Scientists talked about the influence of the time of day on the effectiveness of training

The time of day does not determine the success of blood flow restriction training: participants demonstrated the same rate of adaptation in all key parameters, from changes in dry weight to an increase in strength characteristics. This was reported by scientists in an article published in the journal The Physiological Society (Physoc).

A University of New Brunswick research team analyzed whether the time of day affects the effectiveness of blood flow restriction (BFR) training in young sedentary people. The experiment involved 31 people aged 19 to 30 years, who were divided into two groups: morning (5:00-11:00) and afternoon (11:00-17:00).

Each participant underwent six weeks of strength training according to the BFR protocol: three sessions per week, five exercises, individual load and a standard 30-15-15-15 repetition pattern. The measurements included body composition, strength indicators, isokinetic parameters, as well as levels of irisin and PGC1-a4, key regulators of metabolic adaptations and muscle hypertrophy.

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As a result, a significant improvement was recorded in all major parameters: an increase in dry weight, a decrease in fat percentage and an increase in strength indicators. However, no differences were found between the morning and afternoon groups, either in body composition or strength metrics. The authors emphasized that the metabolic markers also showed no dependence on exercise time.

The researchers concluded that the key factor in improving efficiency is the BFR load protocol itself, not the time of day. Thus, young people with low physical activity can choose a convenient regime for themselves without fear of losing results.

Earlier, on September 19, Anna Marchenko, MD, endocrinologist, chief physician of the Dr. ANNA family clinic, reported that more than 62% of Russians over the age of 18 suffer from overweight. According to her, this is becoming a serious problem, because being overweight increases the risk of developing various diseases, including type 2 diabetes.

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