加快有氧运动:如何重新启动你的锻炼计划

加快有氧运动:如何重新启动你的锻炼计划

So far in this series, we've set the foundation for establishing a sustainable exercise habit, mastered how to move properly and learned how to use free weights to increase strength and boost our metabolism.

到目前为止，在这个系列中，我们已经为建立一个可持续的锻炼习惯奠定了基础，掌握了如何正确运动，并学会了如何使用杠铃来增加力量和促进我们的新陈代谢。

Now, we'll get our bodies moving faster with cardiovascular exercise.

现在，通过心血管运动，我们可以让我们的身体运动得更快。

For many people, the idea of cardiovascular exercise, otherwise known as "cardio", brings to mind sweat-drenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually encompasses a lot more exercise options, which we'll cover below.

对许多人来说，心血管运动，也被称为“有氧运动”，会让人想到在健身班里流汗的人或在跑步机上跑步的人。虽然这些观点都是准确的例子，但有氧运动实际上包含了更多的运动选择，我们将在下面介绍。

First, let's gain a basic understanding of what cardio is and why it's important as part of a well-rounded workout routine.

首先，让我们对有氧运动有一个基本的了解，为什么它是一个全面的日常锻炼的重要组成部分。

What is cardio?

什么是有氧运动?

Cardio is generally considered any exercise that does all of the following:

有氧运动通常被认为可以做到以下几点:

• employs large muscle groups, like your legs, in compound (multi-joint) movements

使用大的肌肉群，比如你的腿，进行复合(多关节)运动

• increases demand on respiratory system, increasing breathing rate

增加对呼吸系统的需求，增加呼吸频率

• raises and sustains heightened heart rate throughout exercise

在运动过程中提高并维持较高的心率

Why is cardio important?

为什么有氧运动很重要?

There tends to be an automatic assumption that cardio is strictly a "weight-loss" exercise. Although cardio is definitely a calorie burner, unlike strength training, it doesn't have the same lasting metabolic impact.

人们自然而然地认为有氧运动是一种严格意义上的“减肥”运动。尽管有氧运动绝对是一种消耗卡路里的运动，但与力量训练不同的是，它对新陈代谢的影响并不持久。

Cardio only burns calories during the exercise and for a short time afterward, as opposed to strength training's ability to build muscle that increases the body's overall energy needs over the long term. That's why it's important to include both cardio and strength training in your workout program — especially if weight loss is a goal.

有氧运动只在运动期间和之后的短时间内燃烧卡路里，与力量训练形成肌肉的能力相反，在长期内增加身体的整体能量需求。这就是为什么在你的锻炼计划中有氧运动和力量训练都很重要——尤其是如果你的目标是减肥的话。

Adding cardio to your workout

在锻炼中加入有氧运动

To realize all the benefits of regular cardio, you need to engage in 30 or more minutes of aerobic exercise at least three times per week. Again, this should be in conjunction with weight training. I recommend alternating to avoid burning yourself out.

要意识到定期有氧运动的所有好处，你需要每周至少进行三次30分钟以上的有氧运动。同样，这应该与重量训练相结合。我建议你交替使用，避免让自己筋疲力尽。

If you're a beginner, start slowly. Initially, you might only be able to do five or 10 minutes at a time. Gradually add five minutes to each session.

如果你是初学者，慢慢开始。一开始，你可能一次只能做5到10分钟。每节课逐渐增加5分钟。

Because cardio makes you sweat, it's important to stay hydrated. You might want to consider an enriched drink to help replace the electrolytes and salt you lose when sweating. I'm not a proponent of sugary sports drinks with artificial colors and flavors; instead, consider one of the many electrolyte-enriched water brands available as healthier alternatives.

因为有氧运动会让你出汗，所以保持水分很重要。你可能需要考虑一种营养丰富的饮料来补充你在出汗时流失的电解质和盐。我不支持添加人工色素和香料的含糖运动饮料;相反，我们可以考虑选择一种富含电解质的水作为更健康的替代品。

Choosing cardio that works for you

选择适合你的有氧运动

With so many options, there's no reason to force yourself to do cardio you don't enjoy. Select an exercise modality or modalities that you like that fit into your lifestyle.

有这么多的选择，没有理由强迫自己做你不喜欢的有氧运动。选择一种或多种你喜欢的适合你生活方式的运动方式。

Brisk walking: By kicking up your pace a bit to ensure you break a sweat and increasing your walk to 30 minutes, you can easily count it as cardiovascular exercise. In fact, if fat loss is a goal, brisk walking is one of the most accessible and effective fat-burning exercises.

快走:稍微加快你的步伐，确保你出汗，并把你的步行时间增加到30分钟，你可以很容易地把它算作心血管锻炼。事实上，如果减肥是一个目标，快步走就是最容易和最有效的燃烧脂肪的运动之一。

Running:Running several times per week at a moderate pace and distance can actually increase muscle mass and bone density.

跑步:每周以适度的速度和距离跑几次实际上可以增加肌肉质量和骨密度。

Swimming: Swimming is one of the best total-body, non-impact cardio exercises available without a machine.

游泳:游泳是最好的全身性、非影响性的有氧运动之一，不需要(锻炼)设备。