Does exercising in the morning help burn fat throughout the day?

SKĐS - Many believe that exercising in the morning helps reduce belly fat faster and increases metabolism more effectively than exercising in the evening. So, is this true?

1. What happens to the body when you exercise in the morning?

After a night's sleep of 7-8 hours, the body's glycogen stores decrease. This is why many people believe that exercising in the morning, especially before breakfast, can cause the body to use more fat as an energy source.

Content

• 1. What happens to the body when you exercise in the morning?
• 2. Exercises that help burn fat for longer periods.
• 3. Effective ways to burn fat with morning exercises

According to Dr. Nguyen Trong Thuy (former doctor of the Vietnamese National and U23 men's football teams), exercising in the morning can increase fat oxidation, especially with moderate-intensity cardio exercises such as: brisk walking, light jogging, cycling, climbing stairs, and short HIIT workouts.

In addition to burning calories during exercise, morning exercise activates the sympathetic nervous system, helping the body feel more alert and boosting metabolism for hours afterward. This effect is called post-workout calorie burning, or EPOC. The body continues to expend energy to repair muscles, stabilize heart rate, and regulate body temperature even after the workout is over. This is also why many people find morning exercise more effective at reducing belly fat.

Exercising in the morning can increase fat oxidation, especially with moderate-intensity cardio workouts.

2. Exercises that help burn fat for longer periods.

Not all morning workouts are equally effective at burning fat. Exercises that are too light or too short tend to only burn calories during the workout itself. Meanwhile, moderate- to high-intensity workouts tend to help the body continue burning calories for longer periods afterward.

Effective forms of exercise that help burn fat include:

- Walk briskly for 30-45 minutes.

- Interval running.

- HIIT workout.

- Strength training.

- Squats, planks, push-ups.

- Combine light weight training with cardio exercises.

Strength training is considered particularly effective for reducing belly fat after age 40. This is because muscles consume more energy than fat tissue, even at rest. Increasing muscle mass allows the body to maintain a higher metabolic rate throughout the day. This is a crucial factor in achieving sustainable fat loss, rather than just temporary weight loss.

Strength training is considered particularly effective for reducing belly fat after age 40.

3. Effective ways to burn fat with morning exercises

Despite maintaining a regular morning workout routine, many people still struggle to reduce belly fat due to common mistakes. One of these is exercising too lightly or for too short a time. A few minutes of slow walking is often not enough to generate the necessary energy expenditure for noticeable fat loss. Additionally, many people overeat after exercising, believing their bodies have burned enough calories. This easily leads to total energy intake remaining higher than expenditure, reducing the effectiveness of fat loss. Furthermore, lack of sleep, prolonged late nights, and constant stress can also increase cortisol, a hormone associated with belly fat accumulation, especially in middle-aged individuals.

According to Dr. Nguyen Trong Thuy, morning exercise is only effective for fat loss when combined with a proper diet, sufficient sleep, and regular physical activity. Combining cardio and strength training also helps increase energy expenditure and supports more effective belly fat reduction.

According to the World Health Organization (WHO), adults should maintain at least 150 minutes of physical activity per week to support weight management and improve metabolic health.

To increase the effectiveness of fat burning when exercising in the morning, you can apply the following:

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- Walk briskly or jog lightly for 30-45 minutes.

- Do strength training 2-3 times per week.

- Eat enough protein to maintain muscle mass.

- Drink plenty of water before and after exercise.

- Warm up properly to reduce the risk of injury.

- Avoid overexerting yourself when you are sleep-deprived or fatigued.

Dr. Nguyen Trong Thuy emphasized that there is no exercise that can "burn fat miraculously" all day long. However, proper morning exercise can help increase energy expenditure, improve metabolism, and support more effective belly fat reduction if maintained long-term.

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Source: https://suckhoedoisong.vn/tap-the-duc-buoi-sang-co-giup-dot-mo-ca-ngay-16926052816164002.htm