Most of us don't have enough time to run, and I'm often asked how often it is to be the best time to run. First, let us talk about persistence. If you can't take 30 to 45 minutes of running time every day, you might as well cut it into 2 or 3 sections of running 10 to 15 minutes a day, and you will still get the same benefits. In fact, this approach is very effective because engaging in sports in the early morning and evening can enhance night rhythm. In the past, our ancestors were very alive all day, especially in the morning and evening. Many wild animals were active at dawn and dusk, so hunters needed to move during these 2 periods.

Morning exercise

Early morning is a good time to go out for aerobic exercise. A quick walk or any outdoor activity in bright sunlight is the best way to synchronize the brain clock, helping overcome any time difference reaction, or feeling of lack of sleep, and it is also an important mechanism to maintain and enhance brain function. First, it will improve your mood throughout the day. In addition, movement stimulates new brain cell generation and enhances the brain to establish new neural connection capabilities, which helps to learn more deeply and increase memory. We also know that movement can help repair damaged brain cells by improving the ability of neurons to repair their own DNA. This effect can also help repair brain patches in patients with Alzheimer's disease.

You have to wait until after sunrise to go for a walk, run, swim, or ride after sunrise. You can start the activity from 30 minutes to 2 hours before and after sunrise, during which time the outdoor light can reach 800 to 1,000 lux, this is the ideal and comfortable amount of sunlight. Bright sunlight will activate the blue light response in your eyes and stimulate your brain function as you move. If you go to the gym to exercise in the morning, don’t choose the darkest corner of the room, but beside large glass windows or in a bright spot.

As long as you keep warm in your clothes, you can take a morning walk all year unless there is a special weather forecast. In fact, running in cold air will get some additional health benefits. Cold air activates brown fat, or converts white fat into beige fat. Brown fat is rich in granular bodies (this is the energy of any cell), and the more granular bodies the fat cells have more burning power. In addition, when moving in cold air, the body will burn fat and make the body heat up. As long as you move at low temperatures, you can actually consume some fat.

Sports + limited time eating = maximum fat burning potential

Traditional viewpoints believe that before any exercise, you should eat first, which is not necessarily the case. If you fast for 10 to 12 hours before walking, running, or riding in the morning, your body is likely to consume your stored fat to get heat during exercise. If you start exercise in the morning before breakfast, the muscles will consume more heat and need more fat as energy source, which will actually burn more fat stored in the body.

Moreover, the more muscle you have, the more calories you consume throughout the day, and the thinner and healthier your body will be. Strong physical exercises (such as rowing, soccer or basketball) in the morning may not be ideal for peak performance, while walking, jogging or riding is a physical activity that can be taken before breakfast.

Benefits of outdoor sports in the morning

Based on many reasons, it is ideal to do outdoor sports in the morning:

• you will be exposed to sunlight to synchronize brain clocks.

• Under sunlight, it can improve alertness and reduce frustration.

• On cold days, body brown fat will be activated and increase the possibility of fat burning.

• Morning corticosterol will naturally improve to health, which will reduce inflammation.

Enjoy after afternoon

Another good time for body movement is at dusk or evening, starting from 3 pm to dinner, when muscle strength begins to rise, which is the best time for physical training, including heavy lifting or indoor flying wheels. High-strength training athletes and those who want to strengthen their body energy will find that exercising before dinner and eating a protein-rich meal can help muscle repair, strengthen muscle mass and quickly restore physical strength.

