Does the right exercise time vary between men and women?

The sedentary lifestyle prevalent nowadays, coupled with clerical work and other behaviours that require people to sit for extended periods, should prompt more individuals to consider incorporating physical activity into their daily routine. This includes optimising their workout times to maximise benefits. However, does the ideal exercise time vary between men and women?

Optimal Exercise Timing: Exploring Gender Differences

Exercise has long been recognized as crucial for maintaining health, as Hippocrates famously noted: "If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." 

In today's sedentary lifestyles, characterized by prolonged periods of sitting due to clerical work and other behaviors, integrating physical activity into daily routines is increasingly important. This includes optimizing workout times to maximize health benefits. But does the ideal exercise time differ between men and women?

In-depth overview: exploring best workout times for women and men

It might seem surprising, but many studies have found that workout effectiveness depends on the time of day it is performed, and that the ideal exercise time differs between men and women.

Furthermore, a study published in “Frontiers in Physiology” journal in 2022 by its Principal investigator, Dr.Paul J. Arciero, a professor at the Health and Human Physiological Sciences Department of Skidmore College, New York, found that the optimal exercise times differ for men and women. The study revealed that mornings are the best time for women to exercise, while evenings are more beneficial for men.

All participants were healthy, non-smoking individuals who were trained to consume sufficient amounts of proteins and nutrients, also engaged in resistance training, cardio, stretches, and endurance exercises. Additionally, they followed a specially designed meal plan, ensuring similar food intake for both the morning and evening exercise groups.

In this study, researchers wanted to measure several outcomes, including muscular strength, endurance, systolic and diastolic blood pressure, and overall mood.

The study results demonstrate that female participants who exercised in the morning significantly reduced their total body fat, including abdominal fat, lowered their blood pressure, and increased their lower body strength compared to men who exercised in the morning.

However, women who exercised in the evening witnessed a significant improvement in their upper body strength and overall mood. In contrast, men who exercised in the evening observed enhancements in their heart and metabolic health, along with a significant decrease in fatigue and physical tiredness.

Thus, the study concluded that morning workouts are optimal for women, while evening workouts are more beneficial for men.

Why does the best exercising time differ between Men and Women?

Researchers are still uncertain about the reasons behind the difference between men’s and women’s ideal exercise times. Jake Dixon, an accredited personal trainer and contributing editor of the BarBend training website, remarks, “Its unclear why men and women responded so differently to the timing of exercise.”

Conversely, some suggest that differences in hormonal systems and sleep patterns between sexes may contribute to the varying responses observed in the exercise timing between men and women.

Megan Johnson McCullough, a National Academy of Sports Medicine Trainer, highlights that women tend to spend more time in the deep sleep phase, characterised by a state of deep rest, making it challenging to awaken. This suggests that women may be more alert and awake in the morning compared to men, who often wake up feeling groggy and less energetic. Consequently, men may require additional time to become fully active and alert.

McCullough explains: “This notion can relate to women burning more fat when exercising in the morning, partially due to their ability to perform better when the body is more alert during the morning hours. Men might be more alert, and the body is more prepared to exercise in the evening.” 

Exercising benefits

Exercise is essential for maintaining physical and psychological health. It plays a crucial role in weight management and calorie burning, making it a key factor in weight reduction for those looking to achieve or maintain a healthy weight.

Exercise significantly reduces the risk of developing chronic diseases, making it vital for overall health. It also elevates mood and reduces stress and anxiety levels by releasing brain chemicals that promote relaxation and contentment. Additionally, regular exercise enhances energy levels, builds endurance, and optimizes the body’s ability to perform daily activities. Furthermore, it contributes to improved sleep quality and a decreased incidence of sleep disorders, thereby enhancing the overall quality of life.

Recent studies suggest that the effectiveness of exercise varies depending on the time of day and differs between genders. A study published in the "Frontiers in Physiology" journal in 2022 by Dr. Paul J. Arciero, a professor at Skidmore College's Health and Human Physiological Sciences Department, found distinct optimal exercise times for men and women. The study concluded that mornings are optimal for women, while evenings are more suitable for men.

Dr. Arciero's research involved 30 healthy middle-aged women and 26 healthy middle-aged men, who participated in a 12-week exercise program. Women exercised between 6 AM and 8 AM, while men exercised between 6 PM and 8 PM. Participants adhered to a structured regimen that included resistance, cardio, stretches, and endurance training, along with a specially designed meal plan to ensure consistent nutrition intake.

The study measured various outcomes such as muscular strength, endurance, blood pressure, and mood. Results showed that women who exercised in the morning experienced reductions in total body fat, particularly abdominal fat, along with lowered blood pressure and increased lower body strength. Conversely, women who exercised in the evening saw improvements in upper body strength and mood. For men, evening workouts improved heart and metabolic health, reduced fatigue, and enhanced physical performance.

Exercise offers numerous benefits beyond gender-specific timing preferences. It helps manage weight, reduce the risk of chronic diseases, and elevate mood by releasing feel-good brain chemicals. Regular exercise also enhances energy levels, improves endurance, and supports better sleep quality. Ultimately, understanding optimal exercise timing can optimize health outcomes for both men and women, contributing to a healthier and more balanced lifestyle.

References