{"id":190,"date":"2022-06-07T07:09:20","date_gmt":"2022-06-07T07:09:20","guid":{"rendered":"https:\/\/triumphinstitute.com.au\/?p=190"},"modified":"2022-06-15T04:48:30","modified_gmt":"2022-06-15T04:48:30","slug":"what-time-is-best-for-exercise","status":"publish","type":"post","link":"https:\/\/triumphinstitute.com.au\/what-time-is-best-for-exercise\/","title":{"rendered":"What time is best for exercise?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"190\" class=\"elementor elementor-190\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-10ab25b3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"10ab25b3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-18a861ec\" data-id=\"18a861ec\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3b4dc211 elementor-widget elementor-widget-text-editor\" data-id=\"3b4dc211\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<!-- wp:paragraph -->\n<p>Now that we are well into the first quarter of the year, I have been impressed with the consistency and diligence at which our patients have been keeping themselves active. The iron is continuing to be lifted, pavement regularly pounded and laps being swum. Nice!<\/p>\n<p>The jury is still out in terms of which brings more health benefits \u2013 exercising early in the morning before work or working out in the evening after our day is done.<\/p>\n<p>Our body\u2019s innate biological clock \u2013 also known as the circadian rhythm \u2013 regulates our sleep pattern. This is the same for our musculo-skeletal system, in that our muscles and joints also have their own \u2018clock\u2019 too<sup>1<\/sup>.<\/p>\n<p>The latest investigation by Feinberg School of Medicine in 2016 found that our bodies respond to exercise differently during different times of the day<sup>1<\/sup>. The study found that during the day \u2013 or more specifically \u2013 during our regular waking hours was best, particularly during our lunch breaks, as our muscle cells are considered more efficient in the middle of the day with respect to their energy efficiency and metabolic response<sup>1<\/sup>.<\/p>\n<!-- \/wp:paragraph -->\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ec7c9e2 elementor-widget elementor-widget-image\" data-id=\"ec7c9e2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"678\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920-1024x678.jpg\" class=\"attachment-large size-large wp-image-1815\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920-1024x678.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920-300x199.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920-768x509.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920-1536x1018.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/gym-room-1180062_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5360ce4 elementor-widget elementor-widget-text-editor\" data-id=\"5360ce4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>The Case FOR Morning Movement<\/u><\/strong><\/h2>\n<p>\u00a0<\/p>\n<p><strong>1) Testosterone, which provides energy and muscle gain, soars in the morning<\/strong><\/p>\n<p>Fernandes et al found that free and total testosterone levels were higher in the morning than in the evening, and both increased with exercise at both times of day<sup>2<\/sup>. It was been documented that testosterone presents a biorhythmic effect with the highest values in the morning (08:00 am) and the lowest in the evening (08:00 pm)<sup>2<\/sup>.<\/p>\n<p><strong>2) Improved Sleep Patterns<\/strong><\/p>\n<p>Kanaley et al in 2001 showed those who lift in the early hours power down faster at night \u2013 and produce more human growth hormone than those who lift at night<sup>3<\/sup><\/p>\n<p><strong>3) Burn More Calories<\/strong><\/p>\n<p>A report by the British Journal of Nutritional Study found that performing aerobic activity in the morning allows for 20% burn rate of fat<sup>4<\/sup>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90687c4 elementor-widget elementor-widget-image\" data-id=\"90687c4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"631\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920-1024x631.jpg\" class=\"attachment-large size-large wp-image-1816\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920-1024x631.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920-300x185.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920-768x474.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920-1536x947.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/weights-817635_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-40966c9 elementor-widget elementor-widget-text-editor\" data-id=\"40966c9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>The Case FOR Morning Movement<\/u><\/strong><\/h2>\n<p>\u00a0<\/p>\n<p><strong>1) Testosterone, which provides energy and muscle gain, soars in the morning<\/strong><\/p>\n<p>Fernandes et al found that free and total testosterone levels were higher in the morning than in the evening, and both increased with exercise at both times of day<sup>2<\/sup>. It was been documented that testosterone presents a biorhythmic effect with the highest values in the morning (08:00 am) and the lowest in the evening (08:00 pm)<sup>2<\/sup>.