Brewer said: "The human body has a certain physiological rhythm, and the daily cycle shows that there are highs and lows in a day. "If your exercise can keep pace with these rhythms, it will not only make exercise more effective, but also make it easier."
Scientists at the University of Chicago recently found that the best time to exercise is at night, because the levels of cortisol and thyrotropin are the highest at this time, and these hormones are related to accelerating metabolism and burning fat.
However, according to human rhythm experts, this is only part of it. The latest research shows that not only is certain exercise the most effective at certain times of the day, but you also have the best exercise time if you want to cheer up and improve your mood. And all the keys are the natural biological clock of human beings.
If you really want to make full use of the daily cycle, you must first make it clear that the purpose of exercise is to improve your health. Is it to lose weight? Or do you want to improve your mood, increase your vitality and improve your sleep quality?
"If you want to burn more calories, the best exercise time is before breakfast, as the first thing after getting up in the morning," said Harold Mavili, a fitness instructor who specializes in weight training. "Through exercise, you are in a state called ketosis. At this time, the human body has to consume fat as energy, and after a full meal, it consumes sugar (glucose) in the stomach as energy." Another excellent time to burn calories (reduce fat) is in the late afternoon and evening, when physical strength and stimulating hormones (such as adrenaline) are at their peak.
If the purpose of your exercise is to relieve tension, then the best way to correct it is exercise, even if it is simply stretching or going out for a walk, it is enough to reduce muscle tension and dispel hormones that make you feel extremely uneasy. Monitoring your body temperature every two hours for a week will help you make an exercise plan.
Exercise during the day can also help you sleep better at night. A recent study by Stanford University showed that 43 volunteers suffering from sleep disorder due to nervousness generally felt that after doing low-intensity aerobic exercise for 30-40 minutes four times a week before dinner, they fell asleep faster, the average sleep time was prolonged 1 hour, and the sleep quality was improved.
If you take exercise as a burden, try to synchronize it with your cycle! Here's what kind of exercise you should do when:
6 a.m.-9 a.m.
Suitable for: running, walking, archery, throwing, sailing, surfing, boating and playing football.
Reason: Because the body temperature is low and the joint muscles are the most stiff during this period, it is best to do some exercises with less intensity and endurance. In addition, because the heart rate and the degree of physical awakening are also the lowest at this time, it is a good time to engage in some sports that require good stability of both hands, such as archery and throwing. If you are a professional athlete, this time period is also the best time for skill training.
3: 00 to 6: 00 p.m.
Suitable for: tennis, volleyball, weight lifting and aerobic exercise that consumes fat.
Reason: This is the best time to exercise. Because the body temperature rises at this time, the strength and elasticity of muscles begin to reach the peak. At about 3 pm, the breathing channel is also the most relaxed (adrenaline secretion is the most vigorous at this time), so you can breathe freely, which means you can inhale more oxygen, increase your vital capacity and help your heart work more efficiently. The increase of adrenaline shows that your physical strength is increasing and your tolerance for pain is also improving, so that you can challenge yourself without too much discomfort.
6: 00 pm to 8: 00 pm
Suitable; Swimming, gymnastics, sprinting, yoga, ballet, stretching or aerobic exercise.
Reason: The body temperature is the highest in this period, so the muscles are the most flexible. At the same time, the secretion of adrenaline has reached its peak, so hard and lasting exercise becomes easier, which will help you adapt to these exercises more quickly.