What Time Is Best to Exercise?
The best time to exercise has always been a controversial topic, as people can exercise at any time of the day
Morning exercise
Exercising before the city wakes up
Some people like to start their day with exercise
Morning exercise helps to increase nerve excitement, improve metabolic efficiency, and maintain abundant mental and physical energy, helping you to fully invest your spirit in a day's work.
Compared to exercising after breakfast, exercising before eating can burn 20% more calories. This is because after a night of consumption, the body lacks carbohydrate supplementation, which mobilizes more fat breakdown to provide energy for the body. Long-term persistence is conducive to controlling weight and maintaining shape.
However, exercising in the morning can feel a bit stiff after a night's rest. It is necessary to warm up before exercising to avoid injury; drink an appropriate amount of warm water before exercising to avoid dehydration during exercise. To ensure a day's work and life, the intensity of morning exercise should not be too high. For safety reasons, patients with low blood sugar are not advised to exercise in the morning.
Afternoon exercise
Exercising after lunch
At this time, the physiological state is the best
Our body sensitivity is relatively high
At this time, the resistance training effect will be better
If you are troubled by insomnia and poor sleep quality, it is best to exercise in the afternoon. According to a report in the 'Physiological Journal', exercise helps to regulate the circadian rhythm and improve sleep quality for people with circadian rhythm disorders and poor sleep quality. From the perspective of exercise time, afternoon exercise is more effective than morning exercise.
But for most healthy people, the relationship between exercise time and sleep quality is not significant. After exercise, our body and brain need to recover through sleep. The physical fatigue caused by exercise can help us enter a resting state more quickly.
For most student party members and office workers, 3 pm is the time for work and study. It is unrealistic to maintain this healthy state for a long time, and it needs to be adjusted according to one's own situation.
Evening exercise
Can't get up in the morning
No time during the day
Evening exercise has become the preferred choice for office workers
You can go to the gym to sweat profusely, you can release energy in the nightclub, or you can run at night with dazzling equipment.
Night exercise increases body temperature, speeds up heart rate, which is beneficial for improving sleep quality. Exercise can relieve stress, relax the mind and body in a tired day, and consume excess calories during the day, maintaining a high metabolic level, so that you can have high energy consumption during sleep.
However, when exercising in the evening, it is necessary to note the time interval between dinner and exercise: high-intensity exercise can be performed within 2 hours after eating; moderate exercise should be arranged within 1 hour after eating; light exercise is most reasonable within half an hour after eating.
In addition, pay attention to the choice of exercise methods, avoid excessive strenuous exercise, stop exercise 2 hours before bedtime to avoid sympathetic excitement affecting sleep. If you are a night runner, you must choose professional equipment and pay attention to safety.
In general, the exercise time should be determined according to the actual situation.
If you feel energetic, good appetite, and good sleep quality after a period of fitness, and the pulse rate is almost slower than before in a quiet state, it indicates that your current exercise volume and exercise time are very appropriate.
On the contrary, if you are sleepy and have poor sleep after a period of fitness, and measure the pulse rate 6 times per minute, it indicates that you are over-exercising or the exercise time is not appropriate. In practical training, the daily exercise time should be determined according to one's own work and life.
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