Even if you exercise the same way, working out at 'this time' helps you lose weight more effectively... What's the secret?

There are certain times of the day that can enhance the effectiveness of exercise depending on the goal. If weight loss is the goal, it is better to exercise on an empty stomach. When you do not eat, your blood sugar levels are low, and exercising at this time increases the proportion of fat used as an energy source instead of carbohydrates. According to a study by a research team at the University of Glasgow in the UK, comparing fat burning during exercise before and after meals, exercise before eating burned an average of 33% more fat than exercise after eating. On the other hand, to increase muscle mass, exercising after meals is more effective. This is because consuming proteins and carbohydrates through meals helps prevent muscle loss. After eating, the body can use carbohydrates as an energy source. In a fasting state, since there are no carbohydrates in the body, muscle proteins are broken down to be used as energy, leading to muscle loss. Therefore, it is recommended to have a meal rich in proteins or carbohydrates 2 to 3 hours before exercise.

Getting enough sleep is also important to enhance exercise effects. Lack of sleep prevents muscles from performing at their best. The fuel for muscles is a polysaccharide called glycogen, which accumulates in the muscles. When sleep is insufficient, the function of insulin, a hormone that regulates carbohydrate metabolism, decreases, leading to less glycogen being stored in the muscles than usual. In fact, a study by the British Sports Council analyzing the exertion levels after high-intensity exercise showed that the group sleeping less than 6 hours had lower exercise performance in all activities compared to the group sleeping more than 8 hours. On such days, exercising as usual can increase the risk of injury, so caution is needed. To improve exercise efficiency, it is recommended to sleep at least 6 to 8 hours. Both a study by Professor Park Yong-sun's team at Hanlim University Chuncheon Sacred Heart Hospital's Department of Family Medicine and a study by Professor Park Sang-min's team at Seoul National University College of Medicine found that muscle mass decreases when sleeping less than 5 hours or more than 9 hours. Sleeping too much can also disrupt the biological rhythm and cause problems.

Stretching before and after exercise also enhances workout efficiency. It is recommended to perform dynamic stretching before exercising. Examples include light jogging or jumping jacks. Dynamic stretching increases heart rate and helps blood flow smoothly to the muscles, improving exercise effectiveness. Since it does not put excessive strain on the body, muscles do not become overly tense before exercise. Instead, it prepares joints and muscles for more intense activity, preventing injuries. Conversely, after exercise, static stretching should be performed in place. Gradually reducing the stimulation of muscles that have been active helps facilitate relaxation and promotes healthy blood circulation, maintaining warm body temperature. To loosen muscles, you can also place a foam roller on the area you want to relax, then lie down or sit and roll it back and forth for about 10 minutes.