避免锻炼的前两个借口：由于先前减轻体重的尝试不佳，缺乏时间和减少动机。的确，在这个喧嚣的世界中，当您面对锻炼而不是工作和倾向于家庭责任时，大多数人都选择了后者的选择之一。过去，当您过去的减肥努力努力时，要进行定期的身体活性方案特别困难。
For these reasons, it’s important to focus on getting the most bang for your buck when it comes to exercise. This means figuring out a workout that will torch calories in as little time as possible. By swapping less effective workouts for proven calorie-burners, you’ll see results faster, saving you both time and money. That also means two fewer excuses.
If you’re looking to lose weight, try one of these:
1.将重量训练交换为复合力量练习。
While simple weighted exercises like bicep curls are great when it comes to building strength, compound strength moves are more efficient in not only increasing muscle but also burning calories. Rather than isolating a single muscle during an exercise, as you would doing something like bicep curls, compound strength training recruits several different muscle groups simultaneously. Think about squatting, pulling and pushing — all three types of movements require the use of multiple muscles. For instance, a squat recruits your quadriceps, glutes and hamstrings. Similarly, you’ll rely on both your back muscles and biceps to do a pull-up.
Even more effective is combining a couple of moves. For example, aBurpeerequires you to first squat down, walk your feet back and then get into a plank position before reversing the sequence and jumping back to standing position. For a 180-pound man, the American College of Sports Medicine estimates eachBurpeeburns around 1.5 calories.
Since muscle tissue burns more calories than fat even when you’re resting, exercises that build multiple muscle groups can play a role in weight loss.
2.将常规有氧运动交换为TABATA培训。
Researchhas shown that most of us will burn a little over 100 calories per mile when running. Alternatively, Tabata training or high-intensity interval training can burn more than 300 calories in a lightning-fast 20-minute workout. This type of workout involves repeating short bursts of high-intensity moves followed by periods of rest.
对塔巴塔训练可以真正燃烧的卡路里感兴趣，美国运动理事会进行了studyon the subject by putting together their own Tabata regimen. It included exercises like burpees, jumping rope, push-ups and squats. The participants performed 20 seconds of an exercise, then took a 10-second break. They did 16 different moves two times through, taking a full minute of rest between every cluster of four moves. In just 20 minutes, participants burned a whopping 240–360 calories — that’s 12–18 calories per minute!
If you’re just beginning a new exercise routine, you can start by doing half of these moves and progress as you gain fitness. Start with just 10 minutes of Tabata plus a warm-up and cooldown. The moral of the story is that high-intensity exercise, even in small amounts, torches calories in a way that old-school pavement pounding never will. Even better news:Researchshows that you continue to burn calories for 24 hours after HIIT at a rate similar to the 24 hours following a more time-consuming, endurance-focused workout.
3.交换为低影响的有氧运动。
由于跑步因造成伤害而闻名 - 研究估计，约80％的跑步者在任何一年都受伤 - 选择一种替代性有氧运动，其受伤风险较低对于让您进行常规锻炼常规而言至关重要。虽然像跑步这样的较高影响的活动经常被认为是最伟大的卡路里燃烧器之一，但research发表在力量与调理杂志表明，在以类似的强度进行运动时，椭圆形和跑步机上的能量消耗相似。确实，另一个study将骑自行车与上坡跑步机跑步进行了比较，还得出结论，这两种练习引起了类似的卡路里燃烧。虽然跑步提供出色的有氧运动，但受伤的风险对于这种高影响力锻炼并试图保持常规锻炼方案以减轻体重的人可能不值得。请记住，您锻炼的强度和当前的健身将影响您燃烧的卡路里量，自行车或椭圆形可能比下次去健身房时的跑步机更好。
