When is the best time to do weight loss exercises? Scientific timing helps you burn fat efficiently
In recent years, weight loss exercises have become a hotly discussed way to lose weight on the Internet because they are easy to learn and require no equipment. Combining hot topics and data in the health field in the past 10 days, this article provides you with a structured analysis from three aspects: optimal exercise period, effect comparison and precautions.
1. An inventory of popular weight loss exercises topics across the Internet
| hot topics | Discussion popularity | Related keywords |
|---|---|---|
| The effect of fasting jump exercise to lose weight | 120 million reads | Fat burning efficiency, hypoglycemia risk |
| Evening exercise affects sleep | 86 million reads | Cortisol, difficulty falling asleep |
| Can you do weight loss exercises during your menstrual period? | 65 million reads | Estrogen, exercise intensity |
| HIIT vs. aerobics | 150 million reads | Heart rate zone, continuous fat burning |
2. Comparison of the effects of weight loss exercises at different periods of time
| time period | Advantages | Things to note | Suitable for the crowd |
|---|---|---|---|
| 6:00-8:00 in the morning | High efficiency in burning fat on an empty stomach | Need to replenish water to avoid hypoglycemia | Regular scheduler |
| 15:00-17:00 pm | Peak body temperature and good muscle elasticity | Avoid within 1 hour after meals | Home office workers |
| Evening 19:00-20:30 | relieve stress | End time no later than 2 hours before going to bed | office workers |
3. Scientific advice: Choose a time period based on your goals
1.Lose weight quickly:It is recommended to train on an empty stomach in the morning, when glycogen reserves in the body are low and the energy supply ratio from fat can reach 67% (data source: American College of Sports Medicine).
2.Mainly shaping:Muscle strength in the afternoon is 10%-15% higher than in the morning, making it more suitable for compound movements including squats and planks.
3.Improve sleep:Choose low-intensity aerobics (such as yoga) in the evening, and control your heart rate below 60% of your maximum heart rate.
4. Precautions
• Avoid exercising immediately after meals, with an interval of at least 1.5 hours
• It is recommended to switch to stretching exercises 3 days before menstrual period
• The appropriate duration is 30-45 minutes, 4-5 times a week
Combined with the discussion on the "exercise biological clock" in the current hot search, individual differences cannot be ignored. It is recommended to try different time periods for a week, record the changes in body fat rate and fatigue, and find the exclusive golden time.
Note: The data in this article are synthesized from the hot lists of Weibo, Zhihu, and Keep platforms in the past 10 days, as well as the 2023 chronokinesiology research in the Journal of Sports Medicine.
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