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The Optimum Time To Exercise
Exercise
Studies have shown that lung function, body rhythms, body temperature and
hormone levels are at optimum levels for exercise at 6PM. Your optimal time
may vary depending on whether you are a day or night person. More important
than when you exercise is the amount of time you spend exercising. This will
vary depending on your level of physical fitness. The best exercise program
if you are not in shape is 30 minutes a day, three times a week. It works
because your body is not used to the strain of working out and nearly
anything you do will be an improvement. As your fitness level improves,
however, you will reach a weight plateau and the gains will stop. You will have to
work harder to see additional benefits from exercising.
What is the optimum time for exercising?
Studies done at the Baylor University Exercise and Sports Nutrition
Laboratory showed that 30-minute workouts raised the heart rate of women and
men to about 65 percent of their maximum. Thirty minutes was enough time to
improve cardiovascular fitness. The short duration was an encouragement for
people to exercise several times weekly. Depending on individual fitness
levels and the intensity of the exercise, 30-minute workouts burn from 164
to 522 calories. Sedentary and overweight women who followed the workout
program for 14 weeks raised their resting metabolic rate and lost an average
of 14 pounds. In effect, they lost two inches from their hips and three
inches from their waists. At the same time, they showed a 20 to 30-percent
improvement in strength and a 15-percent increase in aerobic capacity.
30 Minute Workout
A 30-minute workout should include 20 minutes of
resistance training and 10
minutes of cardiovascular training three times a week. During the first 20
minutes, you will want to exercise three areas of the body. The Lower Body
includes the quadriceps (front upper leg muscles), hamstrings (back upper
leg muscles), gluteals (hip muscles), hip flexors (muscles that attach to
the pelvis and the femurs), and calf muscles. Exercises can be done with or
without machines. These include squats, lunges, leg extensions and curls,
and hip abductions and adductions. The Upper-Body includes the chest, back,
shoulders and arms. Exercises involve repetitions and weights. They include
bench presses, push-ups, overhead presses, curls, kickbacks and dips. The
Abdomen or Core includes the muscles in the pelvis, lower back, hips and
abdomen. Core exercises do not involve specialized equipment. They include
squats, push-ups and abdominal crunches.
The final third of your exercise program should include cardiovascular
training. This includes exercises designed to improve the flow of oxygen and
blood to the muscles. You want to exercise to increase your heart rate from
60% (low intensity) to 80% (high intensity) of its maximum. To find this
number, subtract your age from 220. A 40 year old person would have a
maximum heart rate of 180. This person would want to get their heart rate up
from 108 (low intensity) to 144 (high intensity) to get the most from their
cardiovascular training. This is what we call the
target heart rate for training. Good examples of
low intensity exercises are
walking, cycling and
jogging. High intensity exercises include running,
sprinting and treadmill. Aerobic exercises can vary in intensity and can
include dancing and water exercises.
Before you begin any exercise program, you should consult with your
physician to make sure you are healthy enough to exercise. Your doctor may
suggest a different exercise program if you need to strengthen a specific
muscle group after surgery. A low impact water exercise program may be
recommended to regain strength in weak muscles or diseased joints.
You should also work with a trainer or instructor to determine the
best
exercise routine for you. He/she will guide you through workout suited to
your level of fitness. Your trainer will also let you know when you are
capable of exercising more intensely to get more out of your exercise
program.
It is important to begin at a low level and gradually raise the intensity.
Set obtainable goals for yourself so that you don’t become discouraged.
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