What is the best time to exercise?

Is it important to exercise at night or in the morning (1)? Recent research shows that exercise may have a different effect depending on when it is done. This supports the theory that our circadian clock could affect our health.

Exercise can also tune our internal clocks.

The biological rhythms of the body are crucial for neurobiological and physiological processes. They change throughout the day. Our internal clocks influence metabolism, body temperature and blood sugar, blood pressure as well as appetite, heart rate and hormone levels. They also affect cellular processes.

According to previous studies, the circadian rhythms associated with sports performance are closely linked to core body temperature. This suggests a causal connection. Regular training at a specific time of the day can influence these diurnal variations. Research has shown that morning training can increase the performance of those with poor mornings to an equal or higher level than their usual daily peak in the late afternoon. It also decreases the amplitude and frequency of the diurnal rhythm. Training in the evening can increase the intensity of neuromuscular performances.

Morning Exercise

Morning exercise can have different effects on metabolism to a workout done later in the day. Morning exercise activates gene programs in muscle cells that make them more efficient and better able to metabolize sugar and fat. Morning exercise can help us burn fat and sugar throughout the day. This is especially beneficial for those who are obese or suffer from type 2 diabetic.

The Benefits of Evening Exercise

Exercise done at night, however, can increase whole-body energy expenditure over a longer time period. Results also showed that evening exercise increases energy expenditure over the hours following exercise.

We cannot tell which one is better, exercise in morning or evening. There are still many inconsistencies and discrepancies regarding our internal clocks, exercise, and sleep patterns. We can conclude that they have different effects. There are many health benefits to exercising for 30-60 minutes every day, regardless of the timing. Your body's needs can be guessed by paying attention to the times you feel most energetic and how effective your workouts will be. It's best to pick the most convenient time for your workout, until the timing issue is better understood.

Sources

(1) Chtourou, Hamdi1,2; Souissi, Nizar1,3. The Effects of Training at a Specific Hour of the Day: A Review. Journal of Strength and Conditioning Research: July 2012 – Volume 26 – Issue 7 – p 1984-2005 doi: 10.1519/JSC.0b013e31825770a7

(2) Seo DY. Lee S., Kim N., Ko KS. Rhee BD. Park BJ. Han J. Morning and evening exercise. Integr Med Res. 2013 Dec;2(4):139-144. doi: 10.1016/j.imr.2013.10.003. Epub 2013 Oct 14. PMID: 28664065; PMCID: PMC5481716.

Edited by Maria Pietromonaco

The post When is the best time for exercise? Alternative Medicine Magazine published the article.

Frequently Asked Questions

Who uses holistic medicine

Holistic medicine is a holistic approach to healthcare that treats the whole person, not just specific symptoms. It addresses both the mental as well as physical aspects of well being.

Holistic medicine can include acupuncture, massage therapy and chiropractic treatment. It also includes nutritional counseling, yoga, and many other complementary therapies.

Holistic medicine is for people who have been diagnosed as having cancer, heart disease, diabetes, arthritis and depression.

Why do people with cancer use alternative methods?

Patients with cancer face many difficulties when trying to manage their illness. Many patients feel defeated and hopeless. Some symptoms include nausea, vomiting, headaches, weight loss, and fatigue.

A majority of conventional treatments are ineffective against cancer cells. Patients with cancer should look into alternative treatments, such as complementary medicine. Studies have shown that half of all cancer patients have tried alternative treatments at least once.

Some cancer patients choose complementary medicine over chemotherapy, believing it will be easier for them to manage side effects. They may also prefer it because it is less expensive.

You can also use the following reasons:

Some patients believe that natural remedies can help prevent a recurrence.

Many people believe natural remedies are a way to improve your quality of life.

Others believe natural remedies could reduce your chance of developing cancer.

Concerned about side effects, people who have received chemotherapy may choose to use natural remedies as their first line therapy.

Complementary and Alternative Healthcare – Is it Evidence-based

While the evidence base in complementary and alternative medicine remains incomplete, there are many good reasons to choose them. They may have tried conventional treatments but found them ineffective, or they may want to try an alternative therapy because they believe it offers benefits over conventional care. Alternatively, they might seek complementary and alternative medicines as part of a holistic approach to health. Patients should always check if any complementary and alternative medicines they use are supported by scientific research. Ask your pharmacist or doctor if you have any doubts about whether the treatment is working. It may save you money and time over the long term.

Which treatments are not part of holistic medicine and why?

Holistic medicine is an approach to healing that looks at the whole person rather than just treating the symptoms. It helps people to recover from illness by promoting health and preventing disease.

Holistic medicine is a natural alternative to drugs and surgery.

Holistic medicine refers to lifestyle changes like exercise, diet and meditation.

Holistic medicine can also be called integrative medicine. It integrates all aspects that a patient needs to achieve a comprehensive care plan.

Holistic medicine emphasizes early detection and prevention of disease, and promotes healthy lifestyles.

Holistic doctors believe in the possibility of multiple causes. Holistic doctors instead look at the whole person, including genetic factors and environmental influences, lifestyle choices, personal habits, and lifestyle choices.

Holistic practitioners pay more attention to the mind, the emotions, and the spirit than to the body.

Holistic physicians work closely with their patients to determine what will best meet their individual needs.

Why is alternative medicine important

Alternative medicine is very popular, as they are often less expensive and more beneficial than traditional treatments. There have been cases in which patients have died from side effects, such as allergic reactions, after receiving these treatments. It's also possible that certain alternative therapies may not help at all.

