減肥和燃燒脂肪的最佳鍛煉方式
減肥和燃燒脂肪的最佳鍛煉方式
If you’re a regular gym-goer and have indulged yourself a bit too much over the festivities, you might be looking for the quickest strategies to burn off the extra layers you’ve gained around your waist.
如果你是一個(gè)經(jīng)常去健身房的人，并且在節(jié)日期間放縱自己太多，你可能會(huì)尋找最快的方法來燃燒掉你腰部的多余脂肪。
In this article, I’m going to explore which type of exercise consumes the most calories and why that may not matter when it comes to fat loss. I will also give you a framework of some activities you can do each day that will help you maximize the amount of fat you burn (yes, even belly fat).
在這篇文章中，我將探討哪種運(yùn)動(dòng)消耗的卡路里最多，以及為什么這與減肥無關(guān)。我還會(huì)給你一個(gè)每天可以做的幾項(xiàng)活動(dòng)的框架，這將幫助你最大限度地燃燒脂肪(是的，甚至是腹部脂肪)。
1. Jumping Rope
跳繩
The burn:667-990 calories/hour (if you’re jumping at 120 skips per minute)
燃燒:667-990卡路里/小時(shí)(如果你每分鐘跳120下)
As it turns out, this little rope is actually a big-time fat burner. Try using a weighted jump rope to engage your arms and shoulders even more.
事實(shí)證明，這根小繩子實(shí)際上是燃燒脂肪的大戶。試著用一根加重的跳繩讓你的手臂和肩膀更加用力。
2. Running Up Hills/Stair Sprints
爬山/樓梯
The burn:639-946 calories/hour
燃燒：639 - 946卡路里/小時(shí)
You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time. The harder you push yourself during those sprints, the greater the burn. This is a type of HIIT, a renowned type of cardio training that consumes more calories per minute than steady-state cardio.
你想要在樓梯或山上以最大努力沖刺，你只能保持大約20秒的速度，然后以沖刺強(qiáng)度的一半和兩倍的時(shí)間進(jìn)行恢復(fù)跑。你在沖刺的時(shí)候越用力，你的消耗就越大。這是HIIT的一種，一種著名的有氧訓(xùn)練，每分鐘消耗的卡路里比穩(wěn)定狀態(tài)下的有氧訓(xùn)練要多。
3. Kickboxing
跆拳道
The burn:582-864 calories/hour
燃燒：582 - 864卡路里/小時(shí)
Whether you’re kicking it on your own or in class, make sure you keep the rest periods between rounds of jabs and kicks super short. Aim for 30 seconds of rest for every 90 seconds of sparring. Once again, follow the HIIT principle.
無論你是自己踢還是在課堂上踢，確保你的休息時(shí)間在幾回合的踢腿之間非常短。目標(biāo)是每90秒休息30秒。再一次，遵循HIIT原則。
4. Cycling Intervals
自行車騎行
The burn:568-841 calories/hour
燃燒：568 - 841卡路里/小時(shí)
Riding at a sustained high intensity will give you a greater burn as compared to a steady-state ride at a low intensity, but adding high-intensity intervals throughout that training time will increase the afterburn even more.
持續(xù)高強(qiáng)度的騎行會(huì)比低強(qiáng)度的穩(wěn)態(tài)騎行產(chǎn)生更大的消耗，但在整個(gè)訓(xùn)練期間增加高強(qiáng)度的間歇會(huì)增加更多的燃燒。
5. Running
跑步
The burn:566-839 calories/hour (10 min/mile)
燃燒：566-839卡路里/小時(shí)(10分鐘/英里)
After running at a steady pace, you’ll continue to burn extra calories over the rest of the day. To torch more during and after your workout, add short bursts of sprints into your run. I recommend keeping a 2:1 work-to-rest ratio to get the most afterburn. For example, if you run for 60 seconds, walk 30 seconds.
在以穩(wěn)定的速度跑步之后，你會(huì)在一天剩下的時(shí)間里繼續(xù)燃燒額外的卡路里。為了在運(yùn)動(dòng)中或運(yùn)動(dòng)后燃燒更多的能量，可以在跑步中加入短時(shí)間的沖刺。我建議保持2:1的工作和休息的比例，以獲得最大的余熱。例如，如果你跑了60秒，那就走30秒。
6. Strength Training
力量訓(xùn)練
The burn:341-504 calories/hour
燃燒：341 - 504卡路里/小時(shí)
You’ll increase your afterburn by working your muscles to exhaustion each set instead of stopping at an arbitrary rep range like 10 or 12. And focus on compound movements that employ more muscle groups over more joints like deadlifts and overhead presses.
你會(huì)增加你的后燃作用，通過鍛煉你的肌肉，使你每一組都筋疲力盡，而不是停留在一個(gè)任意的范圍內(nèi)，比如10或12。專注于使用更多肌肉群的復(fù)合運(yùn)動(dòng)，比如硬舉和頭頂推舉。
If you’re a beginner, start with one hour each week and build up according to how you feel. If you’re a seasoned athlete, you can probably handle anywhere from five to twelve hours of mixed cardio and weights each week.
如果你是一個(gè)初學(xué)者，從每周一個(gè)小時(shí)開始，根據(jù)你的感覺來建立。如果你是一名經(jīng)驗(yàn)豐富的運(yùn)動(dòng)員，你可能可以每周進(jìn)行5到12個(gè)小時(shí)的混合有氧運(yùn)動(dòng)和舉重。
Once again, there is no one-size-fits-all approach. Experiment and find out what works best for you.
再說一次，沒有放之四海而皆準(zhǔn)的方法。嘗試并找出最適合你的方法。
