Moderate exercise can change the body's metabolic state, enhance immunity, and prolong people's life. Whether it is early morning or evening exercise, it can play a certain role in fat loss, but it has different emphases on metabolic effects.
Recently, a research team at the University of Copenhagen in Denmark found through mouse experiments that different times of exercise have different effects on tissue metabolism. This paper was published in the prestigious academic journal "Cell Metabolism".
"Life Times" (search for "LT0385" within WeChat to follow) invites exercise experts to interpret the techniques and precautions of morning and evening exercise, so that you can achieve the maximum exercise effect according to your own needs.
Experts interviewed
Qiu Xuqiang, deputy chief physician of the Department of Sports Medicine, Xiangya Hospital, Central South University
Wang Jun, Director of the Department of Exercise Physiology of Beijing Sport University
Professor Gou Bo of the Department of Health Sciences of Xi'an University of Physical Education
Early morning vs evening exercise have different metabolic effects
Researchers at the University of Copenhagen in Denmark divided the mice into two groups and had them exercise on a treadmill for 1 hour in the early morning or late afternoon.
After the exercise, the researchers collected tissues such as serum, skeletal muscle, liver, and white fat from the mice and analyzed the metabolites of these tissues.
The results found that the effect of exercise on metabolites was time-dependent and tissue-specific. In muscle tissue, for example, evening exercise altered 197 metabolites, while early morning exercise affected 52 metabolites. In liver tissue, 129 and 143 metabolites were affected in the early morning and late afternoon, respectively.
Exercise early in the morning to control blood sugar
The researchers found that after early morning exercise, the liver showed a significant fatty acid metabolic response, while the liver's carbohydrate metabolism increased during early morning exercise, which indicates that liver glycogen is the preferred raw material for exercise energy supply in the early morning.
Early morning exercise mainly speeds up sugar metabolism and helps stabilize blood sugar levels throughout the day.
Exercise in the evening and burn fat
After evening exercise, the level of fatty acid metabolism throughout the body is significantly increased, which indicates that evening exercise activates fat oxidation in muscle.
Evening exercise mobilizes more lipolysis, and the effect of fat loss is better, and people with fat loss needs can choose to exercise in the evening.
Morning and evening exercises each have a set of techniques
The specific time to exercise mainly depends on the external environment and its own state. No matter what time of day, the wrong way to exercise may have adverse consequences.
How to practice in the morning?
Morning exercise can slowly awaken the body, making people energetic and energetic throughout the day. There are 4 specific considerations:
01
Practice again after the sun comes out
The temperature is low before sunrise, and it is easy to get cold when going out to exercise. Low temperature will also stimulate the human sympathetic nerves, so that blood vessel contraction is strengthened, easy to sudden cardiovascular and cerebrovascular diseases.
In the warmer season, morning exercise is after 5:30 to 6:30 a.m., and after 6:30 to 7:30 a.m. in winter. At this time, the sun is just rising, the temperature is gradually rising, and the air quality is relatively good.
02
Give your stomach a bottom
After a night of sleep, if you start exercising without eating, you may be dizzy and dizzy due to low blood sugar concentration, weak legs, and so on.
Fasting exercise can also irritate the heart muscle, causing problems such as arrhythmias and, in severe cases, sudden death.
It is recommended that before going out for morning exercise, you can eat a small amount of carbohydrates, such as bananas, biscuits, rice porridge, etc., and pay attention to hydration, you can drink a cup of honey water.
03
Warm up for 15 minutes
Warm-up should not only squeeze the arm to press the leg, do not do aerobic exercise, should be combined with local muscle stretching and full body activities, you can first run and jump in situ, the body warms up and then for the back, legs, shoulders, ankles and other places to stretch or rotate.
Do it for 15 minutes until you sweat slightly, breathe slightly tight, and your joints and muscles are flexibly lubricated.
04
Avoid single-item workouts
Repeated single exercise makes some parts in a long-term state of tension, easy to strain, and other parts are not fully exercised. It is recommended to do more than two kinds of exercises per morning exercise, interspersed with exercises such as strength, coordination, and flexibility.
The elderly should reasonably choose soft sports according to their own health conditions, such as jogging, tai chi, square dancing, etc., low-intensity and slow exercise is the safest.
How to practice in the evening?
In the evening, the air has a high oxygen content, the temperature is suitable, and the environment is conducive to exercise. The specific precautions are as follows:
01
Do high-intensity exercise appropriately
In the evening, people have a higher body temperature and the best muscle elasticity.
After the nutritional intake of early and medium food, the body muscles and tissues can be repaired, and there is enough energy to be consumed, so the exercise effect is good and it is not easy to be injured, and high-intensity exercise can be done, such as heavy training and high-intensity intermittent exercise.
02
Do not exercise for 1 hour before bedtime
Doing some low-intensity exercise at night is helpful for sleep. However, high-intensity exercise before bedtime activates the sympathetic nervous system, resulting in difficulty falling asleep.
To prevent insomnia after exercise, mindfulness, meditation, or meditation can be done after exercise to relax your emotions and body.
4 details to reduce sports injuries
Exercise is more important than strength and speed. Some people practice for an hour or two, or even sweat not to stop, thinking that this can achieve the purpose of exercise.
In fact, if the intensity of exercise is too large, it may cause increased blood pressure, accelerated heart rate, myocardial ischemia and hypoxia, and physical weakness.
Sports injuries can cause a "devastating" blow to the body, experts recommend 4 steps to do a good job of sports safety protection:
For the general population, the maximum heart rate for men is "220-age", the maximum heart rate for women is "210-age", and the sports safety warning line is 75% of the maximum heart rate.
If you are older and have had symptoms of coronary heart disease, it is recommended to first reduce the intensity of exercise and monitor exercise risks if conditions permit.
People can also judge whether the intensity of exercise is appropriate based on their own feelings:
If the whole body is comfortable, the spirit is happy, the energy is energetic, and the sleep is good after exercise, the intensity is moderate;
If you feel very tired after exercise, even after a night's rest, you still have a feeling of fatigue, and have dizziness, panic, nausea, loss of appetite, limb weakness, poor sleep and other symptoms, it means that the amount of exercise is too large. ▲
Editor of this issue: Liu Yunxuan
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