<\/p>\n<p><strong>2) Improved Sleep Patterns<\/strong><\/p>\n<p>Kanaley et al in 2001 showed those who lift in the early hours power down faster at night \u2013 and produce more human growth hormone than those who lift at night<sup>3<\/sup><\/p>\n<p><strong>3) Burn More Calories<\/strong><\/p>\n<p>A report by the British Journal of Nutritional Study found that performing aerobic activity in the morning allows for 20% burn rate of fat<sup>4<\/sup>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22cb28d elementor-widget elementor-widget-image\" data-id=\"22cb28d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"680\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1-1024x680.jpg\" class=\"attachment-large size-large wp-image-1817\" alt=\"\" srcset=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1-1024x680.jpg 1024w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1-300x199.jpg 300w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1-768x510.jpg 768w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1-1536x1020.jpg 1536w, https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/kettlebell-2052765_1920-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d307bcf elementor-widget elementor-widget-text-editor\" data-id=\"d307bcf\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h2><strong><u>The Bottom Line<\/u><\/strong><\/h2>\n<p>The time of day determines how well our oxygen levels and circadian rhythm work together within our muscle cells to produce energy.<\/p>\n<p>Of course, more research is needed to determine what time of the day would be best for athletes and indeed ourselves to optimise our physical activity for the most benefit.<\/p>\n<p>Interestingly, Gomez et al in their study, which recommended exercise for individuals with type 1 and 2 diabetes, found that their participation in exercise is challenging because it increases the risk of severe hypoglycemia (low blood sugar levels) and the available therapeutic options to prevent it frequently result in hyperglycemia (high blood sugar levels)<sup>7<\/sup>.<\/p>\n<p>There was no clear recommendation about the best timing for exercise.<\/p>\n<p>The aim of the study was to compare the risk of hypoglycemia after morning or afternoon exercise sessions up to 36 hours post-workout.<\/p>\n<p>It was found that morning exercise conferred a lower risk of late-onset hypoglycemia than afternoon exercise and improves metabolic control on the subsequent day<sup>7<\/sup>.<\/p>\n<p>The most important thing is to not get bogged-down so much on what times would be ideal \u2013 as long as you are enjoying your exercise during your usual waking hours and realising how much each kilometre, rep and lap is contributing to a healthier and happier YOU, this is what counts the most.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f151a30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5f151a30\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-479532b1\" data-id=\"479532b1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-63782345 elementor-widget elementor-widget-image\" data-id=\"63782345\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"128\" height=\"128\" src=\"https:\/\/triumphinstitute.com.au\/wp-content\/uploads\/2022\/06\/service-chiropractic-circle.png\" class=\"attachment-large size-large wp-image-1790\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-1f445570\" data-id=\"1f445570\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-10884a47 elementor-widget elementor-widget-text-editor\" data-id=\"10884a47\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h5>William Duong,\u00a0Chiropractic<\/h5>\n<p>At the Triumph Institute located in the heart of Bankstown, Sydney we also practice podiatry. It\u2019s a medical field that specialises in the prevention, diagnosis, treatment and rehabilitation of problems and issues that affect the lower limbs, from the lower back right down to our feet.