Research shows that weight-bearing training works best in the evening.

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Editor’s note: When you mention fitness, you may be very impressed with its benefits, but one question is bothering you-when is the best fitness effect? For a long time, people stubbornly thought that getting up early to exercise is the best for the body, but after all, they have to rush to work after getting up, and they really can’t find time to exercise. The good news is that research shows that weight training is best in the evening. If you are an iron enthusiast, you may wish to go to the gym to sweat after rain. This will not only improve sports performance and muscle synthesis rate, but also allow you to sleep better at night. This article is compiled from Medium. The author John Fawkes , the original title is “The Best Time of Day to Hit the Gym May Surprise You”, I hope for you Be inspired.

  • Further reading:

  • “Functional sports”: a fitness trend that modern people really need



    You may not know the concept of “best exercise time”-during this time, our bodies can burn more fat and produce more muscle. But most people who work out don’t think about the “best time to work out,” and nobody even knows the concept.

    To make matters worse, when referring to “best fitness time” in daily chats, the answer you hear most often is “morning is the best time to exercise because it can burn more fat at this time.”

    However, scientific research does not fully support this view. In fact, more and more studies show that when doing weight training,Sleep quality after hours.

    So, taking 100mg of caffeine before morning exercise is probably the best way. Although not as effective as taking higher doses, this will ensure you sleep better at night and will not be addicted to caffeine.

    Summarize what to do

    In general, you’d better exercise later in the day, with the same conditions. In addition, following these guidelines will allow you to achieve the best exercise results:

    • Schedule resistance training (such as weightlifting) between 6 and 12 hours after waking up-for most people with a regular schedule, between 3 and 9 pm.

    • Aerobic exercise works better in the morning.

    • If you have to do resistance training earlier in the day, taking 100 mg of caffeine before a workout can improve athletic performance.

    • Ensure you exercise at a fixed time every day.

    • If you are not exercising at your best time, exercise at least 4 days a week to strengthen your circadian clock.

    • If you feel a lot of stress at work and do n’t have the energy to work out, change to lunch or before work in the morning, and take a certain amount of caffeine before working out.

    • The most important thing is, Be sure to take a good rest at night -this will determine your final exercise effect.

      Translator: Hu Xiaoying