This Is When You Should Work Out Each Day to Keep The Weight Off, Study Suggests

研究表明，這是你每天鍛煉保持體重的最佳時(shí)間

Finding time to commit to exercise can be a real challenge, forcing many of us to squeeze in a quick run or gym session whenever there's a spare moment. It might be time to rethink those habits.

找時(shí)間鍛煉真的是一個(gè)挑戰(zhàn)，這迫使許多人只要有空閑時(shí)間就擠出時(shí)間快速跑步或健身。也許現(xiàn)在應(yīng)該重新考慮這些習(xí)慣了。

New evidence suggests if you really want to make the most of your exercise, you should do it at the same time each day. It's a schedule your body will thank you for.

新研究表明，如果你真的想充分達(dá)到鍛煉的效果，你應(yīng)該在每天的同一時(shí)間鍛煉。這是一種你身體會(huì)感謝你的計(jì)劃。

A study lead by researchers from Brown Alpert Medical School in the US has shown it really doesn't matter if you're a dawn jogger or a twilight cyclist; it's the consistency that's key if it's weight-loss you're after.

美國(guó)布朗阿爾珀特醫(yī)學(xué)院的研究人員進(jìn)行的一項(xiàng)研究表明，無(wú)論你是清晨慢跑者還是晚間騎車人，這都無(wú)關(guān)緊要；如果你追求的是減肥，最關(guān)鍵的是持之以恒。

The US Department of Health and Human Services suggests two and a half hours of moderate physical activity each week is the least we should be doing to keep healthy.

美國(guó)衛(wèi)生與公眾服務(wù)部建議，為了保持健康，我們每周至少應(yīng)該進(jìn)行兩個(gè)半小時(shí)的適度體育活動(dòng)。

And not just a minute here or there, but at least 10 minutes of heart-pounding exercise in each session.

并不是在這里或那里的一分鐘，而是每一次至少10分鐘的加快心率的鍛煉。

Needless to say, if you're fairly fit and in a good state of health, you're probably meeting this requirement. But many of those who have problems keeping their weight down often struggle to get the exercise they need.

如果你相當(dāng)健康，身體狀況良好，那不用說(shuō)，你可能滿足了這個(gè)要求。但很多減肥有困難的人往往很難達(dá)到他們所需要的鍛煉。

Using survey results on the physical activity of 375 individuals exercising for weight loss, the researchers identified a strong relationship between a moderate-to-vigorous level of exercise at the same time of day and the amount of time spent exercising.

研究人員對(duì)375名為減肥而進(jìn)行鍛煉的人的身體狀況進(jìn)行了調(diào)查，結(jié)果發(fā)現(xiàn)，每天同一時(shí)間進(jìn)行中等到高強(qiáng)度的鍛煉與花在鍛煉上的時(shí)間有很強(qiáng)的關(guān)系。

Roughly half of the volunteers were morning people, which, when taken in context with a previous study by some of the same scientists, could indicate physical activity before you start your day is the way to go.

大約有一半的志愿者是早起的人，如果把他們的研究與之前的一些科學(xué)家的研究聯(lián)系起來(lái)，就會(huì)發(fā)現(xiàn)，在開(kāi)始一天的工作之前進(jìn)行體育鍛煉是正確的選擇。

This preference for regularity might all come down to the way we think about our diary.

這種對(duì)規(guī)律性的偏好可能都?xì)w結(jié)于我們對(duì)日記的看法。

Activities we expect to do at set times – such as picking up the kids, going to work, or attending social meetings – aren't really things we give a great deal of conscious thought to.

我們期望在固定時(shí)間做的事情——如接孩子，上班，或者參加社交聚會(huì)——并不是我們真正有意識(shí)去想的事情。

This mindless repetition is referred to as automaticity in psychology circles, and has already been shown to be important when it comes to sticking to an exercise regime.

這種無(wú)意識(shí)的重復(fù)在心理學(xué)領(lǐng)域被稱為自動(dòng)性，已被證明在堅(jiān)持鍛煉方面很重要。

翻譯：MS小冰晶