It is best to choose the morning or evening?Scientists say that it is best to move first!

Recently, with the singing of "Compendium of Materia Medica", a new sports boom is emerging. After achieving the initial goal of climbing from the bed, Liu Genghong's girls began to move towards higher -level goals -achieve higher quality to achieve higher quality sports.

So someone raised such a question: Is it good to exercise in the morning or the effect of exercise at night?

Picture source: veer

This problem is very complicated, but the scientific community has done a lot of experiments. Let's take a look at some of the current views!

Rat experiment: exercise in the morning to control blood sugar, reduce fat at night

Recently, a study carried out on rats provided a new perspective for "good morning exercise or good night exercise" [2]. Essence

In this study, rats were placed in a rotating cage for an hour before dissecting them.

Researchers divided these rats into two groups, one group immediately put into exercise after waking up in the morning, and the other group exercise before going to bed in the evening. In addition, a control group was set up. The rats in the control group were also raised in similar cages, but the rotating cage was locked, so they could not exercise a lot as in the previous two groups.

The researchers then extracted hundreds of hormones and substances in their bodies from the blood, muscles, liver, brain, white fat and brown fat cells, and detected them one by one. In addition, several gene expression levels in rats have been evaluated in detail.

What is the result?

Studies have found that when rats are fully physical exercise, no matter when the exercise time period is specifically, hundreds of substances in their bodies will synchronize content changes. Numerous substances in muscle, liver, and fat tissue response as if they are cooperating with each other.

Is there no difference between exercise at different times?

No, in different time periods, the types and contents of changes are indeed different.

After careful analysis, the researchers found that if the rats moved immediately after waking up, the biochemical process of burning carbohydrates would be activated. And if the rats exercise before falling asleep, it is a series of substances related to burning fat.

Although we cannot completely distinguish fat metabolism and carbohydrate metabolism, because the two are originally a complementary system in mammals, but from the results, higher levels of fat metabolism are conducive to weight loss, higher levels, and higher levels The metabolism of carbohydrates is conducive to controlling blood sugar.

If it corresponds to exercise time, it is not rigorous, for rats, exercise after waking up is conducive to controlling blood sugar, and exercise before falling asleep is conducive to weight loss.

Image source: References 2

Although these conclusions are obtained in experimental animals, they have different physiological characteristics as humans, but researchers believe that the metabolic mechanism observed among the two is similar, which also clarifies different sports in the morning and evening. The effect provides clues.

However, in real human experiments, we cannot analyze so many indicators and systems like experimental animals, and there seems to be some contradictions between the conclusions of this experiment and the similar research that we have already available.

Human experiment: The difference in weight loss in morning and evening exercise is not large

In 2019, the United States conducted an interesting study [1]. Researchers recruited 88 volunteers of obesity (BMI25 or above) and divided them into four groups to test the relationship between daily exercise time and weight loss of each group.

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Among these four groups, the first group of exercise time is arranged between 7 and 12 am. The second group is between 17 pm and 23 pm. Essence

After 10 months, researchers observed obvious differences between four groups. Those human body that exercise in the morning is the most reduced, and the amount of human weight reduction at night is relatively less. However, the difference between the two is not very large, about 5%.

Remember what we said earlier in rats? The differences in these two studies, in addition to the differences in the research objects, are also the different physical data that pays attention to. In the study of rats, not weight, but blood glucose levels and fatty acid metabolism, etc., are not actual weight indicators.

However, this is not difficult to explain, because the relationship between nutrient metabolism and weight is more complicated. For example, overweight does not necessarily mean that your blood glucose level is super high. Some people are thin, but the blood glucose level is very high, while some people look fat, but the blood sugar level is relatively low.

Therefore, it is not surprising that the results between various studies are inconsistent. It can only be said that the human body is a super complicated system. We still need to continue our understanding of our body.

Moreover, even in the study of weight, we can see that the difference in weight loss that can bring in morning and evening exercise is not so large, so everyone should arrange the appropriate exercise time according to their own work and schedule.

Should we exercise in the morning or at night?

According to the current research, there is no need to entangle in the morning exercise or at night, because many evidence proves that insisting on exercise every day is a good habit of increasing a healthy life.

Speaking of which, a friend must ask again, how long should I exercise? We have conducted a lot of research on the benefits of exercise. Normal exercise should be at least three times a week, preferably more than five times, each time for about 30 minutes. As for what type of movement, it is not important. It should be added that exercise intensity should be adjusted with age to maximize the effect of exercise as much as possible.

Picture source: veer

Tell everyone a small secret-to evaluate the indicator of the intensity of the exercise, that is, our pulse should be 0.6 times that of (220-age) during the exercise.

For example, if Lao Liu is 50 years old this year, then 220 minus 50 is equal to 170, and then multiplied by 0.6 equal to 102, that is, when he exercise, the pulse every minute reaches 102 times, it will achieve reasonable exercise intensity. Therefore, the choice of exercise varies from person to person. For the 50 -year -old Liu Lai, excessive slow exercise such as walking may not be the most reasonable way.

In addition, you don't have to deliberately pursue the time of each exercise, but the number of exercises per week should be as many as possible, while maintaining regular exercise for a long time.

Finally, we can see that no matter in the morning or at night, as long as you exercise, you will definitely gain something! So don't tangle when to exercise, just move it!

Produced: Popular Science China

Author: Zhang Renmei

Producer: China Science Popularization Expo

references:

[1] Willis EA, ET Al, The Effects of Exercise Session Timing on Weight Loss and Components of Energy Balance: The Midwest Exercise TRIAL 2. Int Jible. 9, 2019.

[2] SATO S, Et Al., Atlas of Exercise Metabolism Revers Time-Dependent Signatures of Metabolic Homeostasis. Cell metab, Feb 1, 2022.

The China Science Popularization Expo is the Science Popular Science Platform of the Chinese Academy of Sciences. It is sponsored by the Computer Network Information Center of the Chinese Academy of Sciences. Relying on the high -end scientific resources of the Chinese Academy of Sciences, it is committed to spreading cutting -edge scientific knowledge and providing fun science and education services.

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