早上运动好,还是晚上运动好?
试验期间他们每周运动4次,每次一种形式的运动(抗阻、拉伸、耐力或间歇性冲刺训练),除了耐力要练1小时或者更久,其余都在1小时以内。👉"抗阻”、“拉伸”是什么运动?
早上锻炼组:锻炼时间为 6:00~8:00,练完吃早餐
晚上锻炼组:锻炼时间为 18:30~20:30,练完吃晚餐
1.减肥效果
▲图:参考资料[2]
2.增肌效果
3.心血管健康
4.食欲、情绪方面
[1]Shogo Sato, et al. Time of Exercise Specifies the Impact on Muscle Metabolic Pathways and Systemic Energy Homeostasis[J]. Cell Metabolism, 2019, 30(1): 92-110.
[2]Arciero, Paul J et al. “Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men.” Frontiers in physiology vol. 13 893783. 31 May. 2022, doi:10.3389/fphys.2022.893783
[3]Hutchison, Amy T, and Leonie K Heilbronn. “Metabolic impacts of altering meal frequency and timing - Does when we eat matter?.” Biochimie vol. 124 (2016): 187-197. doi:10.1016/j.biochi.2015.07.025
[4]Li, Veronica L et al. “An exercise-inducible metabolite that suppresses feeding and obesity.” Nature, 10.1038/s41586-022-04828-5. 15 Jun. 2022, doi:10.1038/s41586-022-04828-5