本文轉(zhuǎn)自：中國日報網(wǎng)

貼秋膘的季節(jié)又到了，但是看看自己的肚腩，怎么好意思再長肉呢？這里向你推薦8種消耗熱量最多的運動方式，讓你瘦身美食兩不誤！

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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, 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."

專業(yè)私人教練丹尼爾·薩爾托斯說：“跑步是最消耗熱量的運動之一。”普通人跑步1小時可以燃燒500到1000卡路里。薩爾托斯指出：“速度、節(jié)奏和耐力都是影響熱量消耗的因素。但是跑步會用到全身的各組肌肉群，讓你消耗更多熱量?！?/p>

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.

游泳是一種低強度的鍛煉方式，同樣也會用到多組肌肉群。薩爾托斯說：“普通人游泳30分鐘就能燃燒200到300卡路里。”游泳還能改善心血管健康，增強耐力和力量，這些都是促使你去游泳的好理由。

Cycling 騎車

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.

在天氣晴好的夜晚騎車出行再愜意不過了，而且也是一種很好的鍛煉方式。薩爾托斯說，勻速騎車長達1小時可以消耗500到700卡路里。

High Intensity Interval Training (HIIT) 高強度間歇訓(xùn)練

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.

如果你想提高強度，那么高強度間歇訓(xùn)練非常適合你。這種訓(xùn)練方式是在間隔時間做高強度運動，在兩組運動之間休息片刻。因為你的心率會維持在高位，所以你將在更短時間內(nèi)消耗更多熱量。薩爾羅斯指出：“做高強度間歇訓(xùn)練30分鐘，平均每個人可消耗400到600卡路里。”

Jumping rope 跳繩

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.

跳繩這一童年活動實際上對你的健康很有好處。薩爾托斯說：“跳繩對于加強上體和下肢的力量很有幫助，同時還能改善耐力和心血管健康?！碧K還能增強你的協(xié)調(diào)性，因為你在跳繩的時候也要動腦子。跳繩1小時可燃燒600到1000卡路里。

Strength training 力量訓(xùn)練

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.

力量訓(xùn)練是消耗熱量最有效的方式之一。薩爾托斯說：“力量訓(xùn)練1小時平均可燃燒300到400卡路里，而且由于運動后過量氧耗效應(yīng)，你在接下來還會消耗更多熱量?！边\動后過量氧耗效應(yīng)指的是力量訓(xùn)練之后的氧氣消耗會加速新陳代謝從而幫助肌肉恢復(fù)。

Boxing 拳擊

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.

拳擊不僅是釋放過剩精力的一種很好的鍛煉方式，而且也有助于改善平衡力、提升耐力、加強上體和核心力量。薩爾托斯說：“拳擊也能幫你消耗很多熱量，拳擊1小時可讓普通人消耗500到800卡路里?！?/p>

Rowing 劃船

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.

劃船機的推拉動作會動用包括手臂、核心和后背在內(nèi)的多組肌肉群，從而幫助你消耗更多熱量。薩爾托斯說：“劃船1小時平均可消耗400到600卡路里。”

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