Fitness timing: When is the best time to exercise?

Many friends are asking: Is it better to run during the day or to run at night? Is it better to exercise during the day or to exercise at night? Everyone has different answers.

Some people say "I can't get up in exercise in the morning", while others say "I can't sleep when exercise is exercise at night", while others say "The air is fresh in the morning, and it is best to exercise. Everyone has their own way of liking and getting used to it.

But today we use scientific research to give you the answer, when is the best time to exercise?

Often people have a fixed physiological clock 24 hours a day, and it will be more effective to engage in exercise or physical activities according to this physiological law.

This physiological law is called the "circadian rhythm of human beings (Circadian) Rhythm, also known as the "physiological clock", is closely related to our body's temperature, blood pressure, metabolism and other physiological functions.

1. (Adrenal) Cortisol and adrenaline are secreted more in the morning.

Helps in fat loss: This hormone is also often called "stress hormone", which has various functions, including participating in the decomposition of body fat (lipid tissue).

The decomposed lipid tissue is transformed into a form of neutral fat (Triglycerides), which can provide the energy required for exercise. Since it is generally secreted between 7 and 9 in the morning, if you perform aerobic exercise at this time, the effect will be higher than other times. Exercise is better. The temperature of the human body usually reaches the highest between 4:00 and 5:00 pm, and the temperature is the lowest before getting up. Exercise when the body temperature is high will release more strength and make the muscles softer, so the risk of sports injury is lower. Therefore, if you do warm-up exercise before exercise to increase your body temperature, it can help you continue to be in a period of high body temperature.

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2. Growth hormone (Growth) Hormone secretes more from 11 o'clock to 2 o'clock in the morning

It helps to build muscle and grow: If you exercise in the evening, it can promote the separation of growth hormone and melatonin, which can accelerate training efficiency for muscle growth, and improve the growth of adolescents, immunity of adults, prevention of aging, and sleep quality.

Each period has different advantages.

But the key is that only "regular and continuous" exercise can get feedback. If you cannot persevere, you can only call it an invisible effect. You can't sleep at night. This may be because the intensity of fitness exercise is too high or the exercise time is too close.

When it comes to bedtime, the body temperature plays a very important role.

Usually, the body needs to enter sleep. During the stage, the body temperature should drop a little, which will trigger a signal to tell your body that the time for sleeping and rest has come. But if you take a hot shower before the time of taking a hot shower, the signal will disappear, so your body will not be able to enter the state of sleeping and resting.

If you like someone who takes a shower at night, it is recommended to do it 1.5 to 2 hours before the time of taking a shower. Exercise at night will also increase the body temperature and affect the quality of sleep. If you want to exercise, it is recommended to sleep 4-5 hours before sleep (because the body temperature will drop longer after exercise.

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