The Best Time of Day to Walk and Exercise

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ambil info kat http://walking.about.com/cs/beginners/a/besttime.htm

Is there a best time of day to walk?

Research on lung function, body rhythms, temperature, and hormone levels says one thing -- to exercise around 6 p.m.

Surveys on exercise habits say another -- to exercise in the morning before other commitments distract you, or during the day when you have a free period of time. Let's explore the pros and cons of when to exercise.

Mornings

Pros:
• The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.
• Fewer distractions and schedule interruptions.
• Can make time for exercise by getting up a bit earlier.
• Raises your heart rate and metabolism to burn more calories earlier in the day.
• Gives a feeling of physical energy for hours.
• Improves your mental acuity for hours.
• Cooler temperatures in summer.
• Lowest air pollution levels in the morning.
• Body adjusts to your exercise time, so if you are training for a morning walking event, train in the morning.

Cons:
• Body temperature is at its lowest 1 to 3 hours before awakening, making morning a time of naturally lower energy and blood flow.
• Cold, stiff muscles may be more prone to injury. Be sure to warm up well before doing a higher speed workout, and do gentle stretching.
• If you do not enjoy morning exercise, you won't easily form a walking habit by choosing a morning workout time.
• Because body temperature and hormones are higher in late afternoon, you probably get the same or better calorie-burning effects later in the day.

Noon-Time and Break -time

Pros:
• Can make a habit to walk and exercise at lunch and break time.
• Can use a walking and exercise partner at work, school, or in your neighborhood.
• Body temperature and hormone levels are higher than first thing in the morning.
• Can help regulate the amount of food you feel like eating for lunch, and help you avoid break-time snacking.
• Improves blood flow to the brain so you are sharper in the afternoon.
• Stress relief from work, school, or home stresses.

Cons:
• Time constraints may not allow you to get in a full workout. Any amount is good, but best if you can walk 30 to 60 minutes or more at a stretch
• Distractions and other commitments make keep you from walking and exercising at the appointed times.
• Research shows that lung function is worst at noon. For an easy walk, you may not notice the difference. But for a vigorous workout or for those with lung problems, the 15% to 20% difference may be felt.

Afternoon and After-Work

Research shows that afternoon (3 p.m. to 7 p.m.) is the best time to exercise for both endurance and for building muscle.

Pros:
• For most people, body temperature and hormone levels peak at 6 p.m. Exercising 3 hours before or after the peak will give your your best workout for both endurance and building muscle.
• Research shows lung function is best at 4 p.m. to 5 p.m.
• Muscles are warm and flexible.
• Perceived exertion is lowest -- how hard you feel yourself to be working at exercise. So you may be able to work out harder or faster by doing so in the afternoon.
• Can help regulate the amount of food you feel like eating for dinner.
• Stress relief after a day at work, school, or home.

Cons:
• Distractions and other commitments make keep you from walking and exercising at the appointed times.

Evening

Pros:
• For most people, body temperature and hormone levels peak at 6 p.m. Exercising 3 hours before or after the peak will give your your best workout for both endurance and building muscle.
• Muscles are warm and flexible.
• Perceived exertion is low -- how hard you feel yourself to be working at exercise. So you may be able to work out harder or faster.
• Can help regulate the amount of food you feel like eating for dinner.
• Stress relief after a day at work, school, or home.

Cons:
• Distractions and other commitments make keep you from walking and exercising at the appointed times.
• Need to allow one to three hours to wind down after walking or exercise to be able to fall asleep.
• If you discover sleeping problems, need to schedule your workout earlier.
• At dark times of the year, be sure to wear reflective gear.

The Very Best Time

The very best time to walk? Walking can only do you good if you do it. The best time to walk is the time that will fit best into your schedule so you can do it consistently. Experts agree -- it is not the time of day that matters as much as finding the time you can set aside consistently for your workouts.