贴秋膘的季节又到了，但是看看自己的肚腩，怎么好意思再长肉呢？这里向你推荐8种消耗热量最多的运动方式，让你瘦身美食两不误！
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Running 跑步
"Running is one of the best calorie burners out there，” certified personal trainer Daniel Saltos says. An average person can burn anywhere from 500 to 1000 in one hour of running. “Speed，跑步一次消耗多少卡路里合适，pace，and endurance are all factors that can impact this range. But running uses every muscle group in the body，allowing you to burn more calories."
"Running is one of the best calorie burners out there，” certified personal trainer Daniel Saltos says. An average person can burn anywhere from 500 to 1000 in one hour of running. “Speed，pace，and endurance are all factors that can impact this range. But running uses every muscle group in the body，allowing you to burn more calories."
跑步所消耗的热量约每小时650卡，这在有氧运动中是消耗热量最高的，比游泳（550卡）、跳绳（600卡）、打羽毛球（450卡）都高。步速与能量消耗对照表：运动方式消耗能量：跑步（9.7公里/小时）603千卡/小时；慢跑（
Swimming 游泳
Swimming is a low-impact workout that also targets multiple muscle groups. “In just 30 minutes of swimming，an average person can burn 200 to 300 calories，” Saltos says. Swimming also improves cardiovascular health，builds endurance，and increases strength—all great reasons to want to hop in the water.
游泳是一种低强度的锻炼方式，同样也会用到多组肌肉群。萨尔托斯说：“普通人游泳30分钟就能燃烧200到300卡路里。”游泳还能改善心血管健康，增强耐力和力量，这些都是促使你去游泳的好理由。
Cycling 骑车
There’s nothing like a nice evening bike ride when the weather’s nice，and it’s actually a great workout for you as well. A long，steady bike ride can burn up to 500 to 700 calories in an hour，Saltos says.
人在跑步半小时左右消耗的热量大概是300卡路里，当然不是每个人都能达到这个消耗量，对于这个给出的数据范围只是在于正常体脂含量的人而言，所以因人而异或者会或多或少一点，因此消耗一千卡热量相当于我们维持一定的速度跑步1。
在天气晴好的夜晚骑车出行再惬意不过了，而且也是一种很好的锻炼方式。萨尔托斯说，匀速骑车长达1小时可以消耗500到700卡路里。
High Intensity Interval Training (HIIT) 高强度间歇训练
If you want intensity，HIIT exercises provide exactly that. These workouts involve working hard in intervals，then resting. Because your heart rate will stay elevated，you’ll burn more calories in less time. “On average，a person will burn 400 to 600 calories in 30 minutes，” Saltos says.
半小时一般消耗200-300卡路里左右。跑步消耗的卡路里与跑步的速度有关，每小时10公里的速度可以消耗700多卡路里的热量；每小时7公里的速度速度可消耗500多卡路里的热量。一般来说跑步都以慢跑为主，以不气喘，身体微热，不流汗。
如果你想提高强度，那么高强度间歇训练非常适合你。这种训练方式是在间隔时间做高强度运动，在两组运动之间休息片刻。因为你的心率会维持在高位，所以你将在更短时间内消耗更多热量。萨尔罗斯指出：“做高强度间歇训练30分钟，平均每个人可消耗400到600卡路里。”
Jumping rope 跳绳
This childhood activity can actually do wonders for your health. “Jumping rope is great for strengthening the lower and upper body while improving endurance and cardiovascular fitness，” Saltos says. It also improves your coordination，because your mind has to work while you jump. Jumping rope can burn 600 to 1000 calories in an hour.
跳绳这一童年活动实际上对你的健康很有好处。萨尔托斯说：“跳绳对于加强上体和下肢的力量很有帮助，同时还能改善耐力和心血管健康。”跳绳还能增强你的协调性，因为你在跳绳的时候也要动脑子。跳绳1小时可燃烧600到1000卡路里。
Strength training 力量训练
Strength training is one of the most efficient ways to burn more calories. “One hour of strength training can burn 300 to 400 calories on average，but you’ll continue to burn more calories throughout the day because of the EPOC effect，’” Saltos says. The EPOC effect，also known as excess post-exercise oxygen consumption，represents an increase in metabolism that occurs after strength training linked to the consumption of oxygen that is required to help restore the muscles.
力量训练是消耗热量最有效的方式之一。萨尔托斯说：“力量训练1小时平均可燃烧300到400卡路里，而且由于运动后过量氧耗效应，你在接下来还会消耗更多热量。”运动后过量氧耗效应指的是力量训练之后的氧气消耗会加速新陈代谢从而帮助肌肉恢复。
Boxing 拳击
拳击不仅是释放过剩精力的一种很好的锻炼方式，而且也有助于改善平衡力、提升耐力、加强上体和核心力量。萨尔托斯说：“拳击也能帮你消耗很多热量，拳击1小时可让普通人消耗500到800卡路里。”
Rowing 划船
六百卡。1、慢跑：每半小时消耗热量三百卡。2、游泳：每半小时消耗热量一百七十五卡。3、田径：每半小时可消耗热量四百五十卡。4、篮球：每半小时消耗热量二百五十卡。它可增强灵活性，加强心肺功能。5、自行车：每半小时。
The pushing and pulling motion of rowing machines targets multiple muscle groups including the arms，core，and back，helping you to burn more calories. “An hour of rowing will burn 400 to 600 calories on average，” Saltos says.
企业回舒尔佳奥利司他是长效的特异性胃肠道脂肪酶抑制剂，能阻止甘油三酯水解使其不被吸收，从而减少热量摄入，控制体重。奥利司他胶囊在我国作为非处方药管理，对肥胖或体重超重的患者的治疗有效果。舒尔佳奥利司他减肥胶囊不同于其他的减肥胶囊。它。
划船机的推拉动作会动用包括手臂、核心和后背在内的多组肌肉群，从而帮助你消耗更多热量。萨尔托斯说：“划船1小时平均可消耗400到600卡路里。”
英文来源：雅虎新闻
翻译&编辑：丹妮
