Uncle Li and his wife, Aunt Wang, are a couple who loves sports. For many years, he has insisted on exercising every day and is very healthy.
由于王阿姨家族中，有多人患有，她听说晚上运动有助于改善控制血糖，于是多年以来，The couple chose to exercise at night.
But Uncle Li recently proposed that it is necessary to exercise in the morning because the effect of exercising in the morning is better!
Aunt Wang is naturally unwilling. As a result, Uncle Li even said that the couple practiced separately.
Aunt Wang cant help but be suspicious: if you leave your wife, you have to exercise in the morning. Could it be that another in the morning is waiting for him?
1. Exercise more anti-cancer in the morning, is it true?
I have to say that Uncle Li is indeed wronged in the matter of fighting for morning exercises.
"Internetal Journal of Cancer" has a study with scientific evidence for Uncle Wang. This study extracted 5,000 data samples from the MCC-SPAIN database to study In the morning, exercise on prostate cancer and .
The research lasted for five years, and it was found that people who exercised after 19:00 or after noon or after noon, from 8:00 to 10:00 in the morning to 10:00For those who develop exercises, the risk probability of prostate cancer is 27%lower, and the risk probability of breast cancer is 26%lower.
For this result, the research team speculates that it is related to melatonin rhythm and progesterone.The melatonin has anti -cancer effect to a certain extent. In addition, exercise from 8:00 in the morning to 10:00, it may protect the progesterone receptor. Under the dual action, it may play an anti -tumor effect.
In addition to anti-cancer, Morning exercise, but also the effect of lowering >:
A study by a 90,000 diabetic patients in Harvard Medical College says that it may be due to the morning exercise that can stabilize blood sugar levels.Patients who can be reduced in the morning are reduced by 10%than the probability of disease at other times.
At the same time, exercise in the morning is also more helpful for the burning of fat. A study published in the "Institute of the National Academy of Sciences" shows that morning exercise is more than late -night exercise, which has increased, and it has increased.The genetic expression of fat decomposition, heat production, and mitochondria in fat tissues can improve the level of metabolism and more conducive to burning fat.
Second, evening training, it is more helpful to protect the heart
Although Uncle Li ran to prevent cancer in the morning, from the perspective of cardiovascular disease, he should practice late with his wife.
A study published by the authoritative medical journal "Physiology" found that there are differences in the recommended exercise time of men and women, womens morning exercises, fat reduction, and male late exercise of anti -voltage blood protection heart protection heart protection heart.
Although it is the best exercise time in the morning.However, the morning exercise and the evening exercise have their own advantages and their taboos.
The temperature in the morning is relatively low and the body feel is more comfortable.It can completely wake up the body and maintain a good spirit and vitality for a day.
But people who are afraid of cold and cold are not suitable for exercise, and people with relatively poor air quality. People with fragile respiratory tracts are also easy to induce respiratory diseases.And when I get up in the morning, I usually have a poor appetite and do not want to eat. If high -intensity exercise is performed on an empty stomach, and high -intensity exercise is performed on an empty stomach, it is easy to induce hypoglycemia.
The oxygen content of the evening air is high and the temperature is appropriate, which is conducive to the training that can release one day, and the time is sufficient earlier.
But it is also the time of human fatigue. At this time, people may be physically and mentally exhausted, and their reactions and physical functions decrease, which may cause exercise damage. In addition, high -intensity exercise may also affect sleepquality.
Third, what are the taboos in the morning and evening exercise?
Morning exercise and late exercise, what exercise is the best?
These 4 movements can promote health:
1. Wave exercise: the most beneficial exercise for the bodyThe study of the willow leaf knife shows that in different exercise in 75, the most beneficial exercise method for the body is a swing type movement, which can enhance the strength of the arm and the shoulders and shouldersThe force can also exercise the strength and body of the legs during the running process.
2. Walking: Simple and longevity
The previous study of "Liuye Knife-Public Health" shows that walking can be beneficial to the longevity of the body, but if you want to walk for a longevity, you have to understand this. People over 60 years of age walk 6,000 to 8,000 steps a day as a step a day as a step.Good, people who are less than 60 years old take 8,000 to 10,000 steps.
3. Tai Chi: Improve the body balance
Training Tai Chi can improve the balance of the body, alsoIt can enhance the muscle strength of the legs, so that the elderly are not easy to fall.In addition, training Tai Chi can also improve psychological conditions, reduce depression and anxiety, release stress, and improve sleep quality.
4. Swimming: Coordinate the body muscles
Exercise the muscles of the whole body, and can exercise in place for the shoulders, legs, and waist to enhance the strength and coordination of the body. Because swimming is in the water, it is also suitable for people with problems with the knee joint and waist.
Reference Data: [1] "In the morning sports vs at night, which fat loss effect is better?". Life Times. 20123-02-22 [2]" Multiple studies show that exercise can really fight cancer!Especially in this "time period", the effect is better!It is worth recommending ~ ". I am a big doctor.Studies have found that at this time, exercise can reduce the risk of cancer!". Internal Medicine Zhang Hongtao .2023-11-22
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