Q: Should I exercise in the morning or the evening?
A: Depends on your goals! If you are exercising for sports performance and want to be able to achieve the highest possible intensities during your routine, then the optimal time to exercise is when your body temperature is at its highest. For most people, this is about 4p to 5p in the afternoon. On the other hand, your body temperature is at its lowest just before you wake, so rolling out of bed for an interval training session may not be the best idea. In addition, research has shown that your aerobic capacity, strength output, and sprint capabilities are also higher in the afternoon (but only by 4-5%).
Conversely, morning exercise does has benefits. By jump-starting your metabolism and increasing your core temperature early in the day, you increase your post-exercise oxygen deficit and calorie-burning rate throughout the remainder of the day. Therefore, if you are trying to lose weight or burn fat, a morning exercise session can be highly effective. Psychologically, you may be more likely to exercise in the morning, versus after a hard day of work, when your mind and body may be tired or you may have too many other duties to fulfill. It doesn’t matter if you’re able to exercise with higher intensity in the afternoon if you never actually get around to doing it!
Summer air travel can be the bane of your healthy living quest. While at home, the consistency of your exercise and nutrition habits offers a reliable means of maintaining wellness. But once you hit the runway, everything changes. For a better idea of what I mean, perhaps you should read an article from the Pacific Elite Fitness archives, titled “How To Get Fat When You Fly“.
The purpose of the next few blog posts (appropriately named in a series called “The Healthy Traveler”), is to allow you to follow me, Ben Greenfield, on a six day excursion to and through Poland, where I will be attending my brother’s wedding.
In this first post, we’ll inspect 8 Essential Items in the carry-on bag of The Healthy Traveller. The following items are not necessarily the most ideal, the most useful, or the most practical but they *are* exactly what lies in the carry-on bag beneath my feet as I write this article…
1) Two yams. Quick! You’re rushing out the door and realize you have no food plans for the flight. While microwaving may not be the healthiest option for cooking food, a fast nuke can make for a healthy meal later in the day. 2008 Olympic 100 and 200 meter gold medalist Usain Bolt swears by yams, and I happen to always have a couple around. If I don’t have the chance to bake at 400 for an hour, I microwave for 12-15 minutes and throw into a ziplock bag. For sweet (breakfast), you can down these with a pack of honey and a sprinkle of cinnamon from the airport Starbucks. For savory (lunch or dinner), lightly sprinkle with salt, and a small amount of ketchup. A great meal for the airport, packed with dense vitamins, minerals, and nutrients.
In this episode,Ben Greenfield interviews Steve Davison of Impulse Power on how inertia can be used in training for general fitness and sports performance. Also, a listener Q&A about how to choose the best supplements when cash is limited.
You can do this comprehensive abdominal and low back workout with a dumbbell, but it works much better with the medicine ball that features a handle. Just go to PerformBetter’s website, and click on medicine balls, then look for the First Place Core Medicine Ball. A kettlebell would also work well.
Hammer Gel Race Caps – improves mitochondrial activity (slow twitch muscle oxidation capacity), also great for controlling effects of aging – order from http://www.hammernutrition.com , discount code 80244
In the recent podcast episode #9, I interviewed US National Swim Coach Jerry White, who spoke about the use of magnets during exercise. He introduced the theory that exposing the body to magnetic fields during exercise can enhance flexibility, improve muscular stability and enhance lactic acid clearance.
It turns out that 41 year old Olympic swim phenom Dara Torres actually utilizes magnets for sports performance! Check out the picture below, where she is wearing a magnetic bracelet. In the youtube video above, you can also see her working out with a magnetic bracelet.
I’ve actually found a source for the bracelets. Click here to check it out.
Also, there is an actual series of wraps that you can wear on your body after exercising, which I’ve started to utilize for recovery.Click here to check them out.
You’re in luck! In exactly 2 weeks, on August 24, at noon, Ben Greenfield will be selecting the top 3 blog comments of the entire 2 weeks and sending the authors a copy of Shape21: The Complete 21 Day Lean Body Manual. Your comments can be questions for Ben, analysis of recipes or articles, or even how you felt after performing the workouts in the Video section on BenGreenfieldFitness.
So what is Shape21? This book includes exact day-by-day instructions with meal plans, recipes, grocery shopping lists, cardio routines, resistance training workouts, and exercise photos. Each day for 3 weeks, you find out how to shed maximum fat and achieve ideal muscular tone. No guesswork involved. Click here for more info on the Shape21 program by Ben Greenfield.
And remember to post a comment on the blog. It’s the only way to win a free copy!
P.S. Ben Greenfield is now posting mini-tips on nutrition and fitness at http://www.twitter.com/bengreenfield. Don’t know much about Twitter? That’s OK. Just go to the page to learn more. It’s the easiest way for you to follow expert advice for free!
In this podcast episode, Ben Greenfield introduces the concept of a MUFA, and why it may be the key to turning on the body’s fat burning process. Also, a review of the new content at BenGreenfieldFitness.com (including the forum, the FAQ, and the discount page), and most significantly, an interview with Jerry White – a specialist in cutting-edge recovery techniques that go far beyond icing, stretching and massage!
Later this week, look for more content on the recovery techniques discussed in the interview with Jerry White.
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Ben Greenfield is a featured contributor on the TrainingPeaks blog at http://www.blog.trainingpeaks.com. Here is a recent post:
