你知道鱼水之欢、跑步以及做其他活动的最佳时间吗？

 每天什么时间跑步最减肥？什么时间工作最有效率？什么时间锻炼最让人充满力量？来看看下面的时间表，你一天的安排遵循身体的生物钟了吗？

The best time to have sex is at 7.30am - around 45 minutes after you wake up, according to new research. 
最新研究发现，享受鱼水之欢的最佳时间是早上7:30，大约在起床后45分钟左右。

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，双方的精力在早上都达到了巅峰状态，体力耐力也都优于平时。

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. 
做爱时脑内大量分泌的内啡肽可以降低血压、缓解压力，给你更加快乐的一天。

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. 
这些发现出自欧洲健康公司Forza Supplements所做的一项调查，调查选取了1000名生活积极的健康人士，根据他们自身的生物钟，采访他们认为做各项运动的最佳时间。

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. 
研究还发现，早上7点左右是跑步的理想时间。专家表示，空腹（比如早饭前）做有氧运动能够燃烧更多的脂肪。

That is because blood sugar, insulin and glycogen levels are all lower than normal after an overnight fast. 
这是因为一夜禁食后你的血糖、胰岛素和肝糖水平都比平时要低。

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. 
起床后三小时左右是注意力的巅峰时期。所以我们最好在早上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. 
大约一小时后，也就是10:45左右，我们的压力已经积攒至最大值，这种情况在每周初工作安排最繁重的时候也最为典型，而这时就是休息的最佳时间。

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. 
饮酒的最佳时间是下午6:10，许多人称其为“饮酒时间”，此时距离睡觉还有4小时，所以我们要尽量给肝脏留出足够的恢复时间。

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. 
上床睡觉的理想时间是晚上10:10，能为我们余出20分钟的入睡时间，以及90分钟的非快速眼动睡眠时间，这种睡眠状态易在午夜前进入，对滋养精神帮助最大。

When 'snack o-clock' strikes 
何时是进餐最佳时间？

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. 
该研究还准确指出了最容易使人变胖的时间，即加餐时间，分别是下午3:30和晚上8:15。前者是下午工作疲惫的时候，后者是晚上在电视前放松的时候，谁不想吃点东西放松一下呢？这就到了考验你意志力的时候啦。

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. 
研究发现，早上7:15吃早饭，下午2:15吃午饭，晚上6:00吃晚饭，可使减肥效果最好。

The key to healthy eating was not to have an uneven calorie intake throughout the day, according to 72 percent of respondents. 
72%的受访者表示，健康饮食的关键在于每天摄入均衡的卡路里。

The study also highlighted the optimum times of the day to work-out. 
研究还强调了一天中最适宜锻炼的时间。

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%的调查对象发现，早饭之前7点钟左右跑步可以燃烧更多的卡路里。

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断上升的。52%举重爱好者表示，他们下班后最有劲，下午6:30是最佳时间。

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%的人感觉如果他们不能保证自己实现每晚8小时的最佳睡眠，他们一整天的效率都会受到影响。

Are you not a morning person? 
你是“百灵鸟”吗？

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'. 
大多数人的生物钟大致相同，但有科学依据证实，有些人并不适合早上工作。

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. 
科学家们早就发现我们都有自己的睡眠类型，这一主要的生物性状可以解释为什么有的人早上可以一跃下床，精神抖擞，而有的人却有起床困难症。

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. 
如果你是一个早上起不来的“夜猫子”，专家建议你可以简单的调整睡眠时间：你比最佳的6:45晚起多长时间，就相应把睡眠时间向后推迟多长时间。

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，那整个时间表就全向后推迟两小时，晚上12:45睡觉。

Colin Espie, professor of sleep medicine at Oxford University, previously told MailOnline that people should not force themselves to become a morning person. 
牛津大学睡眠医学教授科林•埃斯皮曾告诉《每日邮报》网站，人们不必强迫自己变成“百灵鸟”。

He said: ‘It’s important for people to experiment and find the sleep pattern that feels comfortable.’ 
他说：“重要的是要通过尝试找出适合自己的睡眠模式。”

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