Which time period of exercise is most effective for weight loss

The optimal time for weight loss exercise varies from person to person, with advantages for fasting in the morning, exercising in the afternoon or evening. The selection of time periods should be based on personal sleep patterns, exercise types, and physical reactions, with the key being to maintain regularity.

Fasting exercise in the morning can help improve fat metabolism efficiency. At this time, the body's glycogen reserves are low, and the body is more inclined to break down fat for energy supply. It is suitable for low-intensity aerobic exercise such as brisk walking and yoga. However, attention should be paid to the risk of low blood sugar, and a small amount of easily digestible food can be consumed before exercise. hypertensive patients should avoid vigorous exercise during the morning blood pressure peak period, and it is recommended to monitor their morning blood pressure before making a decision. From 4 to 6 pm, the core temperature of the human body is relatively high, and muscle flexibility and strength performance reach their peak, making it suitable for strength training or high-intensity interval exercise, with better fat burning efficiency. During this period of exercise, excessive oxygen consumption has a more lasting effect and can continue to burn calories. But it is necessary to avoid vigorous exercise within 3 hours before bedtime to avoid affecting sleep quality.

Regardless of which time slot you choose to exercise, maintaining a regular pattern of at least 150 minutes of moderate intensity aerobic exercise per week is more important than wasting time. It is recommended to gradually adapt from low-intensity exercise and create a calorie deficit by combining dietary control. Pay attention to replenishing water and high-quality protein before and after exercise, and avoid excessive training that can lead to an increase in cortisol and be detrimental to weight loss. If there are underlying diseases such as cardiovascular disease, a personalized plan should be developed after consulting a doctor.