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The best time of day to exercise, according to science

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Claire Zulkey, a 44-year-old Chicago-area freelance writer, has a well-established morning routine: She gets her kids off to school, turns the television to a favorite show, and gets moving with a full-body workout. Once completed, Zulkey showers and settles in to work.

Meghan Cully, in contrast, puts in a full day’s work before hitting the gym on her way home. The 32-year-old graphic designer from Maryland is a self-described “slow starter” in the mornings and finds it difficult to get moving early in the day.

Each gets their workout, but is one time of day better than the other? 

Consider your fitness goals 

A small study out of Skidmore College examined the benefits of morning versus evening exercise for both women and men. Paul J. Arciero, Ph.D., professor for health and human physiological sciences department at Skidmore, was the lead investigator. 

“We had the groups follow the same multi-modal routine, randomly dividing them into evening and morning groups,” he says. “We found women and men respond differently to different types of exercise depending on the time of day, which surprised us.”

The study revealed that for women who want to lower blood pressure or reduce belly fat, morning exercise works best. Those women striving for upper body muscle gains, endurance, or overall mood improvement should consider evening workouts.

For the male participants, the findings were somewhat flipped: Evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, while similar to women, they burn more fat with morning exercise. To understand the reasons behind the results, additional research is required.

What might be most ideal, then, says Arciero, is adjusting your workouts to the time of day when you can get the most bang for your buck. “If you’re a female, then, you might want to perform your cardio workouts in the morning, and your strength training in the evening,” he says.

Early birds versus night owls

“For many people, [the best time to exercise] will depend on their chronotype,” says Jennifer J. Heisz, Ph.D., associate professor of kinesiology at McMaster University and author of Move the Body, Heal the Mind.

Chronotype is your body’s natural inclination to sleep at a certain time—it’s what determines whether you’re a night owl or an early bird. For the 25% of the population that considers themselves a night owl, getting both enough sleep and enough exercise can be difficult, says Heisz. 

“Exercising at night can sometimes be challenging with societal norms,” she explains. “You might naturally stay up until midnight and exercise late at night, but if you have to be out the door the next morning at 7, you’re not getting enough sleep.”

Sleep–which provides your body the necessary time to recover and make gains from exercise–should always be a priority when it comes to exercise. Regardless of research on the benefits of certain exercises at particular times of the day, your results will be diminished if it doesn’t allow enough time for sleep.

How to shift your workout time

If your goal is to change up your routine to adhere to Arciero’s findings related to exercise time of day, or simply to make exercise more convenient even if it runs against your chronotype, Heisz says it’s possible. 

“If you’d like to shift to a morning routine, for instance, the good news is that both the sun and exercise can reset your biological cues,” she says. “Put them together by exercising outside in the sunshine, and it’s a powerful effect.”

For older adults, whose tendency is to sometimes awaken too early and not fall back to sleep, the desired shift might be to evening exercise. “This might help with falling asleep later and staying asleep longer,” says Heisz.

If you’re worried that evening workouts will impact your ability to fall asleep, shift your workouts to gentler forms of exercise, like yoga. Avoid vigorous exercise like running, which might elevate your heart rate and make it tougher to wind down. 

For evening exerciser Cully, the trick is working out on the way home from work, which is spaced far enough from bedtime not to impact her sleep. “If I went home first, I probably wouldn’t exercise,” she admits. “But then I have my whole evening to wind down.”

No matter when you prefer to exercise, what’s most important, according to Arciero, is including a multi-modal approach. For his study, Arciero developed a program that does just that, called RISE—resistance training, sprint interval training, stretching, and endurance. “We found that when doing each type of exercise once a week, compliance was higher and so was the benefit,” he explains. 

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Ad-supported Murdoch Netflix rival to launch in the UK

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Rupert Murdoch’s Fox Corporation is entering the UK’s highly competitive free, ad-supported video streaming market.

Tubi will compete with the likes of Netflix, Disney+, ITVX, Channel 4’s streaming platform as well as the BBC iPlayer.

The platform has been quickly gaining market share in the US where, according to Fox, it has almost 80 million monthly active users.

In the UK, Tubi says it will offer more than 20,000 films and TV series, including content from Disney, Lionsgate, NBCUniversal and Sony Pictures Entertainment.

The platform will also include a selection of British, Indian and Nigerian content.

UK viewers will be able to access content on the Tubi webpage and via a smartphone app.

Fox Corporation bought Tubi in 2020 for $440m (£348m) as the US media giant looked to attract younger audiences.

In recent years, streaming companies like Netflix, Amazon Prime Video and Disney+ have launched ad-supported services and raised subscription prices as they tried to boost revenues.

The moves came as they faced pressure to spend more money to grow their libraries of content as they try to attract more customers in an increasingly competitive market.

In March, Mr Murdoch’s TalkTV network announced that it would stop broadcasting as a terrestrial television channel and became a strictly online service.

The network launched in 2022 but struggled to attract viewers on its linear platform.

Mr Murdoch had hoped the network would shake up the broadcasting establishment by offering an opinion-led alternative to established outlets.

The media tycoon played a pivotal role in the development of the UK’s broadcasting industry by launching Sky in 1984.

Some commentators saw TalkTV as an attempt by Mr Murdoch to recreate his success with Sky.

Mr Murdoch’s 21st Century Fox sold its 39% stake in Sky to NBCUniversal’s owner Comcast in 2018 after losing a battle for control of the network.



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Biden knocks Supreme Court ruling on presidential immunity By Reuters

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By Andrea Shalal

WASHINGTON (Reuters) -U.S. President Joe Biden on Monday criticized the Supreme Court ruling on presidential immunity that was seen as a win for his rival, former President Donald Trump, in forceful remarks from the White House.

The U.S. Supreme Court found on Monday that Trump cannot be prosecuted for any actions that were within his constitutional powers as president, but can be for private acts, in a landmark ruling recognizing for the first time any form of presidential immunity from prosecution.

“This nation was founded on the principle that there are no kings in America,” Biden said, adding that no one is above the law. With the Supreme Court decision, he said, “That fundamentally changed.”

Biden is running for re-election against Trump and has been sharply critical of his rival’s actions related to the Jan. 6, 2021, raid on the U.S. Capitol by Trump’s supporters, who believed Trump’s false claims that he had won the 2020 election.

© Reuters. U.S. President Joe Biden delivers remarks during the Stonewall National Monument Visitor Center Grand Opening Ceremony at the Stonewall Inn to mark the 55th anniversary of the 1969 Stonewall riots in Greenwich Village, New York, U.S., June 28, 2024. REUTERS/Elizabeth Frantz

Biden, 81, was making his first set of remarks at the White House since his shaky debate against Trump last week led to calls for him to step aside as the Democratic Party’s standard-bearer for the election.

After he stumbled over his words on the Atlanta debate stage, his remarks and comportment will be scrutinized for signs that he is up to the job of running for re-election and of governing the country for four more years.





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Hedge fund Millennium Management’s 2024 return hits 6.9% by end of June

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Hedge fund Millennium Management’s 2024 return hits 6.9% by end of June



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