A study from Sweden and Denmark shows that morning exercise helps speed up metabolism, burning excess fat more effectively.
Morning exercise helps burn fat better: Science proves superior effectiveness
Exercise is an indispensable key to maintaining a healthy figure and health, but the time of day of exercise has a big impact on the effectiveness that many people do not know. A recent study by the Karolinska Institute (Sweden) in collaboration with the University of Copenhagen (Denmark), published in the Proceedings of the National Academy of Sciences of the United States (PNAS), has provided evidence that morning exercise helps burn excess fat better than evening exercise.
Scientists observed the physical activity of mice at different time frames. The results showed that mice that exercised early in the day had a higher metabolism, and genes related to fat breakdown and thermogenesis in adipose tissue were also more active. As a result, exercising early in the morning stimulates more efficient energy burning, reducing fat storage in the body.
Professor Juleen Zierath, a physiologist at the Karolinska Institute, commented: "The time of day when you exercise can have a profound effect on energy balance and fat burning efficiency. Exercising in the morning can be a strategy to support better weight control."
According to fitness and nutrition expert Dr. Ben Carpenter (UK), the biological clock plays an important role in metabolic reactions. "In the morning, the concentration of cortisol - a hormone that helps the body use energy - peaks. Physical activity at this time helps the body mobilize fat as fuel most effectively."
In addition, studies on humans have also shown similar results. A study published in the Journal of Clinical Endocrinology & Metabolism found that exercising before breakfast in the morning can double your fat-burning ability compared to exercising after eating or in the evening.
Not everyone is suitable for morning exercise: Personalization is the key.
Despite the advantages in burning fat, according to Dr. Karyn Esser, Professor of Physiology at the University of Florida (USA), "Not everyone has the conditions or physical condition to exercise early in the morning. The most important thing is to maintain a regular exercise routine, choose a time that suits your schedule, sleep, and energy level".
He also emphasized that for people who work night shifts or have sleep disorders, exercising at other times can also be effective if combined with a reasonable diet, enough sleep, and stress control.

Suggestions for those who want to exercise in the morning:
- Exercise at least 30 minutes after waking up, and warm up thoroughly to avoid injury.
- You can drink a glass of water or black coffee before exercising if you are hungry.
- Choose light cardio exercises (fast walking, jogging, jumping rope...) if you are just starting out.
- Maintain at least 20-30 minutes, 3-5 times/week.
Choosing the time to exercise can significantly affect the effectiveness of weight loss and fat burning. Exercising in the morning not only helps stimulate metabolism but also supports weight control and improves mood throughout the day. However, the important thing is still regularity, suitable for personal lifestyle, because any physical activity is better than no exercise.
(According to. Hindustan Times, Healthline)