晨练和晚练有氧运动对中国超重及肥胖大学生体重减轻和体能的比较效果
Comparative effectiveness of morning and evening aerobic exercise on weight loss and physical fitness in Chinese college students with overweight and obesity.
作者信息
Sun Jingyu, Jia Nannan, Xu Yaning, Guo Dakai, Lu Tianfeng, Chen Jiajia, Chu Hang, Zhang Zhangxiaohe, Yao Ke, Zhao Rongji, Chen Tao
机构信息
Sports and Health Research Center, Department of Physical Education, Tongji University, Shanghai, China.
出版信息
BMC Sports Sci Med Rehabil. 2025 Apr 28;17(1):101. doi: 10.1186/s13102-025-01149-8.
BACKGROUND
Physiological and metabolic processes are influenced by biological rhythms. However, whether exercising in the morning or evening is more beneficial, given that these periods are two key time windows to incorporate exercise, has remained unclear. This study aimed to investigate the effects of morning versus evening exercise on weight loss, morphometric indicators, and physical fitness among Chinese college students with overweight and obesity.
METHODS
A total of 31 students with overweight and obesity (18-22 years old) were randomly assigned to exercise in the morning (7 am to 10 am, n = 16) or evening (6 pm to 9 pm, n = 15). The morning exercise group had an average age of 19.69 ± 1.01 years and a body mass index (BMI) of 27.13 ± 2.66 kg/m². The evening group had an average age of 19.47 ± 0.99 years and a BMI of 27.91 ± 3.40 kg/m². In the morning group, 87.5% of participants were male, while 73.3% were male in the evening group. The intervention was aerobic running exercise for 60 min, five times a week for 10 weeks. Measurements were taken before and after the 10-week intervention.
RESULTS
The BMI values of male and female college students were significantly and positively associated with vital capacity (p < 0.001) and significantly and negatively associated with vital capacity weight index, 50-meter, 800-/1,000-meter, standing long jump, and chin-ups and sit-ups test performances (p < 0.001). Participants who trained in the morning showed significant reductions in minimum waist circumference (MWC) (p = 0.043, d = 0.77), scapular skinfold thickness (ST) (p = 0.002, d = 1.30) and upper arm ST (p = 0.006, d = 1.05) compared with those who trained in the evening.
CONCLUSIONS
Exercise in the morning, compared with that in the evening, has superior beneficial effects on weight loss and improving body shape in Chinese college students living with overweight and obesity.
TRIAL REGISTRATION
Chinese Clinical Trial Registry ChiCTR2400089594. Date of registration 11/09/2024.
背景
生理和代谢过程受生物节律影响。然而，鉴于早晨和晚上是进行锻炼的两个关键时间窗口，在这两个时间段锻炼哪个更有益尚不清楚。本研究旨在调查早晨锻炼与晚上锻炼对超重和肥胖的中国大学生体重减轻、形态学指标和身体素质的影响。
方法
总共31名超重和肥胖学生（18 - 22岁）被随机分配到早晨（上午7点至10点，n = 16）或晚上（下午6点至9点，n = 15）进行锻炼。早晨锻炼组平均年龄为19.69 ± 1.01岁，体重指数（BMI）为27.13 ± 2.66 kg/m²。晚上锻炼组平均年龄为19.47 ± 0.99岁，BMI为27.91 ± 3.40 kg/m²。早晨锻炼组中87.5%的参与者为男性，晚上锻炼组中73.3%为男性。干预措施为每周五次、每次60分钟的有氧跑步锻炼，持续10周。在为期10周的干预前后进行测量。
结果
男女大学生的BMI值与肺活量显著正相关（p < 0.001），与肺活量体重指数、50米跑、800米/1000米跑、立定跳远以及引体向上和仰卧起坐测试成绩显著负相关（p < 0.001）。与晚上锻炼的参与者相比，早晨锻炼的参与者的最小腰围（MWC）（p = 0.043，d = 0.77）、肩胛皮褶厚度（ST）（p = 0.002，d = 1.30）和上臂ST（p = 0.006，d = 1.05）有显著降低。
结论
对于超重和肥胖的中国大学生，与晚上锻炼相比，早晨锻炼在减肥和改善体型方面具有更显著的有益效果。
试验注册
中国临床试验注册中心ChiCTR2400089594。注册日期2024年9月11日。
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