新的一年里，我还是每周两次重训（8个动作，每个superset, 两个动作，一组15个，一共3组，多半动作用哑铃，也有自重，比如俯卧撑，仰卧起身），周末，假日的时候会出去爬山。新年里决定每天都跑步。看到Dr. Greger推荐每天都运动(daily dozen)，而且时间要达到40分钟的高强度运动，或者90分钟的中等强度。这对我来说，时间精力上都还达不到。可能群里很多达人是可以的。我weekdays都是晚上跑步，晚上时间自由一些。有一天，我坚持跑了40分钟，匀速，大约5m-5.5m/hour, 跑完就感觉特别饿，那天晚餐吃得很正常。相反，如果是晚上重训，HIIT，或者变速跑，就没有这个问题。刚才在chatgpt上查这事，答复挺靠谱。所以我又回到了变速跑，weekday 每天就跑1-1.5m。 又多了一些原因做HIIT。
High-Intensity Interval Training (HIIT) has been shown to reduce hunger in some individuals. This may be due to the following factors:
--HIIT elevates the metabolic rate, which can help decrease appetite.
--The exercise-induced release of endorphins, which can act as natural appetite suppressants.
--HIIT can also reduce levels of the hunger hormone ghrelin and increase levels of --the hormone peptide YY, which can decrease hunger.
--Regular physical activity can also improve overall body composition, leading to decreased hunger （这一点不太靠谱）.
It's important to note that everyone's response to HIIT and its impact on hunger will vary, and hunger reduction may not be observed in all individuals.
