In recent years, the fitness atmosphere has risen, and various athletes continue to publicize the importance of retraining and aerobic exercise. In order to maintain a healthy and perfect posture, many people try to set aside time for exercise. Some people think that exercising in the morning is the best and they will be more energetic all day. However, it is always inconvenient for students and office workers to get up early to exercise. Some people also like to exercise at night after work, thinking that it will help relieve the pressure of work all day. Doing more exercise will consume physical strength, help lose weight and help sleep. Do you know that?/You know what? Do you know that?/You know what? In fact, physically speaking, the morning may not be the best exercise time, but it is the worst. Why? This will start with the magical "biological clock" of the human body! The biological clock will affect muscle performance. Wang Siheng, a rehabilitation physician at Chang Gung Memorial Hospital in Linkou, is also a retrainee, with a blog click rate of over one million. Dr. Scott explained in his YouTube channel "One Minute Exercise Class" that the biological clock not only affects body functions such as endocrine and body temperature, but also relates to muscle performance during exercise. How accurate is the biological clock? Dr Scott shared a story. 1962, a French scientist lived in an opaque underground tunnel for 62 days, without wearing a watch or any timing device, unable to contact with the outside world. But the signal that he plays with people on the ground when he gets up, eats and sleeps every day shows that his work and rest time is very fixed, maintaining a 24-hour and 30-minute cycle. This punctual physiological clock not only controls the day-night cycle, but also controls the endocrine, appetite, body temperature and exercise performance of the human body. Scientists have found that anaerobic exercise such as TABATA, high-intensity interval exercise or weight training performs best between 4 pm and 8 pm, while 6 am to 10 is usually the worst time for strength performance. According to different data, the sports performance in the morning and evening can be as bad as 3 ~ 2 1%. In other words, the training intensity in the evening is about 3 ~ 2 1% more than that in the morning. When it comes to training effect, the study in 2009 found that the muscle hypertrophy effect obtained by high-intensity training at night is 0.8% more than that obtained by high-intensity training in the morning. At present, scientists do not know the reasons for these differences. Some people speculate that it is related to the change of human body temperature, while others think it is the change of nerve recruitment ability. Moderate and low intensity exercise is relatively unaffected by the physiological clock. If the exercise is aerobic, it will be less affected by the physiological clock. Moderate and low-intensity aerobic exercise, whether running, swimming or stepping on a flywheel, has little to do with the physiological cycle, and there is basically no difference between morning running and fun run. In recent years, the fitness atmosphere has risen, and various athletes continue to publicize the importance of retraining and aerobic exercise. In order to maintain a healthy and perfect posture, many people try to set aside time for exercise. Some people think that exercising in the morning is the best and they will be more energetic all day. However, it is always inconvenient for students and office workers to get up early to exercise. Some people also like to exercise at night after work, thinking that it will help relieve the pressure of work all day. Doing more exercise will consume physical strength, help lose weight and help sleep. Do you know that?/You know what? Do you know that?/You know what? In fact, physically speaking, the morning may not be the best exercise time, but it is the worst. Why? This will start with the magical "biological clock" of the human body! The biological clock will affect muscle performance. Wang Siheng, a rehabilitation physician at Chang Gung Memorial Hospital in Linkou, is also a retrainee, with a blog click rate of over one million. Dr. Scott explained in his YouTube channel "One Minute Exercise Class" that the biological clock not only affects body functions such as endocrine and body temperature, but also relates to muscle performance during exercise. How accurate is the biological clock? Dr Scott shared a story. 1962, a French scientist lived in an opaque underground tunnel for 62 days, without wearing a watch or any timing device, unable to contact with the outside world. But the signal that he plays with people on the ground when he gets up, eats and sleeps every day shows that his work and rest time is very fixed, maintaining a 24-hour and 30-minute cycle. This punctual physiological clock not only controls the day-night cycle, but also controls the endocrine, appetite, body temperature and exercise performance of the human body. Scientists have found that anaerobic exercise such as TABATA, high-intensity interval exercise or weight training performs best between 4 pm and 8 pm, while 6 am to 10 is usually the worst time for strength performance. According to different data, the sports performance in the morning and evening can be as bad as 3 ~ 2 1%. In other words, the training intensity in the evening is about 3 ~ 2 1% more than that in the morning. When it comes to training effect, the study in 2009 found that the muscle hypertrophy effect obtained by high-intensity training at night is 0.8% more than that obtained by high-intensity training in the morning. At present, scientists do not know the reasons for these differences. Some people speculate that it is related to the change of human body temperature, while others think it is the change of nerve recruitment ability. Moderate and low intensity exercise is relatively unaffected by the physiological clock. If the exercise is aerobic, it will be less affected by the physiological clock. Moderate and low-intensity aerobic exercise, whether running, swimming or stepping on a flywheel, has little to do with the physiological cycle, and there is basically no difference between morning running and fun run. The most important thing is the exercise pattern you are used to. Some people who do a lot of exercise training are used to doing it in the morning, and may want to say that their training effect will be poor. Dr. Scott emphasized that although high-intensity exercise performed better at night; However, research shows that the body will adapt to its own training time, that is to say, people who are used to practicing in the morning will have better strength in the morning than in the afternoon, and those who are used to practicing at night will further widen the gap in muscle performance between morning and evening. The most important thing is perseverance. Dr. Scott said that no matter how good the exercise plan and the ideal exercise time are, if they can't be sustained, they can't maintain the effectiveness of exercise. Persistence is the basis of all exercise habits. Modern people are busy with work, so it is difficult to take time out to exercise. Except for professional athletes, few people can decide whether to practice in the morning or at night. Therefore, although regular exercise or retraining at night can give you greater training advantages, choosing the most convenient and feasible exercise time is the best strategy for most people. Dr. Scott shared the priority of exercise time allocation: the most basic time allocation is to arrange training according to personal time permission and preference, which is the most feasible for ordinary people; If you have a fixed life schedule, it is best to train in a specific room; If you are lucky, you can exercise at night, which is the best, but it is also the choice with the least time flexibility. Does training at night affect sleep? Many people will ask: Will heavy training at night affect sleep? Dr. Scott said that the comprehensive study published in the journal Sports Medicine on October 20-0/8 showed that so far, there was no study that night exercise would hinder sleep, on the contrary, it would help the quality of sleep; The research on retraining also found that retraining in the morning, at noon or at night is helpful to sleep at night. But Dr. Scott reminded that there is no study that ultra-high intensity exercise, or exercise within one hour before going to bed, will not affect sleep; Therefore, people who are born with difficulty sleeping or have insomnia recently, it is best not to do high-intensity exercise at night to avoid insomnia. Source of this film: Dr. Scott, whose real name is Wang Siheng. I have been fascinated by fitness since medical school. In his spare time, he is either exercising/cooking/eating or studying scientific knowledge of exercise/diet/health. He is a fitness fan. Dr. Scott's one-minute fitness classroom