<ul><li>According to <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full">a new study</a> published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders.</li><li>For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance and mood.</li><li>For men, both morning and evening exercise improved physical performance, decreased total body and abdominal fat, and improved mood.</li></ul>

THE TIME OF DAY YOU GO FOR A RIDE CAN INFLUENCE THE RESULTS

If you’ve suspected you gain more <a href="https://www.bicycling.com/training/a40323646/resistance-band-shoulder-workout/">benefits from your workouts </a>depending on the time of day you complete them, your hunch might be right. In the past, studies have found that the time of day you work out can play a role in anything from <a href="https://www.bicycling.com/news/a28469826/best-time-to-exercise-for-weight-loss/">weight loss </a>to <a href="https://www.bicycling.com/health-nutrition/a27337083/morning-exercise-improves-brain-function/">how productive you are postride</a>. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the <a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">PRISE</a> nutrition and training program designed by <a href="https://www.skidmore.edu/hhps/faculty/paul-arciero.php">Paul J Arciero</a>, Ph.D., lead researcher, and director of the human nutrition, metabolism, and performance laboratory at Skidmore College, along with his colleagues.

Researchers studied 56 highly active men and women

<a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654192364&sr=8-1&linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">The PRISE program</a> requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, <a href="https://www.bicycling.com/health-nutrition/a27105274/higher-fitness-linked-to-lower-death-heart-disease/">interval sprints</a>, stretching, or <a href="https://www.bicycling.com/training/a20029633/8-ways-cycling-will-make-you-healthier/">endurance training</a>.The program also requires following a strict <a href="https://www.bicycling.com/health-nutrition/a40298301/what-is-the-cico-diet/">diet</a>.

The PRISE program

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, roller blading, or cycling outdoors.

Participants designated to the <a href="https://www.bicycling.com/training/a39916130/morning-yoga-every-day/">morning group</a> worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though <a href="https://www.bicycling.com/training/a20011394/how-to-fuel-on-rides-of-every-length/">nutrition</a> wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.On resistance training days, participants in all groups ate a small <a href="https://www.bicycling.com/health-nutrition/a38083270/homemade-snack-recipes/">snack</a> one hour before training. On <a href="https://www.bicycling.com/training/g36630247/flexibility-exercises/">stretching</a>, endurance, and <a href="https://www.bicycling.com/news/a40300573/hiit-metabolic-function-study/">interval days</a>, morning participants arrived fasted, but <a href="https://www.bicycling.com/health-nutrition/a36548604/when-its-time-to-rethink-your-hydration/">hydrated</a>, and evening participants were also hydrated and <a href="https://www.bicycling.com/training/a26749714/intermittent-fasting/">fasted</a> for four hours.

Morning participants were instructed to <a href="https://www.bicycling.com/news/a36940677/intermittent-fasting-for-weight-loss-study/">eat breakfast after workout sessions</a> and subsequent meals in four-hour increments.Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat <a href="https://www.bicycling.com/news/a27259930/breakfast-benefits-lower-heart-attack-stroke-risk/">breakfast</a> within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours <a href="https://www.bicycling.com/news/a36739906/screen-time-before-bed-sleep-quality-study/">before bed</a>.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance. “They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity ,” he says.

The program was inspired by the exercise recommendations of <a href="https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines">the American College of Sports Medicine</a>. It was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and <a href="https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/">improved lower-body muscle power</a>, while evening exercise enhanced mood, as well as improved upper-body strength, power, and endurance.

For Women

“The likely reasons why women lose total-body and <a href="https://www.bicycling.com/news/a36036865/the-fitter-you-are-the-faster-you-burn-fat-study/">belly fat</a> with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.Whereas, evening exercise is associated with building <a href="https://www.bicycling.com/training/a38527239/muscular-endurance-vs-strength/">muscular strength</a> and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in the both groups had improvements in mood and physical performance, and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing <a href="https://www.bicycling.com/news/a26894515/muscle-fatigue-can-impact-brains-ability-to-learn-new-skills/">fatigue</a>, and stimulating fat oxidation when compared to the morning group.

For Men

The body and <a href="https://www.bicycling.com/training/a20043987/5-max-heart-rate-training-myths-busted/">heart</a> are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and <a href="https://www.bicycling.com/health-nutrition/a25683209/does-exercise-lower-blood-pressure/">lowering blood pressure</a>.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

Conclusion

New research finds that exercising in the morning or evening can change the results. So determine your goals to figure out the best time to ride.

