每天什么時間跑步最減肥？什么時間工作最有效率？什么時間鍛煉最讓人充滿力量？來看看下面的時間表，你一天的安排遵循身體的生物鐘了嗎？

The best time to have sex is at 7.30am - around 45 minutes after you wake up, according to new research.
最新研究發現，享受魚水之歡的最佳時間是早上7:30，大約在起床后45分鐘左右。

Energy levels are at their highest after a good night's rest which means both sexes have more stamina.
好好休息一晚后，雙方的精力在早上都達到了巔峰狀態，體力耐力也都優于平時。

The rush of endorphins sparked by sex lowers your blood pressure and stress levels and makes you feel more upbeat for the rest of the day.
做愛時腦內大量分泌的內啡肽可以降低血壓、緩解壓力，給你更加快樂的一天。

The findings are from a survey by Forza Supplements, which asked 1,000 healthy and active people to report on the optimal times to engage in activities for their body clocks.
這些發現出自歐洲健康公司Forza Supplements所做的一項調查，調查選取了1000名生活積極的健康人士，根據他們自身的生物鐘，采訪他們認為做各項運動的最佳時間。

It also found that the ideal time for a run is just before - at 7am. Experts say doing cardio exercise in a fasted state (i.e. before breakfast) leads to a small increase in the amount of fat being burned.
研究還發現，早上7點左右是跑步的理想時間。專家表示，空腹（比如早飯前）做有氧運動能夠燃燒更多的脂肪。

That is because blood sugar, insulin and glycogen levels are all lower than normal after an overnight fast.
這是因為一夜禁食后你的血糖、胰島素和肝糖水平都比平時要低。

Concentration levels peak around three hours after we have woken up, so it is best to save the most taxing jobs of the day at work for around 9.45am.
起床后三小時左右是注意力的巔峰時期。所以我們最好在早上9:45左右做一天中最繁重的工作。

Around an hour later, stress levels peak at 10.45am - most typically early in the week when our to-do lists are heaviest, so this is the best time to relax.
大約一小時后，也就是10:45左右，我們的壓力已經積攢至最大值，這種情況在每周初工作安排最繁重的時候也最為典型，而這時就是休息的最佳時間。

The best time for an alcoholic drink is 6.10pm - what many would call 'wine o'clock' - four hours before we go to bed to maximise the time for liver recovery.
飲酒的最佳時間是下午6:10，許多人稱其為“飲酒時間”，此時距離睡覺還有4小時，所以我們要盡量給肝臟留出足夠的恢復時間。

The ideal for sleep is at 10.10pm - allowing for 20 minutes to get to sleep and 90 minutes of the most restorative non-REM sleep which is most likely to occur prior to midnight.
上床睡覺的理想時間是晚上10:10，能為我們余出20分鐘的入睡時間，以及90分鐘的非快速眼動睡眠時間，這種睡眠狀態易在午夜前進入，對滋養精神幫助最大。

When 'snack o-clock' strikes
何時是進餐最佳時間？

The study also pinpointed the weak moments when we are most likely to put on weight by needing a sugar rush - or snack o'clock. This is at 3.30pm - when we are starting to lag at work - and 8.15pm, when we are relaxing in front of the TV - so this is the best time to exercise your willpower.
該研究還準確指出了最容易使人變胖的時間，即加餐時間，分別是下午3:30和晚上8:15。前者是下午工作疲憊的時候，后者是晚上在電視前放松的時候，誰不想吃點東西放松一下呢？這就到了考驗你意志力的時候啦。

The best times to eat breakfast is 7.15am, lunch is 2.15pm and dinner is 6pm if you want to maximise weight loss, found the study.
研究發現，早上7:15吃早飯，下午2:15吃午飯，晚上6:00吃晚飯，可使減肥效果最好。

The key to healthy eating was not to have an uneven calorie intake throughout the day, according to 72 percent of respondents.
72%的受訪者表示，健康飲食的關鍵在于每天攝入均衡的卡路里。

The study also highlighted the optimum times of the day to work-out.
研究還強調了一天中最適宜鍛煉的時間。

Around half of those who took part (54 percent) found their calorie burn from running was best with pre-breakfast run at around 7am.
54%的調查對象發現，早飯之前7點鐘左右跑步可以燃燒更多的卡路里。

Strength levels do build up during the day and 52 percent of gym fans who like to lift weights found they were most effective after work, with 6.30pm being the favoured time.
一天中人的力量水平是不斷上升的。52%舉重愛好者表示，他們下班后最有勁，下午6:30是最佳時間。

More than half (56 percent) felt they were not getting the optimum eight hours of sleep a night, and this was impacting on our effectiveness throughout the day.
56%的人感覺如果他們不能保證自己實現每晚8小時的最佳睡眠，他們一整天的效率都會受到影響。

Are you not a morning person?
你是“百靈鳥”嗎？

Most people's body clocks are broadly similar, but there is scientific evidence to back up some people's beliefs that they are not 'a morning person'.
大多數人的生物鐘大致相同，但有科學依據證實，有些人并不適合早上工作。

Scientists have long known that we all have an individual chronotype - the main biological trait that explains why some people spring out of bed feeling alert while others struggle.
科學家們早就發現我們都有自己的睡眠類型，這一主要的生物性狀可以解釋為什么有的人早上可以一躍下床，精神抖擻，而有的人卻有起床困難癥。

If you are a 'night owl' type who rises later, experts suggest you could simply adjust the recommended timetable by how ever much later you wake up after the optimum time of 6.45am.
如果你是一個早上起不來的“夜貓子”，專家建議你可以簡單的調整睡眠時間：你比最佳的6:45晚起多長時間，就相應把睡眠時間向后推遲多長時間。

So if you wake at 8.45am, the rest of timetable should be two hours later with a bedtime of just after midnight.
如果你8:45起床，那整個時間表就全向后推遲兩小時，晚上12:45睡覺。

Colin Espie, professor of sleep medicine at Oxford University, previously told MailOnline that people should not force themselves to become a morning person.
牛津大學睡眠醫學教授科林?埃斯皮曾告訴《每日郵報》網站，人們不必強迫自己變成“百靈鳥”。

He said: ‘It’s important for people to experiment and find the sleep pattern that feels comfortable.’
他說：“重要的是要通過嘗試找出適合自己的睡眠模式。”

英文來源：每日郵報
翻譯：劉博學（中國日報網愛新聞iNews譯者）
編審：yaning