We have a long history and profound cultural heritage. Our compatriots do things and pursue the right time, place, and people. Then, pay attention to whether to exercise or not. If you choose to run in the morning or at night, will the effect of exercise be different? Let's take a look at the results of related research.
Let’s talk about research first. In June 2019, the "Metabolism" of the "Cell" series was published at the University of CopenhagenReports from other institutions and scholars have found through research on mice that the effects of exercise will vary with exercise time. Exercise in the morning will increase the metabolic response of skeletal muscles, and exercise at night will increase the body's energy expenditure for a longer period of time.
Scholars participating in the study pointed out that the effects of morning or evening exercises are quite different , And these differences may be caused byControlled by the body's biological clock; morning exercise can turn on the gene expression program in muscle cells, which can more effectively metabolize carbohydrates and fat; evening exercise increases the energy consumption of the whole body.
Researchers have measured a variety of effects on muscle cells, including transcriptional responses and effects on metabolites. The results show that in the morning exercise, these two processes will be much stronger, and the processIt is involved by a protein called HIF1-α, and this protein can directly regulate the body's biological clock. Scholars pointed out that such effects are also related to severe overweight and abnormal blood sugar. Therefore, if you are exercising for weight loss or blood sugar control, I believe you already know when to run. Scholars have found that exercising at night will increase energy consumption a few hours after exercise. Therefore, if it is for the purpose of maintaining weight loss, it is more appropriate to choose to run at night.
Talking about the research results, let’s talk about the details. Running in the morning, according to the results of past research, thinks that it’s not appropriate to run before dawn, when the water is in the end. The physiological mechanism is that the body's various functions are in a low state at a premature time. Before 5 o'clock, muscle strength and endurance are in a relatively worst state, which is likely to cause fatigue or injury. In addition, in the early morning, the body temperature is low , And research believes that the higher the body temperature during exercise, the better the effect.
The best exercise benefit for running is to significantly reduce cardiovascular disease The risk of death. The World Health Organization recommends 75 minutes of high-intensity exercise every week, and the first recommended exercise method is running. A study conducted by American scholars surveyed 55,137 adults over the age of 18 in 15 years. The results It shows that the risk of death for runners has been reduced by 30%, the risk of death due to heart disease or stroke has been reduced by 45%, and the average life span has increased by 3 years. However, we must remind that running early in the morning because there is no water intake at night In the morning, blood viscosity is higher in the morning, and exercise at this time, heart rate and blood pressure rise faster than in the afternoon, for people with poor health, it is easy to cause myocardial ischemia. Moreover, research has also shown thatIn fact, 6 to 9 in the morning is the peak time for heart attacks. Therefore, people with poor heart function should try to avoid doing heavy exercise in the morning, especially in the early hours.
Choose evening exercises. The downside is that after a day’s work, the body is tired and the body functions are not as good as During the day, if it is late, after 8 o'clock in the evening, it is not suitable to engage in more vigorous exercise. in caseModerate exercise before 8 o'clock can promote metabolism, enhance gastrointestinal function, and facilitate the digestion and absorption of food. However, pay attention to the interval between exercise and eating and sleeping. If you exercise before a meal, it is best to eat after 1 hour of exercise; if you exercise after a meal, you need to consider the impact of food. Generally, if you eat a large amount of food and mainly protein and fat, you should exercise at intervals of 2 hours; if you eat a small amount of food and mainly carbohydrates, you can take 30 minutes to 1 hour apart. Summarizing the views of all parties, most scholars believe that running activities are better for people who retire from leisure and choose between 9 am to 10 am or 4 pm to 6 pm. Office workers can only squeeze time, but they must consider the impact of running on eating and sleep. If running too late, the body temperature will rise, and the cerebral cortex will be excited, it will delay the time to fall asleep. The better choice may be to run first after work and rest. After eating a small amount of food, or 1 hour before going to bed, stop exercising. The right time and placeIt’s important, but the more important thing is humanity. The same is true for running. Time should be arranged according to the actual situation of the individual.
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Your health is my concern. Professionals observe health from a scientific and humanistic perspective, including newsletters, details, reminders, dispel doubts, observations, viewpoints, historical stories, anecdotes, etc. The contents are original works by the author Wei Hongling and his team. All forms of misappropriation, theft and reprinting without permission are refused, otherwise they will be investigated in accordance with relevant laws.