加快有氧運(yùn)動:如何重新啟動你的鍛煉計劃

加快有氧運(yùn)動:如何重新啟動你的鍛煉計劃

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.

到目前為止，在這個系列中，我們已經(jīng)為建立一個可持續(xù)的鍛煉習(xí)慣奠定了基礎(chǔ)，掌握了如何正確運(yùn)動，并學(xué)會了如何使用杠鈴來增加力量和促進(jìn)我們的新陳代謝。

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

現(xiàn)在，通過心血管運(yùn)動，我們可以讓我們的身體運(yùn)動得更快。

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.

對許多人來說，心血管運(yùn)動，也被稱為“有氧運(yùn)動”，會讓人想到在健身班里流汗的人或在跑步機(jī)上跑步的人。雖然這些觀點(diǎn)都是準(zhǔn)確的例子，但有氧運(yùn)動實(shí)際上包含了更多的運(yùn)動選擇，我們將在下面介紹。

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，讓我們對有氧運(yùn)動有一個基本的了解，為什么它是一個全面的日常鍛煉的重要組成部分。

What is cardio?

什么是有氧運(yùn)動?

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

有氧運(yùn)動通常被認(rèn)為可以做到以下幾點(diǎn):

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

使用大的肌肉群，比如你的腿，進(jìn)行復(fù)合(多關(guān)節(jié))運(yùn)動

• increases demand on respiratory system, increasing breathing rate

增加對呼吸系統(tǒng)的需求，增加呼吸頻率

• raises and sustains heightened heart rate throughout exercise

在運(yùn)動過程中提高并維持較高的心率

Why is cardio important?

為什么有氧運(yùn)動很重要?

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.

人們自然而然地認(rèn)為有氧運(yùn)動是一種嚴(yán)格意義上的“減肥”運(yùn)動。盡管有氧運(yùn)動絕對是一種消耗卡路里的運(yùn)動，但與力量訓(xùn)練不同的是，它對新陳代謝的影響并不持久。

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.

有氧運(yùn)動只在運(yùn)動期間和之后的短時間內(nèi)燃燒卡路里，與力量訓(xùn)練形成肌肉的能力相反，在長期內(nèi)增加身體的整體能量需求。這就是為什么在你的鍛煉計劃中有氧運(yùn)動和力量訓(xùn)練都很重要——尤其是如果你的目標(biāo)是減肥的話。

Adding cardio to your workout

在鍛煉中加入有氧運(yùn)動

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.

要意識到定期有氧運(yùn)動的所有好處，你需要每周至少進(jìn)行三次30分鐘以上的有氧運(yùn)動。同樣，這應(yīng)該與重量訓(xùn)練相結(jié)合。我建議你交替使用，避免讓自己筋疲力盡。

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.

如果你是初學(xué)者，慢慢開始。一開始，你可能一次只能做5到10分鐘。每節(jié)課逐漸增加5分鐘。

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?yàn)橛醒踹\(yùn)動會讓你出汗，所以保持水分很重要。你可能需要考慮一種營養(yǎng)豐富的飲料來補(bǔ)充你在出汗時流失的電解質(zhì)和鹽。我不支持添加人工色素和香料的含糖運(yùn)動飲料;相反，我們可以考慮選擇一種富含電解質(zhì)的水作為更健康的替代品。

Choosing cardio that works for you

選擇適合你的有氧運(yùn)動

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.

有這么多的選擇，沒有理由強(qiáng)迫自己做你不喜歡的有氧運(yùn)動。選擇一種或多種你喜歡的適合你生活方式的運(yùn)動方式。

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，確保你出汗，并把你的步行時間增加到30分鐘，你可以很容易地把它算作心血管鍛煉。事實(shí)上，如果減肥是一個目標(biāo)，快步走就是最容易和最有效的燃燒脂肪的運(yùn)動之一。

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

跑步:每周以適度的速度和距離跑幾次實(shí)際上可以增加肌肉質(zhì)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、非影響性的有氧運(yùn)動之一，不需要(鍛煉)設(shè)備。