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