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!
Photo/Pexels
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,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."
专业私人教练丹尼尔·萨尔托斯说:“跑步是最消耗热量的运动之一。”普通人跑步1小时可以燃烧500到1000卡路里。萨尔托斯指出:“速度、节奏和耐力都是影响热量消耗的因素。但是跑步会用到全身的各组肌肉群,让你消耗更多热量。”
在同一时间段内,HIIT将燃烧800卡路里的热量,其中480卡路里为脂肪。因此,即使前者燃烧了更高百分比的脂肪,高强度间歇训练也会燃烧更高的总数,因为这会增加细胞和肌肉的氧化能力。运动后多余的氧气消耗 但这不是HIIT的最大。
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,4分钟hiit消耗多少热量,” 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.
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
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
一次HIIT的热量消耗就有330大卡,接近20分钟。因此你说的40分钟预计燃烧
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.
Strength training 力量训练
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
Not only is boxing a great way to release pent up energy,but it also helps improve balance,boost endurance,and strengthens the upper body and core. “Boxing helps you get a good calorie burn,too,with the average person burning up 500 to 800 calories in an hour session,” Saltos says.
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
一次15分钟HIIT训练可以消耗240卡路里热量,等于跑步60分钟所消耗的热量。
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.
英文来源:雅虎新闻
翻译&编辑:丹妮