Is there a best time to exercise? 一天中有沒有最佳的鍛鍊身體時間?

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鍛鍊身體這件事情無論在什麼時候做對你都有好處,但是一天中是否有一個最佳的鍛鍊時間,可以讓你從中得到最好的鍛鍊效果呢?本期 “隨身英語” 節目就這議題展開討論。

詞匯:exercise 鍛鍊,運動

With our already busy lives, finding time to exercise can feel like one more thing on our ‘to do’ list. So maybe it would help if there was ‘a best time’ to exercise? Could exercising at certain times help maximise our fitness goals? The answer is ‘yes’, but it’s easier than you think – no matter who you are, or when you like to work out.

There are clear benefits to exercising in the morning. Many of us have more free time compared to later in the day, and it may therefore be easier for us to stick to a morning workout routine. A study published in Medicine and Science in Sports and Exercise found that participants who exercised in the morning, increased their physical activity throughout the day, were less distracted by food, and slept better. Exercising on an empty stomach before breakfast could also burn more fat and increase metabolism, which means you’ll continue to burn calories throughout the day.

So, good news for early birds, but what if you’re not a morning person? Working out in the afternoon or evening also has benefits, just different ones. For example, your body’s ability to perform peaks in the afternoon, according to a 2010 study by the Scandinavian Journal of Medicine and Science in Sports. Also, in the afternoon and evening, your reaction time is quickest, and your heart rate and blood pressure are lowest, which reduce your chance of injury while improving performance.

But does any of this change depending on whether you’re a man or a woman? Our bodies are different, after all, so the best time to exercise may be different too. A 2022 study from Skidmore College, New York, looked at exactly this question and the results showed that there are some differences. Want to reduce your blood pressure and you’re a woman? Exercise in the morning. Want to improve your heart health and you’re a man? Evening is better for you. But, ultimately, the study found that there are clear benefits for both sexes to exercising at either time of day.

So what time is best? It seems the answer is: whatever time is best for you!

詞匯表

fitness goal 健身目標
work out 鍛鍊身體
benefit (n) 優勢,好處
stick to 堅持
workout 鍛鍊
participant 參與者
increase 提高
physical activity 體育活動
throughout the day 一整天
distracted (adj) 注意力分散的
burn 燃燒
fat 脂肪
metabolism 新陳代謝
peak (v) 達到巔峰
reaction time 反應時間
heart rate 心率
blood pressure 血壓
reduce 降低
injury 傷,損傷
performance 表現,技能

測驗與練習

1.  閱讀課文並回答問題。

1. Why is it easier for some people to stick to a morning exercise routine?

2. True or False? Exercising in the morning means you are lazy later in the day.

3. When is the body most able to perform – morning or afternoon?

4. True or False? You can hurt yourself less exercising in the afternoon or evening.

5. I am a man and I want to make my heart healthier. When should I exercise according to a study from Skidmore College, New York?

2.  選擇意思恰當的單字或詞組來完成下列句子。

1. I know that if I want to play the guitar well, I have to _______ it.

stick to                      work out                       increase          perform

2. It helps to have a fitness goal when you start a _______ routine.

physical activity         benefit                         workout           work out

3. When I have a big breakfast, I usually need to eat less _______.

metabolism                throughout the day      burn                reduce

4. There’s a _______ rain. Bring your umbrella.

throughout the day    increase                       chance of        performance

5. The dancers practised every day for weeks until their _______ improved.

perform                      performance                participant      benefit

答案 

1. 閱讀課文並回答問題。

1. Why is it easier for some people to stick to a morning exercise routine?
Because many people have more free time in the morning than later in the day.

2. True or False? Exercising in the morning means you are lazy later in the day.
False. Exercising in the morning can increase physical activity throughout the day.

3. When is the body most able to perform – morning or afternoon?
The body’s ability to perform peaks in the afternoon.

4. True or False? You can hurt yourself less exercising in the afternoon or evening.
True. In the afternoon and evening, your reaction time is quickest, and your heart rate and blood pressure are lowest, which reduce your chance of injury.

5. I am a man and I want to make my heart healthier. When should I exercise according to a study from Skidmore College, New York?
Evening. Evening exercise helps improve heart health in men according to a study from Skidmore College, New York.

2. 選擇意思恰當的單字或詞組來完成下列句子。

1. I know that if I want to play the guitar well, I have to stick to it.

2. It helps to have a fitness goal when you start a workout routine.

3. When I have a big breakfast, I usually need to eat less throughout the day.

4. There’s a chance of rain. Bring your umbrella.

5. The dancers practised every day for weeks until their performance improved.