锻炼的最佳时间是什么时候 When is the best time to exercise

There has been much discussion and actually much controversy around when is the best time of day to exercise to maximize not just our overall physical health, but also our physical performance.

一天中锻炼的最佳时间是什么时候，这不仅能最大限度地提高我们的整体身体健康，还能提高我们的身体表现，对此有很多讨论，实际上也有很多争议。

I would probably say that any time of the day is the right time of exercise.

我可能会说，一天中的任何时间都是锻炼的最佳时间。

But there is some evidence that exercising at different times of the day can give a different result on our metabolism.

但有证据表明，在一天中的不同时间锻炼会对我们的新陈代谢产生不同的影响。

We have certain times of the day where we are stronger.

我们一天中总有一些时候我们更强大。

We have certain times of the day where we have greater endurance.

在一天中的某些时候，我们的耐力更强。

There are certain times of the day when different hormones are released.

一天中有特定的时间会释放不同的激素。

I don't think we can make a general population-wide recommendation of, here's what will happen if you exercise in the morning, here's what will happen after you exercise in the evening.

我不认为我们可以给所有人一个普遍的建议，比如，如果你早上锻炼会有这样的结果，晚上锻炼后会有这样的结果。

We have to understand that in this particular instance with exercise response and we have great evidence scientific evidence that women and men respond differently to exercise.

我们必须明白，在这个运动反应的特殊例子中我们有大量的科学证据表明女性和男性对运动的反应是不同的。

At the beginning of this year, we published what we call an atlas of how different organs respond to exercise at different times of the day.

今年年初，我们发表了一份地图集，展示了不同器官在一天中不同时间对运动的反应。

And what we did was a study in rodents in mice and we had these mice run on a treadmill for one hour, either during the early active phase which would sort of be like their daytime or their early rest phase which would be like sleeping for them.

我们在老鼠身上做了一个啮齿类动物的研究，我们让这些老鼠在跑步机上跑一个小时，要么是在早期的活跃阶段就像白天一样要么是在早期的休息阶段就像睡觉一样。

We looked at how sugars and fats and proteins were metabolized when we had the mice perform the exercise in the morning, there was a greater burning of different fuels in the tissues of the animals after the exercise period.

我们观察了糖、脂肪和蛋白质是如何代谢的，当我们让老鼠在早上进行运动时，在运动期间，动物组织中不同燃料的燃烧更大。

It wasn't just the working muscle that broke down all the fuels, we found that the fat cells broke down fuels, the liver broke down fuels, and many many organs contributed to the response of exercise.

不仅仅是工作的肌肉分解了所有的燃料，我们发现脂肪细胞分解了燃料，肝脏分解了燃料，许多器官都参与了运动的反应。

And when they perform the exercise during the early rest phase, when they were supposed to be sleeping, there was really very little breakdown of the metabolites.

当他们在休息的早期进行锻炼时，也就是他们应该睡觉的时候，代谢物的分解很少。

We recruited 30 women and 27 men and we had an early morning group those that were exercising between 6 and 8 am in the morning, and then an evening group of those that were exercising between the hours of 6: 30 and 8:30 pm.

我们招募了 30 名女性和 27 名男性，我们有一个早起的小组他们在早上 6 点到 8 点之间锻炼，然后是一个晚上的小组他们在晚上 6：30 到 8：30 之间锻炼。

We chose those two time periods because those were most reflective of when people adults that were working that had families were most likely to be exercising.

我们选择这两个时间段是因为这两个时间段最能反映出有工作有家庭的成年人最有可能锻炼的时间。

We had them exercising four days a week, I've developed this exercise paradigm called rise, it consists of resistance exercise, high intensity interval exercise, stretching exercise.

我们让他们一周锻炼四天，我开发了一种叫做上升的锻炼模式，它包括阻力运动，高强度间歇运动，伸展运动。

And then endurance aerobic cardiovascular exercise.

然后是耐力有氧心血管运动。

So those are the four different types of exercise.

以上就是四种不同类型的锻炼。

We had these men and women doing over the 12-week study period and they were doing each form of those exercises one day a week.

我们让这些男性和女性在为期 12 周的研究期间进行锻炼他们每周做一天这些锻炼的每种形式。

What we found was that the women that were exercising in the morning over the course of the 12 weeks had significant reductions in their total body fat and more importantly, in their abdominal fat region.

