如果你打算开始步行方案- or even if you’re already walking consistently — you may be wondering if it’s better to measure your efforts by time or distance. After all, the美国心脏协会建议所有成年人每周至少进行150分钟的中等强度体育锻炼,而各个领域的健康专家每天至少要提高10,000步(接近5英里)。
那么,哪种方法最好?
这项研究
Let’s take a look at the research: In a new学习published in International Journal of Exercise Science, researchers divided 15 overweight subjects into two groups. One group, a time-based cohort, was to walk or run for an increasing amount of time 3–5 times per week. The other, a distance-based cohort, had to cover an increasing number miles every week. Though the exercise program aimed to keep total calories burned as close as possible between the two groups, the distance-based group lost an average of 8.8 pounds, while the time-based group获得an average of 2.4 pounds by the end of 10 weeks.
那么,即使他们执行平等的工作,这两个小组为什么要取得相反的结果?答案可能在于感知。
研究作者建议那些在活动期间执行的工作量(通过燃烧的卡路里数量来衡量)的人走了,而不是距离高估了他们在活动期间执行的工作量,从而导致他们过度过高。
阅读更多>ESSENTIAL GUIDE TO WALKING AND STEPS
其他学习在《 PLOS》杂志上,一个人说明了这一点:研究人员发现,随着时间的流逝,他们的距离高估了她们燃烧的卡路里31%,而妇女的燃烧的卡路里则高达37%。
根据国际研究作者的说法John C. Garner,博士学位,经过认证的力量和条件专家,特洛伊大学运动机能学和健康促进系教授兼主席,步行距离可提供更准确的燃烧卡路里的估计,因为您可以期望为您步行或步行或步行的每英里燃烧大约100卡路里的卡路里运行 - 无论健身水平如何。而且,这种估计并未考虑到锻炼后通过一种称为过量氧气消耗(EPOC)的现象(通常也称为燃烧后燃烧效应)燃烧的卡路里。
同时,试图估计步行20分钟时燃烧的卡路里可能是一个挑战。这是因为强度在执行任何给定活动时燃烧的程度中起着重要作用。毕竟,步行的速度越快或更强烈,您不仅在步行过程中就消耗的卡路里越多,而且在此之后,当您的身体必须更加努力地帮助您冷却和康复时。
结论
In other words, whether your goal is to lose weight, improve health or boost fitness, your best bet is to walk for a set distance (e.g., two miles), as opposed to a specific period of time (e.g., 30 minutes).
也就是说,在距离或时间步行时,没有一定的东西。尽管研究表明步行距离可能是更好的选择,但只要它对您有用,它才是有益的。如果您发现按时间跟踪步行更容易,那么一定要继续这样做。
阅读更多>减肥管理的不太秘密关键
The key to achieving any fitness goal is consistency, first and foremost. As your fitness levels improve and exercise becomes a regular habit, you do need to gradually increase your activity levels week-to-week, but whether you choose to measure it in minutes or miles is up to you.
加纳说:“要记住的重要方面是保持期望现实和可达到的目标,同时仍然具有挑战性。”“修改锻炼处方很重要,以便您的身体继续适应需求。”
要获得最佳减肥效果,请继续增加每周步行的距离,时间和/或强度。