<\/p>\n<p><a title=\"Podiatry\" href=\"http:\/\/triumphinstitute.com.au\/services\/chiropractic\/\">Learn more about\u00a0Triumph Chiropractic\u00a0\u2192<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-676e925 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"676e925\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-26486fb\" data-id=\"26486fb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3d89f9 elementor-widget elementor-widget-text-editor\" data-id=\"a3d89f9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><u>References<\/u><\/p>\n<ol>\n<li>https:\/\/news.feinberg.northwestern.edu\/2016\/10\/muscles-have-circadian-clocks-that-control-exercise-response\/<\/li>\n<\/ol>\n<ol start=\"2\">\n<li><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0109954\" target=\"_blank\" rel=\"noopener\">https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0109954<\/a><\/li>\n<\/ol>\n<p>Effect of Time of Day on Performance, Hormonal and Metabolic Response during a 1000-M Cycling Time Trial<\/p>\n<ul>\n<li>Alan Lins Fernandes, Jo\u00e3o Paulo Lopes-Silva,\u00a0R\u00f4mulo Bertuzzi,\u00a0Dulce Elena<\/li>\n<li>Casarini,\u00a0Danielle Yuri Arita,\u00a0David John Bishop,\u00a0Adriano Eduardo Lima-Silva<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11397904\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11397904<\/a><\/li>\n<\/ol>\n<p>Cortisol and growth hormone responses to exercise at different times of day.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Kanaley%20JA%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=11397904\" target=\"_blank\" rel=\"noopener\">Kanaley JA<\/a>1,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Weltman%20JY%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=11397904\" target=\"_blank\" rel=\"noopener\">Weltman JY<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Pieper%20KS%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=11397904\" target=\"_blank\" rel=\"noopener\">Pieper KS<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Weltman%20A%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=11397904\" target=\"_blank\" rel=\"noopener\">Weltman A<\/a>,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Hartman%20ML%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=11397904\" target=\"_blank\" rel=\"noopener\">Hartman ML<\/a>. J Clin Endocrinol Metab. 2001 Jun;86(6):2881-9.<\/p>\n<ol start=\"4\">\n<li>Javier T. Gonzalez, Rachel C. Veasey, Penny L. S. Rumbold, Emma J. Stevenson. Breakfast and exercise contingently affect postprandial metabolism and energy balance in physically active males.\u00a0<em>British Journal of Nutrition<\/em><\/li>\n<\/ol>\n<ol start=\"5\">\n<li>https:\/\/www.techtimes.com\/articles\/170829\/20160722\/hot-bath-shares-similar-health-benefits-with-exercise.htm#sthash.A6Y7iWIH.dpuf 2013; 1<\/li>\n<\/ol>\n<ol start=\"6\">\n<li>Gholamhasan, J., Sajad, A., Mehdi, . G., Javad, M.S.<\/li>\n<\/ol>\n<p>The Effect of Exercise in the Morning and the Evening Times on Aerobic and Anaerobic Power of the Inactive Subjects World Applied Sciences Journal 22 (8): 1146-1150, 2013 ISSN 1818-4952 \u00a9 IDOSI Publications (2013).<\/p>\n<ol start=\"7\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Gomez%20AM%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Gomez AM<\/a>1,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Gomez%20C%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Gomez C<\/a>2,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Aschner%20P%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Aschner P<\/a>2,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Veloza%20A%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Veloza A<\/a>3,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Mu%C3%B1oz%20O%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Mu\u00f1oz O<\/a>2,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Rubio%20C%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=25555390\" target=\"_blank\" rel=\"noopener\">Rubio C<\/a>4, Vallejo, S. Effects of performing morning versus afternoon exercise on glycemic control and hypoglycemia frequency in type 1 diabetes patients on sensor-augmented insulin pump therapy. S2. J Diabetes Sci Technol. 2015 May;9(3):619-24. Doi:10.1177\/1932296814566233. Epub 2015 Jan 1.<\/li>\n<\/ol>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Now that we are well into the first quarter of the year, I have been impressed with the consistency and diligence at which our patients have been keeping themselves active. The iron is continuing to be lifted, pavement regularly pounded and laps being swum. Nice! The jury is still out in terms of which brings [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[66],"tags":[25,58,26,15,32,46,41,53,21,48,49,50,22,57,59],"_links":{"self":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/190"}],"collection":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/comments?post=190"}],"version-history":[{"count":4,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/190\/revisions"}],"predecessor-version":[{"id":1820,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/posts\/190\/revisions\/1820"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media\/165"}],"wp:attachment":[{"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/media?parent=190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/categories?post=190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/triumphinstitute.com.au\/wp-json\/wp\/v2\/tags?post=190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}