Exercise is recommended for people who are overweight or obese as a way to reduce their risk of developing type 2 diabetes and cardiovascular disease. But people don't always have time to exercise as much as they would like, so finding ways to increase the health benefits of exercise is important.

超重或肥胖人群最好通過鍛煉來降低患二型糖尿病和心血管疾病的風險。但人們不是經常能有時間做足夠的鍛煉，所以找到對健康更有益的鍛煉方法是很重要的。

Our latest research has found a way to do just that, and it's to do with timing. This means you might be able to get away with doing less exercise if other commitments, such as family and work, always seem to get in the way.

我們最新的研究找到了這樣的一種方法，跟鍛煉時間有關。意思是如果總是有家庭、工作等必要的事影響你，減少鍛煉量也可以。

One of the main health benefits of exercise is that it improves our response to insulin and we can better control our blood sugar levels – even if we don't see this change happening. It is now becoming clear that when we eat in relation to exercise could be important for this insulin response.

鍛煉帶給健康的一個主要好處是能改善我們對胰島素的反應，而且我們能更好地控制血糖水平，即使我們看不到這種變化。現在我們清楚地知道吃飯和鍛煉的順序可能對這種胰島素反應有重要影響。

Our study looked at the responses to six weeks of exercise, which was supervised cycling for 50 minutes, three times a week. In one group, overweight or obese men exercised before breakfast (fasted state) and showed an improved insulin response after the training. That is, they had to produce less insulin to control their blood sugar levels.

我們的研究觀察了鍛煉六周的反應，每周三次監測騎車50分鐘的反應。在一群人中，超重或肥胖的男人在早飯前鍛煉（禁食狀態），鍛煉后的胰島素反應有所提高。也就是說他們必須減少胰島素的分泌來控制血糖水平。

This suggests that they had a lower risk of diseases such as type 2 diabetes after the training. But the men who performed the same exercise after eating breakfast did not show an improved blood insulin response.

這表明他們鍛煉后患二型糖尿病等疾病的風險更低，但早飯后進行同等鍛煉的人血液胰島素反應沒有改善。

The men who exercised before breakfast also burned about double the amount of fat during exercise than the group who exercised after breakfast. Current evidence suggests that this increased fat burning during exercise may explain why that group showed improved health benefits.

早飯前鍛煉的人在鍛煉期間燃燒的脂肪量也是早飯后鍛煉的人的二倍。目前的證據顯示鍛煉期間增加的脂肪燃燒量能解釋為什么這群人的鍛煉對健康更有好處。

Exercise is recommended for people who are overweight or obese as a way to reduce their risk of developing type 2 diabetes and cardiovascular disease. But people don't always have time to exercise as much as they would like, so finding ways to increase the health benefits of exercise is important.

超重或肥胖人群最好通過鍛煉來降低患二型糖尿病和心血管疾病的風險。但人們不是經常能有時間做足夠的鍛煉，所以找到對健康更有益的鍛煉方法是很重要的。

Our latest research has found a way to do just that, and it's to do with timing. This means you might be able to get away with doing less exercise if other commitments, such as family and work, always seem to get in the way.

我們最新的研究找到了這樣的一種方法，跟鍛煉時間有關。意思是如果總是有家庭、工作等必要的事影響你，減少鍛煉量也可以。

One of the main health benefits of exercise is that it improves our response to insulin and we can better control our blood sugar levels – even if we don't see this change happening. It is now becoming clear that when we eat in relation to exercise could be important for this insulin response.

鍛煉帶給健康的一個主要好處是能改善我們對胰島素的反應，而且我們能更好地控制血糖水平，即使我們看不到這種變化。現在我們清楚地知道吃飯和鍛煉的順序可能對這種胰島素反應有重要影響。

Our study looked at the responses to six weeks of exercise, which was supervised cycling for 50 minutes, three times a week. In one group, overweight or obese men exercised before breakfast (fasted state) and showed an improved insulin response after the training. That is, they had to produce less insulin to control their blood sugar levels.

我們的研究觀察了鍛煉六周的反應，每周三次監測騎車50分鐘的反應。在一群人中，超重或肥胖的男人在早飯前鍛煉（禁食狀態），鍛煉后的胰島素反應有所提高。也就是說他們必須減少胰島素的分泌來控制血糖水平。

This suggests that they had a lower risk of diseases such as type 2 diabetes after the training. But the men who performed the same exercise after eating breakfast did not show an improved blood insulin response.

這表明他們鍛煉后患二型糖尿病等疾病的風險更低，但早飯后進行同等鍛煉的人血液胰島素反應沒有改善。

The men who exercised before breakfast also burned about double the amount of fat during exercise than the group who exercised after breakfast. Current evidence suggests that this increased fat burning during exercise may explain why that group showed improved health benefits.

早飯前鍛煉的人在鍛煉期間燃燒的脂肪量也是早飯后鍛煉的人的二倍。目前的證據顯示鍛煉期間增加的脂肪燃燒量能解釋為什么這群人的鍛煉對健康更有好處。