我们发现，在 12 周的时间里，早上锻炼的女性体内脂肪总量显著减少，更重要的是，腹部脂肪区域明显减少。

And that's a problematic area because we know it's associated with the highest risk for cardiovascular metabolic disease.

这是一个有问题的区域，因为我们知道它与心血管代谢疾病的风险最高有关。

In the evening, women developed much greater strength in their upper body and then they also developed greater muscle function in their endurance capacity, so they were able to do more repetitions.

在晚上，女性上半身的力量得到了很大的发展，同时她们的肌肉功能也得到了很大的发展，从而提高了她们的耐力，所以她们能够做更多的重复运动。

In the men, what we found was that they generally improved regardless of what time they exercised, either first thing in the morning or at the end of the day with a few exceptions.

在男性身上，我们发现，无论他们在什么时间锻炼，无论是早上的第一件事还是一天结束的时候，他们都普遍有所改善，只有少数例外。

The men that exercised in the evening had a greater reduction in their blood pressure.

晚上锻炼的男性血压下降幅度更大。

When the men performed this high intensity training in the afternoon, they had a blood glucose lowering effect, that was great.

当这些人在下午进行这种高强度训练时，他们有降低血糖的效果，这很好。

The surprise was when the same men performed the exercise in the morning.

令人惊讶的是，当同样的人在早上做这个练习时。

In this case, they had a rise in their blood sugar levels, we didn't expect that.

在这种情况下，他们的血糖水平上升，这是我们没有预料到的。

More world records have been broken when the competitions are performed in the afternoon or evenings, and there's some evidence that people have greater power and they're stronger during the afternoon versus in the morning.

当比赛在下午或晚上进行时，更多的世界纪录被打破，有证据表明，人们在下午比早上更有力量、更强壮。

There's some evidence that if you're not always familiar or accustomed to exercising, exercising with really hard training before you go to bed is very stressful for the body.

有证据表明，如果你不总是熟悉或习惯于锻炼，那么在睡觉前进行高强度的锻炼对身体来说是非常有压力的。

It increases the heart rate, you have more stress hormones on board.

它会增加心率，你在飞机上有更多的压力荷尔蒙。

You may not feel like you can sleep as well if you do a really hard training pass right before you go to bed.

如果你在睡觉前做了一个非常艰苦的训练，你可能会觉得你睡不好。

Our study participants were reporting a significantly improved overall mood state when they were exercising in the evening.

我们的研究参与者报告说，当他们在晚上锻炼时，他们的整体情绪状态得到了显著改善。

Contrary to what we have found in the past and so it may just be that we need to engage in these other forms of human movement that also have a very strong connection to the mind-body wellness component.

与我们过去的发现相反，所以可能只是我们需要参与这些其他形式的人体运动，它们也与身心健康成分有很强的联系。

Our study participants came in being very very faithful and regular exercisers of one really major form, we had runners, we had cyclists, we had powerlifters.

我们的研究参与者都是非常忠实的定期锻炼者，我们有跑步者，骑自行车者，力量举重者。

And so when they were asked to engage in these other forms that we were having them do over the course of the 12 weeks after the first two three weeks, there was like a light bulb that went off our bodies benefit from a multi-modal form of exercise as opposed to doing just one singular monolithic type of movement.

因此，当他们被要求参与这些其他形式的运动时我们让他们在前两周，三周后的 12 周内做这些运动，就像一个灯泡熄灭了我们的身体从多模式的运动中受益而不是只做一种单一的运动。

It's not an easy question to answer what time of day is best to exercise, but I the take-home message is the best time to exercise is the time you get to exercise.

这不是一个容易回答的问题，什么时间是最好的锻炼，但关键的信息是，最好的锻炼时间是你开始锻炼的时间。

Find a time that fits your schedule and make sure that you incorporate that into your lifestyle.

找一个适合你时间表的时间，并确保你把它融入你的生活方式。

You have to always remind people that although there are certain time-specific benefits to exercising, the bottom line comes down to when it is that you can do it and when you prefer to do it.

你必须经常提醒人们，尽管锻炼有特定时间的好处，但底线是什么时候你能做，什么时候你更喜欢做。

For many people, there are chronological preferences to be a morning person, others much prefer to do things in the evening.

对许多人来说，从时间顺序上来说，他们更喜欢做一个早起的人，而其他人更喜欢在晚上做事。

So, I would also encourage that as a consideration to just make sure that you're choosing that time of day that you're most likely to stick with it long term.

所以，我也鼓励大家考虑一下，确保你选择了一天中最有可能长期坚持下去的时间。