How long is the best time of day to exercise?

 

How long is the best time of day to exercise?

It is easy for people to make a cognitive error that time and effect are positively correlated, thinking that the longer the time, the better the effect. Therefore, in order to achieve the desired weight loss results, they will spend several hours a day in the gym. A senior fitness trainer once shared one of his findings with the editor that members who spend a few hours in the gym each time have less exercise effect than members who stay for an hour.

The longer the exercise time, the better the effect

For low-to-medium-intensity aerobic exercise, as time goes by, the ratio of fat to energy will increase. That is to say, the longer you exercise, the more fat you will lose. When aerobic exercise persists for about 30 minutes, the free fatty acid content in the blood reaches the highest point, and the fat energy supply ratio also reaches the highest point. Therefore, it is generally recommended that moderate-intensity aerobic exercise should be maintained for at least 30 minutes. High-intensity aerobic exercise consumes a lower proportion of fat. People who aim to reduce fat should do less high-intensity aerobic exercise.

Strength training mainly consumes glycogen for energy, and the proportion of fat for energy is low. But this is not to say that strength training cannot lose weight. During exercise, the fat-burning ability of aerobic exercise is significantly better than that of strength training, but the fat-burning effect of strength training lasts for a long time, and eventually, within 24 hours, even surpasses low-intensity training. From this perspective, sometimes half an hour of strength training may be better than an hour of moderate-intensity aerobic exercise.

The reason why it is said that the longer the exercise time, the better the effect is. Another reason is that the longer the aerobic exercise time, the proportion of the body’s energy consumption of protein will also increase. Lose more fat, and lose more muscle. Muscle is reduced, the basic metabolism of the body will decrease, and it is more difficult to lose weight.

In addition, exercising for too long can make the body tired and even cause muscle strain. Long-term exercise will cause lactic acid to accumulate in the body, causing muscle fatigue, soreness, and cramps. Therefore, exercise requires a combination of work and rest.

How long is the best exercise day?

How long a day exercise needs to refer to your exercise purpose. If you exercise to lose weight and fat, you can do moderate-intensity aerobic exercise for a longer period of time. It is recommended that one time is 40 minutes to 60 minutes. The aerobic exercise time after strength training can be slightly shorter, about 30 minutes. If you are not fat and exercise just to gain muscle, you can do more strength training for about 30 minutes each time.