减肥和燃烧脂肪的最佳锻炼方式

减肥和燃烧脂肪的最佳锻炼方式

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.

如果你是一个经常去健身房的人，并且在节日期间放纵自己太多，你可能会寻找最快的方法来燃烧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).

在这篇文章中，我将探讨哪种运动消耗的卡路里最多，以及为什么这与减肥无关。我还会给你一个每天可以做的几项活动的框架，这将帮助你最大限度地燃烧脂肪(是的，甚至是腹部脂肪)。

1. Jumping Rope

跳绳

The burn:667-990 calories/hour (if you’re jumping at 120 skips per minute)

燃烧:667-990卡路里/小时(如果你每分钟跳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.

事实证明，这根小绳子实际上是燃烧脂肪的大户。试着用一根加重的跳绳让你的手臂和肩膀更加用力。

2. Running Up Hills/Stair Sprints

爬山/楼梯

The burn:639-946 calories/hour

燃烧：639 - 946卡路里/小时

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.

你想要在楼梯或山上以最大努力冲刺，你只能保持大约20秒的速度，然后以冲刺强度的一半和两倍的时间进行恢复跑。你在冲刺的时候越用力，你的消耗就越大。这是HIIT的一种，一种著名的有氧训练，每分钟消耗的卡路里比稳定状态下的有氧训练要多。

3. Kickboxing

跆拳道

The burn:582-864 calories/hour

燃烧：582 - 864卡路里/小时

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.

无论你是自己踢还是在课堂上踢，确保你的休息时间在几回合的踢腿之间非常短。目标是每90秒休息30秒。再一次，遵循HIIT原则。

4. Cycling Intervals

自行车骑行

The burn:568-841 calories/hour

燃烧：568 - 841卡路里/小时

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.

持续高强度的骑行会比低强度的稳态骑行产生更大的消耗，但在整个训练期间增加高强度的间歇会增加更多的燃烧。

5. Running

跑步

The burn:566-839 calories/hour (10 min/mile)

燃烧：566-839卡路里/小时(10分钟/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.

在以稳定的速度跑步之后，你会在一天剩下的时间里继续燃烧额外的卡路里。为了在运动中或运动后燃烧更多的能量，可以在跑步中加入短时间的冲刺。我建议保持2:1的工作和休息的比例，以获得最大的余热。例如，如果你跑了60秒，那就走30秒。

6. Strength Training

力量训练

The burn:341-504 calories/hour

燃烧：341 - 504卡路里/小时

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.

你会增加你的后燃作用，通过锻炼你的肌肉，使你每一组都筋疲力尽，而不是停留在一个任意的范围内，比如10或12。专注于使用更多肌肉群的复合运动，比如硬举和头顶推举。

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.

如果你是一个初学者，从每周一个小时开始，根据你的感觉来建立。如果你是一名经验丰富的运动员，你可能可以每周进行5到12个小时的混合有氧运动和举重。

Once again, there is no one-size-fits-all approach. Experiment and find out what works best for you.

再说一次，没有放之四海而皆准的方法。尝试并找出最适合你的方法。