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Best Time to Exercise?
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Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!
What are we discussing today?
⌚️ Best time to exercise
🥥 Tip of the week
❓ AMA with Sim
👀 Community Sneak Peek
💯 100 Day Weight Loss Challenge – Reboot
📸 Picture of the Week
Have you been working out this week? |
Best time to exercise
The constant debate about what is the best time to exercise. Today we are looking at the best time for people with metabolic syndromes and this study gives us some useful insights: “Efficacy of morning versus afternoon aerobic exercise training on reducing metabolic syndrome components: A randomized controlled trial"
What was the study about
The study compared the effects of the time of workout ( specifically High-Intensity Interval Training) on people with Metabolic Syndrome*
Across a 15-week randomized control trial, 90 men and 49 women were studied.
*What is Metabolic Syndrome
Metabolic syndrome (MetS), sometimes called “insulin resistance syndrome” or “syndrome X”, refers to a cluster of interrelated risk factors for cardiovascular disease and type 2 diabetes, specifically enlarged waist circumference, elevated triglycerides, high blood pressure, low high-density lipoprotein cholesterol, and impaired fasting glucose. It’s estimated that the global prevalence of MetS is about 25%
Key Findings:
1. Compared to the control group metabolic syndrome markers improved for both groups.
2. Both groups saw improvements in fat mass, waist circumference, diastolic blood pressure, maximal fat oxidation rate, maximal power output, and VO2max compared to the control group.
3. Only the morning exercise group saw improvements in systolic blood pressure, insulin, and HOMA-IR compared to the control group.
What this means for you?
1. 3 sessions of High-Intensity Training per week helps improve all health markers.
2. People with High Blood Pressure, Insulin Resistance, and Type 2 Diabetes may see more improvement in their markers if they exercise in the morning.
3. 30 minutes High Intensity Interval Training 3 times a week shows greater effect than moderate intensity.
4. In the study they did the exercise on a stationary bike making it easier for people carrying additional weight. You can click here for the workout they did.
If you believe you have metabolic syndrome and you are unsure where to begin, click here to chat with us on WhatsApp for personalized guidance.
Tip of the week
As part of our Skin Health Challenge on the community we have been sharing a food of the day to get in those additional vitamins and minerals, weekly special water infusions, weekend tips, and more.
Here is one I’m sure will help you improve skin texture, reduce dryness and reduce new stretch marks from forming.
The Power of Coconut Oil
After your shower, just use coconut oil as a natural moisturiser. While your skin is still damp, apply a small amount of coconut oil, gently massaging it in. This locks in the moisture, leaving your skin soft, hydrated, and with a subtle fragrance.
Pro tip: Cut 2 to 3 Vitamin E capsules into your bottle of coconut oil for additional hydration.
Fun fact: Coconut oil also helps protect you from UVB rays and has a natural SPF of 4 to 8.
Here is a link to the Water Infusion from last week.
The link is active for 24 hours only.
Check out mine!
Community Sneak Peek
The new accountability community is up and running!
100 Day Weight Loss Challenge – Reboot
100 Day Weight Loss Challenge - Reboot!! 🏋️♀️
Ready to achieve your fitness goals in 2024? 💪
Lose up to 1kg per week with our program.
✨ Program Highlights:
100-day planned workouts
Home/gym workouts 🏠🏋️♂️
Beginner to advance workouts
Specialised diets 🥗
Nutritionist support for meal reviews 🍽️
⚠️ Book now! Starts Monday
