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HIIT Workouts Reduce Your Appetite – Schedule Your Workouts



  • High-intensity interval exercises are known for a whole range of health benefits, but conventional wisdom says that if you do it too soon before going to bed, it may disturb your sleep.
  • Now a new study finds that this is the case HIIT will not hinder your sleep – and it may even help to reduce your appetite after the session.
  • Since the body clock of each person is different, it is difficult to say when you can train the best.

    You know that high-intensity interval training (HIIT) is good for your body. When you integrate HIIT training programs into your routine, not only do you increase your running speed and performance, but you have also shown that you can lose weight and protect your heart.

    Here is another addition to the list: HIIT also able to curb your appetite. According to a new study published in the journal Experimental Physiology HIIT ̵

    1; especially if done later in the day rather than in the morning – can also suppress your hunger during eating.

    The small study at Charles Sturt University in Australia included 11 middle-aged men whose highest levels of oxygen consumption (VO2peak) and sleep and eating habits were recorded one week before the experimental tests. Afterwards, they participated in three trials of 30-minute high-intensity interval training (HIIE) in which six one-minute high-intensity sprints ran to 100 percent of their VO2peak with a four-minute break and 50 percent of their VO2peak in-between each sprint

    Each trial lasted three days each – the first was done in the morning, the second in the afternoon and the third in the evening. There were five days of recovery between each experiment.

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    The results: Participants in the appetite stimulating hormone ghrelin were actually reduced in the afternoon and evening studies.

    One reason for this The peak power output during the afternoon and evening sprints may have been slightly higher than in the morning Researchers believe that higher power output leads to a greater reduction in the signals that regulate your appetite.

    There was also no significant difference between training times Differences in overall sleep duration of participants or in terms of sleep time Those who sweated at night did not sleep worse The ancient adage to avoid exercise, especially at high intensity, z In the hours before the egg Sleeping may not be right.

    In fact, the researchers believe that HIIT may actually help them sleep, as it triggers a stronger release of the stress hormone norepinephrine, senior author Penelope Larsen (c) of Charles Sturt University of Sports Science, Sports and Health University told Runner's World. This is important because it can help support sleep outside the REM area or deep sleep, and can delay REM sleep, as your breathing becomes faster and more irregular, and your heart rate and blood pressure rise to a level similar to waking , As a result, you feel better rested.

    Larsen noted, however, that the evening part of the experiment was conducted between 6 o'clock in the morning. and 8 o'clock in the afternoon: "The ideal time [to work out] before going to bed would be different for everyone", since nobody reacts in the same way. Depending on your sleep-wake cycle, the best time for you may be a little earlier or later. Just make sure that your workout does not interfere with your normal bedtime, so you will continue to get as much sleep as you can.

    Another important note: Since the study participants were only middle-aged men, it is difficult for Larsen and her colleagues to say with certainty whether or not other populations would respond in the same way to evening HIIT.

    "Earlier research has shown that even high-intensity evening exercises can safely be performed on young adults (mostly men) without compromising subsequent sleep," she said. However, given the hormonal changes experienced by women of the same age or month in adult women during the menstrual cycle, the sleep responses may differ from the results of the current study. "


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