Many people believe that the longer the duration of exercise, the better the results. As a result, they engage in exercise sessions that last several hours without paying attention to the timing. However, blindly exercising for a long time does not necessarily achieve the desired effects. So, when is the best time to do aerobic exercise?
The Best Time for Aerobic Exercise
The best time for aerobic exercise is between 8 AM and 12 PM, and 2 PM and 5 PM. During these times, the body's organs are in their optimal state, and the excitability of the nervous system reaches its peak. Heart rate and blood pressure steadily rise, making it the ideal time to engage in aerobic exercise for maximum effectiveness.
How Often Should You Do Aerobic Exercise?
More is not necessarily better when it comes to aerobic exercise. It should be based on individual circumstances and planned accordingly. Generally, three to four sessions per week, lasting 20 to 40 minutes each, is sufficient. This allows different parts of the body to achieve maximum oxygen intake.
Note: Individuals who are just starting aerobic exercise should not overexert themselves. Three sessions per week, lasting 15 to 30 minutes each, is recommended. As stamina improves, exercise intensity can be increased. Older individuals and those with poor health should also reduce exercise intensity, with two to three sessions per week being sufficient.
How Long Should Each Aerobic Exercise Session Last?
For low to moderate intensity aerobic exercise, as the duration of exercise increases, the proportion of fat burned also increases. In other words, the longer the exercise session, the more fat is burned. A 30-minute aerobic exercise session allows for the highest concentration of free fatty acids in the blood and the highest proportion of fat burned.
If the goal of exercise is weight loss and fat reduction, longer sessions of moderate intensity aerobic exercise, around 40 to 60 minutes, are recommended. If the goal is muscle gain, shorter sessions of high-intensity aerobic exercise, around 30 minutes, can be done.
Is Morning Aerobic Exercise Good?
Morning is not the most suitable time for exercise because platelet aggregation and adrenaline concentration are higher in the morning, making exercise more likely to trigger heart attacks and sudden death.
Can Aerobic Exercise Be Done in the Evening?
Although there is no significant impact on the body from doing aerobic exercise in the evening, individuals with weaker physical constitutions should avoid exercising in the evening. Additionally, the body is generally more fatigued in the evening, and exercising before bedtime can overstimulate the brain, making it difficult to fall asleep.