Alternate medicines can be dangerous, especially if you don’t know enough to choose the best ones. Vitamin supplements, for instance, aren't controlled like pharmaceuticals. This makes it easy to take too many vitamins. To make matters worse, there are alternative remedies that contain toxic chemicals.

What are the main advantages of holistic medicine over conventional medicines?

Holistic medicines have been used for thousands of years by many cultures and religions worldwide. They are based on ancient knowledge, experience, and were created.

These medicines are safe, effective, natural, and affordable. Side effects of these medicines are very low compared to pharmaceutical drugs.

They can help you attain better health, and overall wellness.

They can help prevent illness and improve your overall health.

They can even treat diseases like cancer, diabetes and heart disease, arthritis, asthma or depression, as well as high blood pressure.

There are many traditional medicines available, with each having its own benefits.

The World Health Organization has estimated that around 80% rely on traditional methods of treating illness and injury.

A reported half-billion people use traditional herbal remedies to get primary healthcare.

Global market for complementary therapies will reach $22.2 billion in 2020, according to estimates.

To avoid side effects from conventional treatments, people are turning to alternative methods of medical care.

When other treatments fail, many people resort to complementary therapies. They may also attempt them before resorting or taking medication.

There are many good reasons to choose complementary therapies.

To improve your quality of life
To reduce stress levels
For relaxation
To relieve pain
To enhance immunity
Support for those with serious illnesses
To boost energy
To control weight
To maintain good nutrition
To improve sleep patterns
To deal with chronic conditions

Statistics

In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)
According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)

External Links

How To

How to Pursue a Career in Holistic Medicine

The field, known as holistic medicine, is growing at an unparalleled rate. This career path can be pursued in many different ways. If you are serious about this career, it is best to return to school.

Many schools offer programs in holistic medicine. One of these schools is the National College for Complementary Medicines, which offers both undergraduate degrees and postgraduate programs. Many programs are available for medical professionals wishing to enter the field.

There are many online universities that offer holistic health courses. The Institute of Integrative Nutrition is one such program. Students can access a variety of holistic health education tools, and resources from this institution.

You can also enroll in a four-year college. Many colleges now offer holistic health courses. The University of California, for example, offers a Bachelor's degree in holistic health sciences.

A nutrition course is recommended if you intend to pursue a career involving holistic medicine. The NCCM recommends that students study nutrition before embarking on any professional training. A good knowledge of nutrition is crucial for integrative medicine.

Holistic medicine is more holistic than traditional medicine because it focuses on the whole person and not just symptoms. It requires more skill and knowledge. To be able to assess the nutritional aspects of different illnesses, holistic medicine is a must-know subject.

The NCCM states that nutritionists often work in conjunction with doctors to provide advice on diet to their patients. Some will even suggest supplements or diets based on the patient's specific condition.

A holistic practitioner must be familiar with basic nutrition principles. This includes understanding the nutritional content of foods. It is also about identifying nutrient deficiencies as well as other problems that may cause them.

It is important to know that holistic practitioners may not be experts in nutrition. Some focus mainly on herbal treatments, while others concentrate solely on acupuncture. Some people combine these two approaches into a single treatment.

However, most holistic practitioners recommend a diet rich in fruits, vegetables, nuts, seeds, and grains. They encourage eating plenty of seafood and fish. They advise avoiding processed food products and fast food restaurants. They recommend that people eat as much organic produce as possible.

One thing that holistic practitioners agree upon is that a balanced diet will help prevent disease. However, there are some points they disagree with. For example, they don’t believe gluten causes celiac. Instead, they believe that a shortage of nutrients is the cause.

They do agree, however, that certain foods can trigger allergic reactions. They say peanuts and shellfish can cause anaphylaxis. They also caution against excessive caffeine intake.

Although many holistic practitioners may use herbs to treat various ailments, they prefer not to use pharmaceutical drugs. Because they believe that pharmaceutical drugs can only mask the problem, rather than solving it. Because of this, they prefer to use natural remedies whenever possible.

Holistic practitioners often use a variety complementary therapies in addition to offering alternative treatments. These include:

Acupuncture – In Chinese medicine, this involves strategically inserting needles under the skin. This stimulates the body’s healing process.
Herbal therapy – Holistic practitioners often use herbs to treat a variety of disorders. Ginseng is an example of a common herb that is used for this purpose.
Homeopathy – A type of traditional Chinese medicine that is based upon the principle that similar cures work, homeopathy. Let's say you experience the same symptoms as someone suffering from a specific illness. In this case, you will need to search for a remedy which contains the same ingredients as the original substance.
Massage therapy – Many holistic practitioners offer massage therapies to promote relaxation. They also claim that it helps improve blood circulation, increase energy levels and ease muscle tension.

You need to ensure that your needs are met when selecting a practitioner. You should look for a nutritionist if you need someone who specializes in nutritional counseling. You can also learn more about acupuncture by contacting a practitioner who is certified by the American Association of Oriental Medicine.

If you have any questions regarding holistic health care, ask your doctor before making any decisions. To find out what services your insurance covers, you might also want to consult with your doctor.

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By: Dick Benson
Title: What is the best time to exercise?
Sourced From: alternativemedicine.com/fitness/what-is-the-best-time-to-exercise/
Published Date: Wed, 05 Apr 2023 01:42:09 +0000