您是否曾经结束过锻炼的想法：“就是这样吗？”您期望它会比实际更难或更激烈，并且希望您能做些什么来达到所需的燃烧。下次发生这种情况时，请尝试完成。
整理器是一种形式metabolic conditioning这是在锻炼结束时完成的。在整理器期间，您以接近最大的强度工作5-10分钟，并利用力量和有氧运动（例如Burpees，俯卧撑，推进器（蹲下到头顶压制），冲刺，冲刺）的组合来刺激您的心率 - 带领您的心率to feel spent — or like you couldn’t complete another rep.
“通过引起肌肉灼伤和呼吸困难，您的身体本质上是在一天中挖掘出最后的肌肉能量储备，” MS吉尔·科尔曼（Jill Coleman）JillFit，，，，an online fitness business that provides a variety of metabolic conditioning programs and workouts.
例如，健美运动员有时会在锻炼结束时添加一个“掉落套装”（健美运动员的“终结器”版本），以磨练特定的肌肉群。它们可能从重量重的二头肌卷曲的8-12次开始，然后立即减轻重量并进行另一组8-12卷曲，然后再次将重量放到最后一组8-12卷的卷发中。科尔曼解释说：“这本质上可以利用正在锻炼的肌肉，使其近乎失败或失败。”
构造有效完成者的可能性是无穷无尽的。例如，您可以将计时器设置为10分钟，并尝试尽可能多地完成10套俯卧撑和10个哑铃推进器，并根据需要进行休息。或者，您可以选择一个动作（例如，蹲下，药球扔，壶铃摇摆），并在5分钟内执行尽可能多的代表。
“您是否曾经不得不冲刺这么快，以至于您弯腰呼吸？这就是您在完成过程中要实现的感觉。”fhitting房间，位于纽约市的高强度培训工作室。
WHAT ARE THE BENEFITS?
除非您是全程初学者，否则仅终结者就不会建立重要的肌肉质量或力量。但是，它们可以帮助您燃烧更多的卡路里并发展出更大的心血管健身，尤其是厌氧健身。
Anaerobic exercise is any short, intense, interval-driven physical activity (like sprinting and HIIT) that’s fueled by the energy sources in your muscles, as opposed to inhaled oxygen, according toan article在《世界心脏病学杂志》中。
“在一次完成r workout, as the intensity increases, it becomes harder for the body to provide oxygen to fuel the muscles,” Salvador says. “The absence of oxygen puts the body into an
厌氧状态。”
厌氧健身对于参加任何高强度运动（例如足球，网球，排球，足球，橄榄球）很有用，并且可以帮助制作日常活动，例如攀登楼梯和携带重型杂货。此外，研究表明，厌氧锻炼可为有氧运动提供独特的心脏病益处。
整理器的强度还使它们成为为您的锻炼提供添加卡路里燃烧的好工具。
Like longer high-intensity sessions (Think: HIIT), finishers can increase your post-exercise calorie burn through a phenomenon known as过量运动后消耗量或EPOC。每当您的身体以接近最大的强度工作时，它都必须产生更高水平的三磷酸腺苷（ATP）以助您的肌肉。然后，一旦您的锻炼结束，您的身体就必须使用更多的能量来修复肌肉组织并恢复正常的静止状态。最后，您以卡路里形式从HIIT中恢复了更多的能量，而不是从轻松的慢跑中恢复。
谁可以做终结者？
Technically, finishers are appropriate for all fitness levels because you can modify movements and working sets according to your ability. For example, if you have trouble with full burpees, you can perform a modified version that doesn’t include the pushup at the bottom or the jump at the top. Or, if you’re new to exercise, you might take longer rest periods, use lighter weights or do a shorter finisher. “Without a good aerobic base, you will find this kind of workout very hard at first, but with time you can build your stamina and improve,” Salvador says.
That said, it’s easy to get nauseated or dizzy during a finisher — especially if you’re a beginner. “As a general rule, I prefer people have been doing traditional strength training for at least three months and know how to move their bodies with weights before adding in finishers,” Coleman says.
However, regardless of your fitness level, you’ll want to take care not to overdo it. Yes, finishers are short, but they’re meant to be intense, and “doing finishers every single day for months on end is not necessarily recommended,” Coleman says. Limit yourself to 2–3 finishers a week and make sure you’re getting plenty of rest and refuel properly with good nutrition.
Also note: High-intensity exercise is not recommended if you’re pregnant. Make sure to check with your doctor before starting any new exercise program. Once you get the go-ahead, work with a certified personal trainer who can modify exercises as needed.
