If you want to exercise while staying at home, do you still have to choose a time? Australian research: Eating too much fat and exercising during the day are ineffective
If modern people want to maintain a good body shape, most experts would recommend starting with two major items: diet and exercise. In terms of diet, various fasting methods and ketogenic diets are emerging in endlessly; and in terms of exercise, scholars from all walks of life debate whether morning exercise or evening exercise is the most effective. Some people believe that exercising on an empty stomach in the morning can consume 20% more fat, while others advocate exercising at night, which can significantly help sleep quality. And who is right? There is currently no unified statement, but if you have the problem of high cholesterol and want to make up your mind to exercise, the latest Australian research can be your reference.
Men with high-cholesterol eating habits are better at exercising at night
This study was led by the Australian Catholic University. The research team recruited 24 overweight men with long-term sedentary habits, carefully checked their health status in terms of cholesterol, blood sugar control, etc., and provided them with help every day. Arrange for a high-fat meal containing about 65 percent fat, because researchers hope to understand how exercise timing affects fat metabolism and blood sugar control. After the subjects ate high-fat foods for 5 days, the researchers divided them into three groups: those who exercised at 6:30 in the morning, those who exercised at 6:30 in the evening, and those who did not exercise at all. The inactive group served as the control group.
After consuming a high-fat diet for 5 consecutive days, the subjects’ cholesterol showed signs of rising, so the researchers began to let them exercise for 5 consecutive days, and then eat high-fat foods for 5 days, and so on. The experimental results found that the group that exercised at 6:30 every morning did not reduce their cholesterol, and even had little difference compared with the control group who did not exercise from beginning to end; while the group that exercised at 6:30 in the evening, their cholesterol levels did not decrease. Significantly lower, cardiovascular health is better than other groups, and the body’s blood sugar control ability is also the best when going to bed at night.
Trin, the sports scientist who led the study. Trine Moholdt, a co-author of the study, said that the experimental results show that exercising in the evening may be particularly beneficial for people with high cholesterol diets, while exercising in the morning has limited effect; however, this does not mean that exercising in the morning is not good, because this study only focused on men and has not yet examined Women and elders are further defined. Mohot believes that exercise is definitely better than no exercise, and everyone’s biological clock is different. Exercise that can match their own physiological operation mode can also achieve a slimming effect. If you have obesity-related problems, of course you should exercise in the morning and evening. most.
Be careful if you diet too much and your body may gain weight again! Aerobic combined with heavy training can make you lose weight faster
According to the above-mentioned research, exercising at home in the evening seems to be a good choice, but have you ever encountered the dilemma of exercising every day but not losing weight, or losing weight and immediately regaining weight? Then you may have to review your eating habits! If your daily caloric intake is insufficient, for example, if you only eat one meal a day, your body’s metabolic rate will decrease. If you return to a normal diet later, your weight will rebound faster, forming a so-called “hitting the wall period.” In addition, during the weight loss period, it is still necessary to consume different nutrients from various sources. Do not skip carbohydrates and other ingredients in order to lose weight, otherwise it will only cause the body to lose nutrients and make it harder to metabolize proteins, sugars or fats.
After changing your eating habits, it is recommended that you do both aerobic and muscle-building exercises. You can usually do aerobic exercise for 30 minutes on a treadmill, stepper or climber. When you encounter a stagnation period in weight loss, you can also do squats and bars. Exercises and other large muscle group training can prevent the body from “restarting” and falling into the crisis of gaining weight again. There are not many methods required to lose weight, but they pay great attention to details. If there is a problem in one of the links, the previous efforts may be abandoned halfway. If you still don’t know how to lose weight, start by changing your eating habits!
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