In fact, when is exercise the most effective for losing weight?

The answer is

Exercise is effective for losing weight at any time. I often feel that when is the best time to exercise, it is better to take exercise time to explore.

We have 24 hours a day, of which the activity time is about 14 hour. Everyone's life schedule and working hours are different, so for me, as long as I can spend 30 minutes doing exercise every day, it will be effective!

Of course, as I have always stressed, aerobic exercise and anaerobic exercise can be done together. Aerobic exercise, such as running, is easier to get started and has good fat burning efficiency.

Anaerobic exercise is more intense and tiring, but it has a good effect on muscle gain, so if possible, aerobic exercise for one day and anaerobic exercise for one day is the simplest exercise plan that you can get started without worrying.

So I want to emphasize this point with you first. As for the efficiency of exercise to lose weight, of course, there will be a problem of better efficiency at any time, but don't burn the most fat because of exercise in the morning, for example, and I can't exercise in the morning. Whenever you have time to exercise, you will win a big step!

Let's talk about when exercise is the most effective way to lose weight.

1. Exercise on an empty stomach as soon as you get up:

What most people often ask is that people say that getting up on an empty stomach is the most effective way to burn fat? Really?

Physiologically, because there is no food source from the last night's dinner to waking up the next morning, the amount of liver sugar in the body will be relatively low. Generally, when we do aerobic exercise, we will burn liver sugar first, and then start the aerobic system of carbohydrates and fats for about 10~ 15 minutes, so the theory of fasting in the morning is based on the content of liver sugar in the body.

In fact, this statement is correct, just pay attention to one thing, because the liver sugar stock is insufficient, and you have not eaten, so fasting exercise is prone to hypoglycemia, lack of strength, lack of energy and so on. I also tried to run as soon as I got up without eating. The result is that I'm hungry, I don't have the strength to run, and my blood sugar is too low, so if you think about it, it's not impossible to exercise on an empty stomach, but remember to measure your situation. Strictly speaking. Getting up on an empty stomach aerobic exercise may have better fat burning efficiency, but please do less strenuous aerobic exercise, such as brisk walking, jogging, riding a bicycle lightly and riding a flywheel at home. If you want to exercise, you can eat a banana before exercising, which will be more energetic ~

2. Exercise before meals:

As we all know, it is very important to supplement after exercise, because you need good carbohydrates and high-quality protein to help replenish liver sugar and repair damaged muscles after exercise, so exercise before meals is a good choice. If I am free in the afternoon, I will choose to do intensive aerobic or anaerobic exercise around 4 o'clock, which is just the time for dinner, and then have a healthy dinner directly. Nutrition absorption and energy utilization are the most efficient, and because of the high sensitivity of insulin after exercise, blood sugar can be controlled without releasing too much insulin, and the calories eaten are not easy to accumulate, but will be used for consumption. In addition, supplementing carbohydrates and protein after exercise will also contribute to muscle synthesis, so I often say that it is the best time to eat ng food after exercise. Of course, it doesn't mean that you can eat indiscriminately after exercise, but that there will always be occasional.

3. Exercise after meals:

Many people ask, can you exercise after meals?

Because within two hours after a meal, the blood sugar concentration in the body is usually relatively high. When blood sugar is high, insulin is released to help lower blood sugar. However, insulin is also a synthetic hormone. If insulin comes out to control blood sugar, it means that all energy will be converted into fat. Moreover, long-term hyperglycemia, or high or low blood sugar, may cause insulin resistance, that is, insulin failure and no longer release. At this time, there will be metabolic syndrome, which is type II.

There is also exercise after meals, because exercise helps to improve the sensitivity of insulin, so exercise after meals is actually effective in controlling blood sugar, but because if you are full, strenuous exercise after meals is not good for your health and the efficiency of losing weight is not good. If you are full, the most recommended thing is to walk fast like this, which is low in intensity, but it can also raise a certain heart rate, which will be very helpful for controlling blood sugar and is not easy to accumulate.

So if you exercise after a meal, you can usually walk immediately after a meal. It is a better choice to do higher intensity aerobic or anaerobic exercise after meals 1~2 hours.

4. Exercise at night or before going to bed:

Now most people are office workers who work long hours, or housewives at home. They often have to wait until they are busy late to have time to exercise (I am).

So I usually do more exercise at night or before going to bed. The problem that usually happens before going to bed is that after exercise, someone will be more excited because of sympathetic nerve stimulation, so they can't sleep after exercise. This situation is generally easy to appear in people who have no exercise habits. Like myself, I am very tired and sleepy after exercise, even too busy to sleep after exercise, and there are many other things to do. So it doesn't bother me that I can't sleep after exercise at night, but if some people are the type who can't sleep after exercise and are not used to it after a while, they may adjust their exercise time, for example, to exercise in the morning or before meals.

Many people will ask if they want to eat before going to bed. Generally speaking, it depends on the intensity. If your bedtime exercise is very relaxed, such as just doing 10 or 20 push-ups, or just doing 20 sit-ups, the intensity of this exercise is strictly low and basically does not need to be supplemented. But if your intensity is high and your exercise time exceeds 30~45 minutes, you still need to supplement it.

Generally speaking, the time of exercise will probably be these times, and there will probably be the above differences.

If you get up and exercise efficiently >: exercise before meals > exercise after meals > exercise before going to bed.

But in fact, I always exercise more before going to bed, and I have achieved good results, so whenever it is convenient for you to exercise, just move and it will work at any time!

Finally, for weight loss, good diet control is still the most important. Good diet accounts for 70% of the key, and the remaining 30% of exercise can help us achieve twice the result with half the effort and get better posture and lines ~

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