Health

Should You Exercise in the Morning or Evening?

Dubai has managed to secure its position as one of the safest cities in 2021. And there is no place like Dubai for a solo traveler – safe and fun with a side of luxury and adventure. Over the last few years, Dubai has consistently been ranked as one of the safest cities in the world to live in and visit. In fact in the 2019 National Agenda Index, a whopping 96.1 percent of UAE citizens stated that they feel safe and secure in the Emirati wonderland.

Dubai Is One Of The Safest Cities To Visit

Founded in 1833 as a small fishing settlement, Dubai revolutionized itself in the 1980s and 1990s as a world-class tourist destination.

1. Dubai is not that old!

With over 200 nationalities as residents, Dubai is one of the most multicultural and cosmopolitan cities in the world.

2. Over 200 nationalities as residents

3. It was not always oil! Way before tourism and oil mining boomed in Dubai, the city made its income from pearl diving with more than 300 pearl diving dhows (an Arabian sailing boat) based in Dubai Creek in the 19th century.

3. It was not always oil!

It is one of the many popular sports in Dubai with races taking place at Al Marmoom Camel Race Track.

4. Did you know Dubai uses robots instead of human riders for their Camel racing sport?

From Aston Martins, Bentley Continental GGTS, and Ferraris to Lamborghinis, the Dubai Police owns some of the fastest cars in the world. Their 254 mph Bugatti Veyron even holds a Guinness World Record for the fastest police car in service.

5. Nothing spells rich like Dubai Police’s fleet of supercars!

They move at the speed of 10m per second taking just one minute to reach the observation deck on the 124th floor!

6. Burj Khalifa is said to have the fastest elevators in the world

7. Burj Al Arab is affectionately known as the “world’s only seven-star hotel” and is world-renowned for its unique shape resembling the sail of a dhow.

7. Burj Al Arab is known as the “world’s only seven-star hotel”

It includes several shopping malls, a monorail, restaurants and cafes, private residences and luxurious resorts and hotels.

8. Dubai is home to the world’s largest man-made island, the Plam Jumeirah.

9. Love coffee? You’ll love Dubai. Coffee is very important in Arab culture and hospitality. Emirati coffee is made from roasted coffee beans and includes spices like saffron and cardamom. You can also indulge in the 24 Carat Gold cappuccino at Burj Al Arab.

9. Love coffee? You’ll love Dubai

Over the last few years, Dubai has consistently been ranked as one of the safest cities in the world to live in and visit. In fact in the 2019 National Agenda Index, a whopping 96.1 per cent of UAE citizens stated that they feel safe and secure in the Emirati wonderland. 

Travel

Dubai Is One Of The Safest Cities To Visit & 9 More Fun Facts

Life may have so much to give but sadly more often than not people tend to get crumble under the pressure. Fast life has its perks and drawbacks but what most people forget is that people tend to lose themselves in the race to move ahead in life.The constant need to travel and explore unchartered territories is something that everyone who has a 9 to 5 job craves for. Traveling not only enriches your soul but it also helps you attain a sense of balance in an otherwise chaotic lifestyle.

It's time to escape and find refuge somewhere you can reinvent yourself in peace and solitude

Spiti Valley is the land of Buddhist mysticism and it is most definitely one of the least populated regions of India. Known for its stunning locals, the scenic beauty of this place is still unknown to many even till date. The rugged terrain of the area coupled with only a few villages scattered along the valley, you are bound to find peace during your vacation here. The USP of the place is that it is completely cut-off from the entire world, making Spiti is the gateway to inner peace.

1. Spiti Valley

Anyone who has watched Aamir Khan's '3 Idiots' would remember the last scene from the movie. The magnificent Pangong Tso Lake is shown in the climax of the movie. In fact, after seeing the stunning lake in this movie the place saw a sharp rise in tourism. Come to think of it, finding a peaceful place in India is not difficult when you are in Ladakh. A trip to this place will help clear up the cobwebs from your head and leave you with a deep sense of satisfaction. Don't forget to feast your eyes on the sunrise and sunsets of this place.

2. Pangong Tso

The holy city of Rishikesh attracts millions of visitors from all over the world which come to the place looking for peace and tranquility. Located on the banks of the sacred Ganga River in Dehradun district of Uttarakhand, the place needs no introduction. Rishikesh makes for an ideal escapade from the crowded and polluted city life. In fact, nothing can be more relaxing than attending the serene 'Ganga Aarti' during the evening or even taking a dip in holy waters. The numerous ashrams and yoga retreat centers will most definitely help you find the comfort that you have been searching.

