锻炼的时间不同也会影响锻炼效果

2021年1月15日
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Study: How Exercising In Morning Impacts Body Differently Than Fitness At Night

锻炼的时间不同也会影响锻炼效果

锻炼的时间不同也会影响锻炼效果

Whether you’re an early-bird or a night-owl, getting regular exercise is still generally a good idea at some point in your schedule. It turns out, however, that when you log your workout may affect your body differently. A recent study shows that the health benefits of exercise differ depending on the time of day that you get in your workout routine.

无论你是喜欢早起还是夜子,经常锻炼一般都是一个好主意。但事实证明,你所选择的锻炼时间可能会对你的身体产生不同的影响。最近的一项研究表明,锻炼对健康的好处取决于你每天锻炼的时间。

Researchers from the University of Copenhagen and the University of California, Irvine discovered these significant differences by placing mice on a treadmill at various times of day. Mice are nocturnal animals so their circadian rhythm runs in the opposite direction of humans. Their morning starts when it gets dark and their night starts when it gets light.

来自哥本哈根大学和加州大学欧文分校的研究人员在每天的不同时间把老鼠放在跑步机上,发现了这些显著的差异。老鼠通常是夜间活动的动物,所以它们的昼夜节律与人类相反。它们的一天从天黑开始,到天亮结束。

“There appears to be rather significant differences between the effect of exercise performed in the morning and evening, and these differences are probably controlled by the body’s circadian clock,” says co-author Jonas Thue Treebak, an associate professor from the Novo Nordisk Foundation Center for Basic Metabolic Research, in a release.

研究报告的合著者,诺和诺德基金会基础新陈代谢研究中心的副教授乔纳斯·图·特里巴克说道:“早晨和晚上锻炼的效果似乎有很大的不同,这些差异可能是由生物钟控制的。”。

The authors found that when mice are on a morning exercise schedule, the cells in their muscles are able to process fat and sugar better. That being said, they also noted that running on the treadmill in the evening caused mice to use more energy (burn more calories) for longer periods of time.

“Morning exercise initiates gene programs in the muscle cells, making them more effective and better capable of metabolizing sugar and fat. Evening exercise, on the other hand, increases whole body energy expenditure for an extended period of time,” says Treebak.

研究人员发现,当老鼠在晨练时,它们肌肉中的细胞能够更好地处理脂肪和糖。另外,研究人员也注意到,晚上在跑步机上锻炼会使老鼠消耗更多的能量。对此,特里巴克说道:“晨练启动了肌肉细胞中的基因程序,使它们更有效地代谢糖和脂肪。另一方面,夜间锻炼可以长时间增加全身的能量消耗。”

This finding is especially interesting to the research team because it seems to indicate the time of day that people with severe overweight or type-2 diabetes might be able to maximize exercise gains. Still, these differing effects make it difficult for the researchers to determine when it’s better in general to exercise.

这个发现对研究团队来说特别有意思,因为这似乎告诉我们一天中严重超重的人或2型糖尿病患者能够通过选择合适的时间使运动收益最大化。但尽管如此,早晚锻炼所带来的不同影响使得研究人员很难确定什么时候锻炼对普通人来说更好。

“On this basis we cannot say for certain which is best, exercise in the morning or exercise in the evening,” says Treebak. “At this point, we can only conclude that the effects of the two appear to differ, and we certainly have to do more work to determine the potential mechanisms for the beneficial effects of exercise training performed at these two time-points.”

特里巴克总结道:“在这个基础上,我们不能确定什么时间锻炼是最好的。根据这一研究,我们只能得出结论,早晚锻炼的影响似乎有所不同。当然,我们需要做更多的工作,以确定在这两个时间点进行的运动训练产生有益影响的潜在机制。”

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