In 2004, the American Council for Exercise reported that people burn 10 percent more fat calories with early morning workouts, but that endurance peaks between 3 and 7 p.m. Morning exercisers are more consistent in the fitness habits, but the risk for injury lessens later in the day since synovial fluid, which lubes our joints and lessens inflammation, works better as the day progresses.
A 2004, a study published in Medicine & Science in Sports & Exercise in the journal of the American Colleges of Sports Medicine reaffirms the value of the "talk test" in determining when you are exercising too hard. People who can converse or, as test subjects did, recite the Pledge of Allegiance, while exercising are not likely to overexert themselves. This test works for people of all levels of fitness. The bottom line is, you should be able to talk normally while exercising.
In 2006, in the Journal of the America Medical Association, researchers at Brigham and Women's Hospital in Boston reported on the measured risk for heart diseases among more than 27,000 women as a part of their continuing Women's Heath Study. They found that being either overweight or inactive each independently raised risk factors for heart disease but that women at any weight reduced their risks by exercising. They found that that even inactive women had lower risks than slightly overweight active women. They also found that thin women who exercise had lower risks that thin women who did not exercise. The study showed that, not matter your weight, exercise lowers you risk of heart disease.
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