The factors that reach peak movement are related to the various clocks within the body. The muscles absorb and utilize nutrients when they are repaired in the evening. Brain function involving sports coordination is usually very active during the day, which helps with sports performance. The blood flow and blood pressure in the afternoon are also very high, which can enhance muscle oxygenation.

movement also has a night rhythm. In sports competitions, the difference in sports performance in one day may also be as high as 25%. If you want to get the most benefit from the movement with minimal damage, then the afternoon is the best time to go to. Many studies have pointed out that sports coordination and physical fitness peaks around the evening. The analysis further proved this point in the night football competitions of the 25 seasons from 1970 to 1994. When the West Coast team headed to the East Coast to participate in the Monday night football competition, the game started within 48 hours after the flight. Although the East Coast team has home advantages, the West Coast team's chances of defeating the East Coast team will obviously be higher. This is because the game is at 9 pm, which is the end of the peak performance of the East Coast team. However, the West Coast team was still in the old time zone and just hit the golden time when they reached the peak at 6 p.m.

For most people, there are 2 real benefits to afternoon or evening exercise. As we all know, exercise can reduce appetite, so afternoon exercise not only helps burn some calories, but also reduces the feeling of hunger during dinner, so eat less. Exercise can also help the body muscles absorb more glucose without relying on intraocular mechanisms. Because insulin production and gradual decline at night, insulin alone may not be enough to prevent the body's blood sugar from rising beyond the health range. Just exercise for 15 minutes at night will strengthen the muscles' ability to absorb some blood sugar and keep the blood sugar concentration within a healthy range.

Some people worry that if they leave their intensity exercises to be performed later, they will not have enough time between dinner and sleep. Suppose your work hours are traditionally from 9 to 5, and after get off work you go to exercise first and then eat evening meals, that is equivalent to extending dinner until 7:30 or 8:00 pm. Nothing is true, because sports will eliminate some sins, the benefits brought by sports will be very good and will lose 1 or 2 hours of TRE (edited: Intermittent eating). If you want to perform endurance exercise and want to double your efforts to challenge extremes, you must remember that you only need to perform a 10-hour TRE.

If you exercise after dinner, it is better than not

If you don’t have time to exercise in the morning or afternoon, it is better than not

If you exercise in the morning or afternoon, it has a specific set of benefits that can affect the night rhythm of your body and maintain a stable blood sugar level. Body activities will increase the need for glucose, and muscles can absorb a large amount of blood sugar, thus reducing the blood sugar peak after dinner and maintaining it in a normal physiological range. After dinner, suitable physical activities (such as walking at night or doing housework) can also help digestion, allowing food to move smoothly into the digestive tract and reducing the chance of acid reflux or heartburn. As intraocular release and subsequent regulation of blood sugar decrease at night, for people with type II diabetes, any physical activity at night is like taking a diabetes prescription, which helps lower blood sugar.

It is not clear whether exercise after dinner will affect sleep, but we do know that any physical activity will promote good sleep. We also know that exposure to strong light at night will delay your sleep time, and if you have to exercise after dinner, it is best to avoid bright lights.

However, not all night sports are good, and extreme activities or high-strength sports are best performed before dinner. Exercising at night at the gym or jogger may increase corticosterol to morning levels and delay the rise of melatonin at night. Strong exercise can also increase body temperature and accelerate your heartbeat, which can interfere with your ability to fall asleep. You may accidentally send a signal that was too early to reset your physiological clock. More importantly, if you exercise vigorously at night, your brain will think that it is dusk, and we are usually very active, so it delays the secretion of melatonin. Perhaps because of this, some people who exercise at night (not all) will also delay until midnight to go to bed. If night is the only time you can exercise, take a shower before going to bed, which can reduce your body temperature and help you fall asleep.

Book Introduction

Use physiological clocks to develop good health: the 8/7/12 working and rest method of the medicine, helping you effectively reduce weight, sleep well every day, and have a full mental health Author: Saqian. Panda Publishing House: Business Weekly Publication Date: 2020/06/11

Author Introduction Saqian. Satchin Panda, PhD

World-renowned Biology Institute, a physician at the Salk Institute, founder of the Executive Committee of the Center for Circadian Biology at the University of California, San Diego, and Pew Scholar. Dr. Panda is a powerful expert in the study of physiological clock behavior, physiological function and New Dai-Cheng. He was awarded the Mesozoic Achievement Award at the American Federation of Aging Research.