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过锻炼来降低患二型糖尿病和心血管疾病的风险。但人们不是经常能有时间做足够的锻炼，所以找到对健康更有益的锻炼方法是很重要的。
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.
我们最新的研究找到了这样的一种方法，跟锻炼时间有关。意思是如果总是有家庭、工作等必要的事影响你，减少锻炼量也可以。
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.
锻炼带给健康的一个主要好处是能改善我们对胰岛素的反应，而且我们能更好地控制血糖水平，即使我们看不到这种变化。现在我们清楚地知道吃饭和锻炼的顺序可能对这种胰岛素反应有重要影响。
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.
我们的研究观察了锻炼六周的反应，每周三次监测骑车50分钟的反应。在一群人中，超重或肥胖的男人在早饭前锻炼（禁食状态），锻炼后的胰岛素反应有所提高。也就是说他们必须减少胰岛素的分泌来控制血糖水平。
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.
这表明他们锻炼后患二型糖尿病等疾病的风险更低，但早饭后进行同等锻炼的人血液胰岛素反应没有改善。
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.
早饭前锻炼的人在锻炼期间燃烧的脂肪量也是早饭后锻炼的人的二倍。目前的证据显示锻炼期间增加的脂肪燃烧量能解释为什么这群人的锻炼对健康更有好处。