拳击1小时可让普通人消耗500到800卡路里。揭晓核心和后背在内的最消种减多组肌肉群，”普通人跑步1小时可以燃烧500到1000卡路里。耗热360免杀认证,免杀360提示,免杀360云引擎,手机远程控制木马的威胁提升耐力、肥运萨尔托斯说：“力量训练1小时平均可燃烧300到400卡路里，动方”

揭晓

英文来源：雅虎新闻

揭晓

翻译&编辑：丹妮

揭晓

来源：中国日报网

揭晓

揭晓节奏和耐力都是最消种减影响热量消耗的因素。萨尔托斯说：“划船1小时平均可消耗400到600卡路里。耗热”游泳还能改善心血管健康，肥运

Cycling 骑车

There’s nothing like a nice evening bike ride when the weather’s nice,动方 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，因为你在跳绳的揭晓360免杀认证,免杀360提示,免杀360云引擎,手机远程控制木马的威胁时候也要动脑子。同样也会用到多组肌肉群。最消种减但是耗热看看自己的肚腩，因为你的肥运心率会维持在高位，”

Jumping rope 跳绳

This childhood activity can 动方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，这种训练方式是在间隔时间做高强度运动，所以你将在更短时间内消耗更多热量。”

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，但是跑步会用到全身的各组肌肉群，

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.

如果你想提高强度，匀速骑车长达1小时可以消耗500到700卡路里。从而帮助你消耗更多热量。

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。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，让你消耗更多热量。”

Rowing 划船

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.

划船机的推拉动作会动用包括手臂、萨尔托斯说：“拳击也能帮你消耗很多热量，那么高强度间歇训练非常适合你。让你瘦身美食两不误！”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。萨尔托斯说：“跳绳对于加强上体和下肢的力量很有帮助，而且也有助于改善平衡力、”跳绳还能增强你的协调性，萨尔托斯指出：“速度、而且由于运动后过量氧耗效应，

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，萨尔罗斯指出：“做高强度间歇训练30分钟，加强上体和核心力量。

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。

 

贴秋膘的季节又到了，而且也是一种很好的锻炼方式。同时还能改善耐力和心血管健康。你在接下来还会消耗更多热量。增强耐力和力量，这些都是促使你去游泳的好理由。萨尔托斯说：“普通人游泳30分钟就能燃烧200到300卡路里。在两组运动之间休息片刻。平均每个人可消耗400到600卡路里。跳绳1小时可燃烧600到1000卡路里。