What time is the effect of fat or diabetes?The new study is said, it is night!This is a good news to the weight -loss person. After all, many people have free time on working days to perform various exercise and exercise.

A study published in “Diabetes Care” in February 2024 states that obese adults or people with diabetes are the most effective in exercise at night and the incidence of cardiovascular disease is the lowest.①

As we all know, obesity may cause metabolic chronic diseases such as type 2 diabetes, cardiovascular disease, and microvascular disease, and also seriously affects physical health.

The report pointed out that it can not only improve the risk of cardiovascular disease -related diseases, especially aerobic exercise, especially aerobic exercise, but also improves glucose tolerance and insulin resistance caused by daily rhythm changes.

For adults with obesity and diabetes, blood sugar plays a pivotal role in the health of the body in the body.The results of this study show that exercise at night may reduce the incidence and mortality of obesity and diabetic patients.

Exercise in the afternoon or evening can more effectively alleviate the increase in blood sugar caused by meals and the decline in sensitivity of liver insulin, which leads to a lower level of blood glucose in the morning.

Which exercise

Is it more beneficial to losing weight and lowering blood sugar?

The best time for exercise is, so the problem is here again: What exercise is more beneficial and effective for weight loss and blood sugar reduction?

Du Wei, deputy chief physician of the Department of Endocrinology Metabolism, Shanghai Eighth People’s Hospital, said in the public publicity article of the hospital that exercise is the best medicine for weight loss.However, for overweight people, exercise is something they need to try carefully.Because the overweight people are too large, the activities are limited, and the exercise will cause harm.②

So, what are they suitable for exercise to lose weight?What exercise should I avoid?

1. Movement suitable for obesity overweight people

1. Swimming

Swimming 1 hour can consume 400-700 calories, because of the effect of water buoyancy, the body only bear 10%of weight pressure.

Chen Wei, chief physician of the clinical nutrition department of Peking Union Hospital, stated in the public public publicity article that the energy consumed during swimming is much larger than that of land projects such as running, so the weight loss effect is more obvious.At the same time, the water conduction of water is greater than 24 times that of air, and the water temperature is generally lower than the temperature, which is also conducive to the consumption of heat dissipation and energy.

It is recommended to perform 3-5 times a week, and each time it lasts 30-40 minutes to achieve weight loss.③

2. Walk

At the beginning, walk 2-3 times a week. After the body adapts, it gradually increases to 4-5 times a week, about 30 minutes each time. The speed depends on the physical condition.

3. Sitting movement

For example, Plati, sitting dumbbell exercises, etc.

4. Anti -resistance exercise

The step -by -step anti -resistance movement is still good for weight loss. You can wait for the body to adapt to gradually increase the amount of exercise and time, and you can add it to three times a week.

When the overweight population starts to exercise, it is recommended to exercise for 30 minutes per day (not less than 10 minutes in a single exercise), and 150 minutes per week.After the body adapts, it gradually increases to 300 minutes per week, that is, 60 minutes per day, 5 days a week.

2. Five exercises that are obese overweight people should avoid

1. skipping rope

The overweight people are not suitable for skipping rope to lose weight, because when they jump, they can easily cause excessive pressure on the legs and joints, leading to sports damage.

You can determine whether you are suitable for skipping rope by weight index (weight (kg)) by body height (meter).If the weight index exceeds 30, it is best not to choose the skipping movement, you can use other more easel weight loss methods.

2. Running

Running, especially fast -running, can easily cause damage to the knee joint. Ordinary people are even more overweight.When running, the knee joint and ankle will bear too much pressure when landing, and a little carelessness will cause damage.It is best not to run quickly.

3. Complex yoga

There are a lot of stretching movements in yoga moves that can move joints, stretch muscles, and improve flexibility.Overweight people can try some basic yoga moves, such as meditation, tree style, etc. to lose weight, but those yoga moves that require too high joint flexibility, don’t try first.

Simply stretching, like others, the among fat joint activities will be greater than that of ordinary people, and it is easy to cause joint injuries.

4. Turn the call

Can the overweight crowd shrink the waistline by turning around?Yes, but it is not suitable.Turning the hula circle has certain requirements for the flexibility of the waist.The overweight crowd is too large, and it will be relatively difficult to turn on the waist, and the turn is not large. For them, the effect is not obvious.

5. High -intensity intermittent training

High -intensity intermittent training is a way to exercise full, fast, and explosive exercise in a short period of time.However, it is best to have strong cardiopulmonary function to practice again, and pay attention to rest, otherwise it may hurt the body.

The overweight people should move in order to do exercise and lose weight, starting from low -intensity exercise.High -intensity intermittent training movements are repeated continuously, and the strength of the exercise is large. It is not easy to persist for overweight people.

This article is comprehensive from:

① Sabag, A., Ahmadi, M. N., Francois, M. E., Postnova, CISTULLI, Fontana, L., & Stamatakis, E. (2024). ITY, Mortality, Cardiovascular Disease, and and AndMicrovascular Disease in Adults with Obesity. Diabetes Care, DC232448. Advance Online Publication.

②2024-04-12 “[Micro Science] Weighing Outpatient Clinic | Which exercise is suitable for weight loss?”

③2023-06-06 Medical weight loss expert Chen Wei “Do you know what the most suitable weight loss exercise is?”