3. Rishikesh

Popular known as the 'City of Dawn', Auroville is a spiritual hub that very few people know about. You will be surprised to know this that Auroville is inhabited by people from over 40 countries. And for those who don't know, Auroville is located near the Union Territory of Puducherry. While you are visiting the place, don't forget to indulge in meditation at Matrimandir. And during your free time, you can also spend time picking up on the alternative healing courses which will help you to stay calm in the long run.

4. Auroville

Nestled far away from the pullulated city life, Khajjiar is a peaceful paradise indeed. The place is a known as the mini Switzerland of India. And in case you are wondering why one look at the place and you will know why. This tiny hill station in the Chamba district of Himachal Pradesh is one of the lesser-known but most charming retreats in India. Let the peace and quiet of the place help become in tune with your inner self.

5.Khajjiar

Pick of the top most peaceful destinations in India ❤ 

5 Most Peaceful Destinations In India - Life may have so much to give but sadly more often than not people tend to get crumble under the pressure. The fast life

5 Most Peaceful Destinations In India

1. Preparation is the key2. Consistency. Keep doing what you are doing3. You are Unlimited4. You can do it! Keep Moving Forward5. It takes teamwork. Pacemakers are important

Our 5 life lessons from Kipchoge’s victory

Life

5 life lessons from Kipchoge’s victory

<ol><li>Musical showers</li><li>Gamify saving</li><li>Beat the budget</li><li>Detox night</li><li>Power by numbers</li><li>Form an appliance alliance</li><li>Meal sharing</li><li>Pedal power</li></ol>

8 creative energy saving ideas

Get a waterproof Bluetooth speaker. Pick a different song from your playlist each morning (or play one at random). Start your shower when the song starts and finish it when it finishes (and don’t cheat by going for the 8-minute-42-second version of Purple Rain !).

1. Musical showers

If you’ve got kids, turn saving energy into a weekly or monthly competition, with prizes for whoever saves the most (or something smaller each time they do something that saves energy). Or you could use a penalty system to award ‘bad’ points for wastage with the winner being whoever has the fewest points at the end of the week or month.

2. Gamify saving

Check out your previous year’s energy consumption ahead of the next billing period then set out to beat it (meaning use less, not more). Maybe put your target in dollar terms and put the difference – the amount you come in under budget – toward something you want.

3. Beat the budget

As a variation on ‘date night’, pick one night a week to use next to no electricity (no cooking, no TV, no devices, and no more than one light on at a time). Get fish and chips and make your own entertainment, from board games to reading to a family art project.

4. Detox night

Not counting the fridge, which has to be on all the time, count how many other appliances and devices you have that could be plugged in at any one time – the absolute maximum. Now pick a practical but challenging number (maybe four or five?) and work hard not to exceed that by turning one off before turning a different one on.

5. Power by numbers

Find a few like-minded friends and neighbours and take turns having a night at each other’s places. You’ll use a little bit more energy on the night it’s your turn to host but save considerably by not being home on the other three or four nights each month.

6. Form an appliance alliance

A bit of a variation on the previous idea. Cook enough food for several meals in one big cook up and share it with two neighbouring couples or families – having arranged for them to return the favour, of course. Two or three meals for the energy cost of one, plus the extra variety of meals you might not cook for yourself (plus a couple of nights off from cooking).

7. Meal sharing

Save money and get fit at the same time by turning your old-school stationary exercise bike into a generator. Here Popular Mechanics explains how to do it yourself, or you could invest in something like the Pedal-A-Watt generator stand (a standard bike just slots in to it), or the Upcycle EcoCharger. As the Green Microgym website explains: “the 50-150 watts you create can power a phone, tablet, laptop, and even a TV with no more effort than a regular workout”.

8. Pedal power

There are eight creative energy saving ideas. Now let's hear yours so comment your creative way to save energy (and cut your power bills).

Once you’ve shopped around for the best deal – and ended up with us here at GloBird Energy – there are still some other things you can do to keep your power…

Should You Exercise in the Morning or Evening?

Dubai Is One Of The Safest Cities To Visit & 9 More Fun Facts

5 Most Peaceful Destinations In India

5 life lessons from Kipchoge’s victory

8 creative energy saving ideas

EnergyStash