When is the best time to exercise every day? Scientific analysis of the best exercise time
With the improvement of health awareness, the choice of exercise time has become the focus of many people's attention. This article combines hot topics and scientific research on the Internet in the past 10 days to analyze the effects of exercise at different times of the day and provide structured data reference.
1. Comparison of the advantages and disadvantages of exercise at different time periods
| time period | Advantages | Disadvantages | Suitable for the crowd |
|---|---|---|---|
| Morning (6-8am) | Increase metabolic rate throughout the day and help form a regular schedule | The body is not fully awake and needs longer to warm up. | People who get up early and need to lose fat |
| Morning (9-11 a.m.) | Body temperature and hormone levels reach peaks, leading to better exercise performance | Difficult to arrange working hours | Freelancers, flexible working hours |
| Afternoon (12-14 o'clock) | Relieve sleepiness after lunch and improve afternoon work efficiency | Please note that you should exercise 1-2 hours after meals | Sedentary people in offices |
| Evening (16-19 o'clock) | Optimal muscle strength and flexibility, low risk of injury | May affect dinner time and sleep quality | Those who need to gain muscle, most office workers |
| Evening (20-22 o'clock) | Release stress and help sleep (low-intensity exercise) | High-intensity exercise may cause insomnia | People who are stressed and prone to insomnia |
2. Authoritative data from scientific research
According to the latest research in the journal Sports Medicine:
| indicator | morning exercise | Evening exercise |
|---|---|---|
| fat burning efficiency | 12-15% higher | basic level |
| muscle growth effect | basic level | 18-20% higher |
| sports performance | An average decrease of 7% | reach peak |
| risk of injury | 25% increase | lowest |
3. Suggestions on the best time for different exercise purposes
1.Lose fat and lose weight: The effect of aerobic exercise on an empty stomach in the morning is the best, and you can give priority to the 6-8 o'clock time period.
2.Muscle building and shaping: 16-19 o'clock in the evening is the peak secretion period of testosterone and growth hormone, which is most conducive to muscle synthesis.
3.Improve sports performance: The body temperature is the highest between 15 and 17 o'clock in the afternoon, and the muscles have good elasticity and are suitable for high-intensity training.
4.Improve sleep: Perform low-intensity exercises such as yoga and stretching at 20-21 o'clock in the evening to help relax the body and mind.
4. Personalized adjustment suggestions
1.biological clock type: Morning people are suitable for exercising in the morning, while night owls can choose to exercise in the afternoon or evening.
2.working hours: Office workers can make full use of lunch break and after-get off work time.
3.exercise type: Aerobic exercise should be done in the morning, and anaerobic training should be done in the evening.
4.age factor: Elderly people are advised to exercise between 9 and 10 a.m. to avoid large temperature differences between morning and evening.
5. Summary of hotly discussed opinions across the entire network
| platform | Popular opinions | Discussion popularity |
|---|---|---|
| The topic "How 996 Office Workers Arrange Exercise Time" has 120 million views | ★★★★★ | |
| Zhihu | "Morning vs evening exercise" question received 3200+ answers | ★★★★☆ |
| Douyin | #officelunchtime exercise challenge reached 80 million views | ★★★★★ |
| Station B | "Scientific Arrangement of Exercise Time" popular science video has more than 500,000 collections | ★★★★☆ |
Summary:The best time to exercise varies from person to person, the key is to choose a period that suits your schedule and goals, and to keep it regular. Scientific research shows that the overall benefit is the highest in the evening, but exercise in the morning is more beneficial to fat loss. It is recommended to adjust flexibly according to personal circumstances. The most important thing is to develop the habit of continuous exercise.
No matter which time period you choose to exercise, be sure to warm up fully, replenish water, and listen to your body's signals. Remember:The best time to exercise is the time you can persist.
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