锻炼身体这件事情无论在什么时候做都对你有好处。但是一天中是否有一个最佳的锻炼时间，可以让你从中得到最好的锻炼效果呢？

 

With our already busy lives, finding¹ time to exercise can feel like one more thing on our 'to do' list. So maybe it would help if there was 'a best time' to exercise? Could exercising at certain times help maximise our fitness² goals? The answer is 'yes', but it's easier than you think – no matter who you are, or when you like to work out.

 

There are clear benefits to exercising in the morning. Many of us have more free time compared to later in the day, and it may therefore be easier for us to stick to a morning workout routine³. A study published in Medicine and Science in Sports and Exercise found that participants who exercised in the morning, increased their physical activity throughout the day, were less distracted⁴ by food, and slept better. Exercising on an empty stomach before breakfast could also burn more fat and increase metabolism⁵, which means you'll continue to burn calories throughout the day.

 

So, good news for early birds, but what if you're not a morning person? Working out in the afternoon or evening also has benefits, just different ones. For example, your body's ability to perform peaks in the afternoon, according to a 2010 study by the Scandinavian Journal⁶ of Medicine and Science in Sports. Also, in the afternoon and evening, your reaction time is quickest, and your heart rate and blood pressure are lowest, which reduce your chance of injury while improving performance.

 

But does any of this change depending on whether you're a man or a woman? Our bodies are different, after all, so the best time to exercise may be different too. A 2022 study from Skidmore College, New York, looked at exactly this question and the results showed that there are some differences. Want to reduce your blood pressure and you're a woman? Exercise in the morning. Want to improve your heart health and you're a man? Evening is better for you. But, ultimately⁷, the study found that there are clear benefits for both sexes to exercising at either time of day.

 

So what time is best? It seems the answer is: whatever time is best for you!

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