Cardiohas long been touted as a fat-loss solution, and many people assume they need to slog away on the跑步机or elliptical for an hour every day tobudge the scale。
但是，尽管有些人通过将有氧运动纳入日常活动来看到脂肪减少结果，但实际上有氧运动是脂肪减少所必需的吗？
最简洁的答案是不。
归根结底，减少脂肪是卡路里的问题：您可以吃的卡路里少于身体所需的卡路里，以保持其当前体重，燃烧卡路里的卡路里比通过体育锻炼或利用这两种策略的身体需要更多的卡路里。
的CARDIO-DIETCOMBO
That said, research shows combining exercise with a healthy diet may be the best option for fat loss, as demonstrated by a学习肥胖。
In the study, overweight and obese postmenopausal women followed either a diet-only program, an exercise-only program or a combined exercise and diet program for a year. The women who followed the combination program saw the greatest fat-loss results, while the women who followed the exercise-only program saw the least fat-loss results (10.8% versus 2.4% fat loss). Interestingly, the women in the diet-only program also saw significant results by the end of the year (8.5%).
有趣的是，只有运动中的女性和组合计划进行了有氧运动（阅读：有氧运动）。课程从下端开始，每天45分钟，每周五天达到顶峰。
但是，正如我们所看到的，联合组中的女性减少了脂肪，比饮食中的女性多一点。从这个意义上说，有氧运动不是减肥的必要条件，但是canhelp you reach your goal when combined with a healthy diet.
Still, is cardio, in general — and steady-state cardio, in particular — the best exercise option for fat loss? Probably not.
更好的脂肪减肥运动解决方案
而不是依靠有氧运动来帮助您降低脂肪，而是去看脂肪：Resistance training。
“抵抗训练，尤其是提高心率并涉及的阻力训练类型多接头复合练习，可以更好地将脂肪转化为燃料并帮助维持肌肉质量。”詹妮弗·诺瓦克（Jennifer Novak），MS，一名经过认证的力量和条件专家和绩效恢复教练，也是峰对称性能策略。
复杂的多接头练习是募集多个关节的练习。这些类型的练习的常见例子包括squats，硬拉，按下压力和弯曲的行。与二头肌卷曲和腿部延伸等单关节练习相反，多接头练习招募了各种大型肌肉群 - 您招募的肌肉越多，挑战和卡路里燃烧就越多。
To raise your heart rate during resistance training, you have to manipulate the intensity of the exercises. This could mean lifting heavy weights, performing strength exercises at a faster pace, and/or limiting rest periods.
高强度间隔训练（HIIT）是稳态有氧运动的流行替代品（A地标研究even shows it’s more effective for improving aerobic and anaerobic fitness), “yet it still may not do much for building and maintaining muscle mass,” Novak says. Incorporating strength exercises into a HIIT workout, on the other hand, can help you blend the benefits of cardio and strength into a single session.
Intense strength-training workouts还可以帮助您在锻炼结束后很长时间继续燃烧卡路里。诺瓦克说：“如果阻力训练采用电路的形式，复杂的或另一种代谢条件，可以将人体带入一个能够易于脂肪作为燃料的能量系统，并创造所谓的“加力”效果。”（电路，复合物和代谢条件均涉及以更快的速度和/或两次之间的有限休息后进行力量练习。）
This “afterburn” is also known asexcess post-exercise oxygen consumption (EPOC)，，，，and refers to the extra work your body has to do repair your muscles and tissues after an intense workout, which requires more energy (i.e., calories). “More calories are utilized for a certain amount of time after the exercise [session] is completed,” Novak says. (A学习在《欧洲应用生理学杂志》中表明，在锻炼后，您的静止热量燃烧仍在高达72小时。）
If your goal is fat loss, you really want to be sure you’re building up your muscles. The reason: Muscle eats up more energy (i.e., calories) per pound than fat (每磅肌肉每天大约7-13卡路里，而脂肪为2-5），并且在框架上拥有更多的肌肉可能会帮助您减少脂肪并随着时间的流逝而保持体重。“即使脂肪和肌肉组织都在代谢上都是'活性'，但keeping a healthy level of muscle tissue诺瓦克说，“更昂贵”，这意味着一个有足够的肌肉质量的身体可能会静止地燃烧更多的卡路里，从而使体内脂肪比率随着时间的流逝而更易于管理。”
CARDIO AND STRENGTH TRAINING FOR A HEALTHY LIFESTYLE
虽然有氧运动对于减脂并不是必需的，但有氧运动和力量训练都是任何健康生活方式中都包含的重要组成部分。诺瓦克说：“不应从任何人的定期健身习惯中消除有氧运动，因为它仍然是心血管健康的重要组成部分。”她指出，同时，阻力训练可以改善大脑功能，平衡，骨密度，并降低随着年龄的增长的衰落风险。
确保您每周检查有氧运动和力量训练盒。至少，aim for 2 1/2 hours of moderate-intensity cardiolike brisk walking or jogging, or 1 hour and 15 minutes of high-intensity cardio like HIIT every week. Perform a full-body strength routine at least two days per week.
