Benefits of exercising in the morning: Exercising in the morning has many benefits, including the following: Increased fat burning: In a study published in the British Journal of Nutrition in 2013, in which 12 healthy men participated, it was found that exercising on an empty stomach may It increases the body's ability to burn calories and fat, but this effect has not been shown to be stable in the long term. [2] Improving sleep quality: A study published in the journal Vascular health and risk management in 2014, in which 20 people at risk of high blood pressure participated, indicated: Exercising in the early morning is one of the most beneficial times for improving sleep and its quality, and morning exercise also contributed to improving blood pressure levels among the participants.[3] The ability to control appetite: in a study published in the journal Medicine and Science in Sports and Exercise in 2012. To find out the extent of women’s appetite for food after exercising in the morning, 18 women of normal weight and 17 women suffering from obesity participated in it. The results showed that exercising has contributed to reducing the appetite for food. The benefits of exercise in the evening. We mention some of them below. Benefits of exercising in the evening: Improving athletic performance: A review published in the Scandinavian journal of medicine & science in sports in 2010 indicated that the body’s performance of exercise is better in the evening, as it shows an improvement in muscle functions, strength, and endurance. However, this effect does not appear on hot days. Reducing the risk of injury: The body’s ability to show rapid reactions is better in the evening, which is important, especially for those who practice high-intensity interval training (in English: high-intensity). intensity interval training), or fast walking on a treadmill (in English: Treadmill), and late at night is when the heart rate and blood pressure are at their lowest levels, which reduces the risk of exposure to injuries when exercising. Heart rate The target of exercises to burn fat. Heart rate levels during exercise vary depending on the intensity of the exercise, and these levels depend on the maximum heart rate (in English: Maximum heart rate). It is the number that expresses the highest number of heart beats per minute, and based on these levels, the body determines the energy system it uses during exercise, which affects the calories that are burned. Heart rate levels for burning fat are linked to less intense exercises. Because the body then depends on more stored fat, in contrast to high-intensity exercises in which carbohydrates are the primary energy source, and the heart rate expresses the burning of fat; About the rate at which a person’s heart beats per minute to obtain the maximum rate of fat burning. When this rate is reached, the body burns more stored fat than sugar and other carbohydrates, so people focus on reaching this heart rate during exercise. To burn the maximum amount of fat. Types of exercise to burn fat: Exercise is one of the most common ways to lose weight, in addition to following a diet, as it helps burn calories. This plays an important role in losing weight, and the following are the types of exercise to burn fat: Walking: In a study published in the Journal of exercise nutrition & biochemistry in 2014, which lasted for 12 weeks, and in which 20 obese women participated, it was found Moderate-intensity walking, for a period of 50-70 minutes, three times a week, contributed to significantly reducing subcutaneous abdominal fat and visceral abdominal fat. Jogging or jogging: A review published in the journal indicated International journal of obesity 2007; However, jogging may help burn harmful visceral fat, which is known as belly fat, as this fat accumulates around internal organs, and its presence is linked to an increased risk of many chronic diseases. Such as heart disease and diabetes. Yoga: In a study published in the journal Deutsches Ärzteblatt International in 2016, which lasted 12 weeks, and in which 60 women suffering from obesity in the abdominal area participated, it was noted that practicing yoga twice a week, for 90 minutes, contributed to In reducing the waist circumference by 3.8 centimetres Swimming: Swimming is an easy exercise to lose weight, as it can improve body flexibility and reduce risk factors associated with many diseases.[8] To learn more about exercise for weight loss, read The following article is the best exercise for weight loss. General tips for burning fat. Below we mention some tips that may contribute to enhancing fat burning: Eating breakfast: Skipping breakfast does not help in losing weight, on the contrary, it may lead to feeling hungry throughout the day, and increasing the opportunity to eat snacks. More, skipping breakfast also causes a lack of essential nutrients that can be obtained from this meal. Drink sufficient amounts of water: People sometimes confuse the feelings of hunger and thirst, as this causes the consumption of an excess of calories, while one cup of water is all a person needs. Eating a lot of fiber: Fiber expands in the stomach, and it takes time to digest it, which means feeling full for a longer time, so it is recommended to focus on eating whole grains rich in fiber, vegetables, and whole fruits. Sleep: Lack of sleep is linked to an increased risk of obesity, I found a review published in Sleep magazine in 2008; Lack of sleep increases the body mass index in both children and adults.
