances the fat-burning | | | | our slower metabolism and heart rate at this |
| process. Morning exercise not only appears to | | | | time.Exercise first thing in the morning will |
| benefit fat utilization by the body, but it | | | | get that adrenaline flowing and kick-starts |
| also may be advantageous for several other | | | | our metabolism for the rest of the day. |
| reasons.+ TALKIN' ABOUT FAT | | | | Research shows that if we get into a |
| | | | CONSISTENT morning exercise routine, we'll |
| Those who preach the superiority of morning | | | | actually shift the phases of our biological |
| exercise for fat-burning deserve a pat on the | | | | clock! Before we wake up, our temperature, |
| back by the scientific community. That's | | | | adrenaline release and metabolism will start |
| right: The theory that cardiovascular | | | | to take off to prepare our body to awaken and |
| exercise on an empty stomach first thing in | | | | get ready for the workout to come.+ THE |
| the morning has the greatest potential for | | | | BOTTOM LINE |
| fat loss is firmly supported by | | | | |
| science.However, this effect is not | | | | To burn the most fat, then, the best time to |
| necessarily due (as many believe) to the low | | | | exercise is first thing in the morning. |
| concentrations of glucose in the blood and | | | | Before breakfast is best. (Although there are |
| glycogen in the muscles when we wake up in | | | | some concerns about exercise without eating, |
| the morning. In actuality, glucose and | | | | but that's a topic for another article.)One |
| glycogen have little to do with this morning | | | | caveat: THE ABSOLUTE BEST TIME FOR YOU |
| fat-burning effect. Henriette Pilegaard, PhD, | | | | PERSONALLY TO EXERCISE IS ANYTIME YOU CAN. |
| a research scientist at the prestigious | | | | Yes, we've been talking about morning |
| Copenhagen Muscle Research Center in Denmark, | | | | exercise and there's lots more research we |
| states: "Blood glucose and muscle glycogen | | | | could discuss about two-a-days and evening |
| levels stay fairly constant overnight. This | | | | exercise and.....etc. BUT THE SINGLE MOST |
| fact is reported in several texts including | | | | IMPORTANT FACTOR FOR FAT LOSS IS THAT WE |
| the well-known Biological Rhythms in Clinical | | | | SIMPLY EXERCISE, PERIOD!!Yes, timing is |
| and Laboratory Medicine."While glucose and | | | | important. But what if a job or family |
| glycogen are tightly maintained, metabolism, | | | | prevents us from making it before noon? Is |
| on the other hand, takes a drastic swing | | | | that bad? NOT AT ALL! As we all know, ANY |
| during the night. Jaci VanHeest, PhD, | | | | EXERCISE IS BETTER THAN NO EXERCISE, NO |
| professor of exercise science at the | | | | MATTER WHAT THE TIME OF DAY!! Many people |
| University of Connecticut (Storrs), explains: | | | | exercise after 6:00 pm each day.....and |
| "During your nightly slumber, your muscles | | | | that's great too! EVERY TIME we can get some |
| switch almost exclusively to fat use in order | | | | exercise in, we will reap the benefits. The |
| to spare glucose for the brain. At this time, | | | | point of this article is to help us realize |
| insulin levels are very low and the hormone | | | | that morning exercise will help most of us |
| glucagon is very high." This increases the | | | | more than evening exercise.So keep |
| amount of fat that leaves our fat cells and | | | | exercising, and we'll see each other at the |
| travels to our muscles, where the fat is | | | | gym!(Adapted from "Time To Burn"; Muscle & |
| ultimately oxidized (burned).As several | | | | Fitness; Nov, 2002)* Copyright 2005 Pick Up |
| research studies show, we can take advantage | | | | The Pace. Permission is not required for the |
| of this fat-burning cycle by exercising first | | | | distribution of Pick Up The Pace articles as |
| thing in the morning before eating. | | | | long as they are used in their entirety, are |
| Increasing the energy needs of our muscles | | | | properly credited to Pick Up The Pace, and |
| via aerobic exercise will enhance both the | | | | are accompanied by our website link: The |
| 'leaking' of fat from fat cells and the | | | | information in this article and on this site |
| 'sponging up' of fat by exercising muscles. | | | | is for general reference purposes only and |
| Over time, this could lead to noticable | | | | not intended to address specific medical |
| bodyfat loss.+ BURN, BABY, BURN | | | | conditions. This information is not a |
| | | | substitute for professional medical advice or |
| Several studies have also discovered that | | | | a medical exam. Prior to participating in any |
| this increase in fat usage by muscle | | | | exercise program or activity, you should seek |
| continues throughout the day, even while | | | | the advice of your physician or other |
| we're just sitting around! When we eat | | | | qualified health professional. No information |
| breakfast after exercise, less fat from the | | | | in this article or on should be used to |
| meal ends up in fat cells and more is burned | | | | diagnose, treat, cure or prevent any medical |
| by muscle. This is a great way to nullify the | | | | condition.Tracie Johanson is the founder of |
| fat content of a meal and keep it away from | | | | Pick Up The Pace, a 30-minute exercise studio |
| our love handles, but it won't work if we eat | | | | for women, focusing on fitness, health and |
| a plate of bacon and eggs every day!!The | | | | nutrition for maximum weight loss. Please |
| effect of greater post-meal fat-burning | | | | visit for more information. |