| In this series of articles we're examining the timing of | | | | increasing muscle temperature, stimulating chemicals |
| fitness. We've already looked at when to eat for | | | | called uncoupling proteins that increase calorie burning, |
| minimum fat storage, and also when to exercise for | | | | and disrupting normal cell functions (cell water, |
| maximum fat loss. | | | | electrolytes and minerals). Elevated post-exercise |
| The previous article was about morning exercise. | | | | metabolism can make an important contribution to |
| Besides the benefits of burning more fat, morning | | | | weight control. |
| exercise has several other beneficial effects: | | | | Different doctors and researchers have come up |
| 1) Shifts our biological clock to kick-start key | | | | with different results as to how long our metabolism |
| physiological systems long before we wake up. This | | | | stays elevated after resistance training. Because we |
| enhances most bodily functions throughout the day. | | | | all have different body types and different genetics, |
| 2) Increases mental acuity. Exercise causes a release | | | | the answer will be slightly different for each of us. |
| of endorphins and insulin-like growth factor I(IGF-I) | | | | However, it's safe to say that the vast majority of |
| that increases both mental alertness and acuity. True, | | | | us will experience a higher metabolic rate for at least |
| this benefit is apparent at any time of day we decide | | | | four hours after a good workout. |
| to exercise, but early-morning workouts will facilitate | | | | TIMING TIP OF THE WEEK: |
| this brain-enhancing effect. That mental sharpness we | | | | That was a big build-up to our timing tip for today. |
| feel after our workout can last for more than eight | | | | So, without further ado..... |
| hours! If we work out later in the day, we could be | | | | For maximum fat loss, consider doing two-a-day |
| 'wasting' this effect on the time we're watching | | | | workouts. Once in the morning and again sometime |
| television or sleeping. | | | | after lunch. Yes, it will take a little more effort. Yes, it |
| 3) Provides an overall good feeling. After completing | | | | will take a little more time. But the rewards will be |
| a challenging bout of physical exercise, we get a 'rush' | | | | tremendous. |
| and a feeling of accomplishment that stays with us | | | | Each time you exercise, you burn calories. |
| for the entire day. | | | | Two-a-days will obviously double that result. Just as |
| 4) Puts us in a 'healthy' mindset that enhances our | | | | important, if we time those two-a-day workouts so |
| body awareness throughout the day. | | | | we're doing one in the morning and another after |
| 5) Ensures workout consistency. Studies show that | | | | lunch, we will increase our metabolic rate all day long. |
| people who work out in the morning are more likely | | | | That will give us more energy and force our body to |
| to consistently stick with their exercise program and | | | | burn more calories throughout the day. |
| diet. | | | | The first workout will prime the pump for the day, |
| PRIME THE PUMP: | | | | giving us all the benefits listed above. About the time |
| The exercise timing tip in this article is not for | | | | our metabolism starts to return to normal, the |
| everyone, and also is not for the faint of heart. | | | | second workout will again raise our metabolic |
| However, if we really want to prime the pump and | | | | rate.....putting us on 'afterburner' and smokin' those |
| accelerate our fat loss efforts, this tip is something | | | | calories for the rest of the day. |
| we should all at least consider. | | | | Can't get back to the gym for a second round of |
| As we all know, raising our metabolic rate is one of | | | | exercise? How about walking on your lunch hour? |
| the keys to fat loss. Raising our metabolic rate burns | | | | How about walking home from work? Or how about |
| calories and gives us energy. | | | | mowing the lawn when you get home? As we've |
| One of the biggest bonuses to getting that regular | | | | said over and over again, some exercise is better |
| workout is that our metabolic rate remains elevated | | | | than no exercise, so be creative when coming up |
| even after we're done exercising. Research shows | | | | with ideas for the second 'workout' of the day. |
| that resistance training boosts metabolism for hours | | | | As we've discovered, timing is everything. Although it |
| after the workout. | | | | may not be for everyone, two-a-day exercise will |
| University of Wisconsin, La Crosse, researchers | | | | blast our metabolism and fat-loss efforts into the |
| showed that intense weight training boosted | | | | stratosphere. To get the most 'burn' from this tip, |
| metabolism after the workout. Scientists estimate | | | | just be sure to space those workouts four or more |
| metabolism by measuring oxygen consumption. | | | | hours apart! |
| Exercise increases post-exercise metabolism by | | | | |