시간에 관계 없이 많은 혜택이..
운동을 새벽에 할 것인가 아님 낮에 혹 저녁에, 허나 시간은 차이가 없고 다만 꾸즌히 계속할 수 있는 시간을 택하라고
What Time Should You Exercise?
Exercise physiologists have found some small, and in some cases significant, differences between
athletic performance in the morning and later in the day. Many of these differences are attributed to
the body’s circadian rhythms?24-hour cycles that control physical and behavioral factors such as
sleep, mood, metabolism, and body temperature. These cycles are driven by signals from the brain and
other organs in the body.
Improving Fitness and Mood
If you’re looking to improve your fitness, lose weight, enhance your mood, and/or just have fun,
the best time to exercise is the time that you will consistently do it. The differences measured in research labs will likely have little bearing on your enjoyment and fitness level. In fact, researchers who looked at decreased anxiety and improved mood found that exercise at any time of day was equally as effective.
In addition, in the August 1998 issue of the journal Ergonomics, researchers from England reported that when seven men rode a stationary bicycle at a “submaximal” exertion level, their performance was not affected by the time of day. 운동하는 시간은 효과면에서 동일함이 실험으로 증명되었다.
Shaving Seconds
For more competitive athletes, the time of day you do your most vigorous workouts does appear to have an effect. In a study published in the December 2001 Journal of Sports Science, researchers studied nine male runners who ran at lactate threshold (the maximum intensity at which steady-state exercise can be maintained) for 30 minutes at two different times?between 7:00 a.m. and 9:00 a.m., and between 6:00 p.m. and 9:00 p.m. Body temperature was lower in the morning. In addition, perceived exertion (the runner’s assessment of how hard the exercise felt to them) was higher during the morning run. This study and others have identified body temperature as an influential factor.
Researchers believe that workouts are most productive when body temperature is at its highest, which is between 2:00 p.m. and 6:00 p.m. Body temperature is at its lowest one to three hours before waking up in the morning, and gradually increases throughout the day. This increase is small?only about one to two degrees?but appears to be enough to boost muscle flexibility and strength. Researchers have also associated the higher temperature with a workout feeling easier (a lower perceived exertion score).
The difference between morning and afternoon exercise bouts are not all due to body temperature, according to a study in the May 2002 issue of the Journal of Strength and Conditioning Research. In this study, researchers from the University of Arizona at Tucson engaged 10 competitive swimmers in four different swim tests: in the morning and in the afternoon, and with a short or long warm-up. The longer morning warm-up was successful in raising body temperatures to match those measured in the afternoon. But even with equal body temperatures, performances were still better in the afternoon.
The Best Time for You
How does all this research relate to the average, non-elite, athletic person? If you do anaerobic or speed workouts (on the track, in the pool, or in the gym; and usually done just once per week), you’ll likely get more out of them if you do them in the afternoon. But for less strenuous workouts, the time of day has no effect on performance.
Therefore, the best time is:
- When you can fit it in. Strive for at least 30 minutes of exercise on most days of the week. People who exercise in the morning are typically more faithful to their exercise routine. Often as the day goes on, responsibilities mount up, time gets short, and exercise drops off the list.
- When your partner can do it. People who workout with a partner are more likely to stick with their routines. Knowing that someone is depending on you makes you more accountable. And having someone to talk to makes it more enjoyable.
- When you’ll be racing. If you are training for a marathon that starts at 7:00 a.m., begin all your long training runs at 7:00 to help you body become accustomed to exertion at that time of day. An October 1997 study in the International Journal of Sports Medicine suggested that consistent training at a particular time of day can lead to adaptations in circadian rhythms.
- When you need an energy boost. Morning exercisers enjoy a jump-start to their morning, while those who work up a sweat in the afternoon can avoid the post-lunch slump. Keep in mind that working out too close to bedtime can make it difficult to fall asleep.
- When weather permits. If you exercise outside, be careful in extreme weather. In the summer, exercise in the morning or evening to avoid the mid-day heat and humidity. In the winter, heed wind chill advisories. 최소한 30분 이상 운동할 수 있는 시간대라야한다
You’ll reap many physical, emotional, and social benefits no matter what time you exercise.
Find a time that works for you and make it a habit. Start every session with several minutes of
warm-up?fast walking or jogging and light stretching?regardless of the time of day.
어느 시간대에건 관계 없이 운동으로 육체적 정시서적 사교적 헤택을 획득할 수 있다.
수분읮ㄴ비 운동으로 시작하여 습관이 되어지도록...