Choose the right time to exercise! Seize the golden hour in the evening

Fitness is an anaerobic exercise, while weight loss is an aerobic exercise. In terms of exercise effects, both aerobic and anaerobic exercise are effective, so you might as well do them together. Start with aerobic exercise. I recommend everyone to do "anaerobic exercise + aerobic exercise" in parallel, because strengthening intramuscular strength can increase the basal metabolic rate, burn body fat, and help the body secrete hormones.

By performing "anaerobic exercise + aerobic exercise" in parallel, the human body will produce the following phenomena. High-intensity anaerobic exercise, such as weight training, will increase the secretion of growth hormone. Growth hormone breaks down fat into fatty acids and glycerol. If you don't continue exercising, these substances will eventually turn back into fat. Therefore, if you do aerobic exercises such as brisk walking for a short period of time, the broken down fat will be burned and used as energy, which can achieve the effect of weight loss.

Most sports clubs start with running training and end with weight training, and some days they only do running or weight training. To improve exercise effects in a short period of time without putting too much burden on the body, the best method is to combine aerobic and anaerobic exercise. By using aerobic and anaerobic methods together, short-term running can also produce sufficient results. Anaerobic exercise secretes more growth hormone than aerobic exercise. Although aerobic exercise lasting more than 30 minutes will secrete growth hormone, short-term brisk walking does not secrete growth hormone.

For office workers, the simplest exercise training is to do 5 minutes of weight training in the office before going home after get off work in the evening, or get off the bus at the nearest stop before home and walk for 15 to 20 minutes home. There is no problem in spacing out anaerobic and aerobic exercise for a few hours. Because the secretion of growth hormone will continue for 5 to 6 hours after heavy training, taking a walk in a park near your home is also a good way. Perform "anaerobic exercise + aerobic exercise" from 5 to 7 pm. The growth hormone secreted can be used during sleep, allowing the body to repair itself before morning.

For most people, "5 minutes of weight training (anaerobic exercise) + 15 minutes of brisk walking (aerobic exercise)" is enough. The most effective time is between 5pm and 6pm. Because exercising during this period is most helpful for growth hormone late at night. 70% of the body's growth hormone is secreted during sleep, and "higher-intensity exercise" such as weight training will also secrete it for several hours.

When you’re off work, the hormones released from doing weight training in the office last until midnight. Since evening is the most ideal time for exercise and the golden period for sleep (sleep), a large amount of growth hormone is secreted, which makes the body recover and repair faster.

In addition, I would like to emphasize that although growth hormone will be secreted after weight training and when on an empty stomach, only doing weight training or not eating will not have any exercise effect. The autonomic nervous system, like growth hormone, requires appropriate tension and relaxation. Weight training is not meant to be done on an empty stomach, but rather between meals.

This article is from "Harvard Physician's Morning Style Rules" published by Shimao Publishing