When you’re trying to lose weight, exercise is an important part of the equation. Though most experts agree通常不够自行锻炼, there are plenty ofreasons to include itin your weight-loss plan.
大多数成功的减肥目标的人都可以告诉您，要确定最受益于他们的锻炼策略，这需要经过一些反复试验。在这里，培训师和体重减轻的人解释了他们在锻炼程序中所做的令人惊讶的转变，这些转变使一切都变得有所不同 - 其中许多人非常小。
不锻炼仅有的要减肥
As a certified Pilates instructor, Cassandra Cotta, creator ofPilates People, is no stranger to body transformation. “I’ve personally lost weight when I stopped focusing on exercise being about losing weight,” explains Cotta. She’s seen this effect with clients, too. “The moment I focused on finding我喜欢做的事情(普拉提、瑜伽、跑步),发现一个节奏,works for me — without feeling the pressure of ‘You must do it this way, at this time, for this long …or else’ — things started shifting in my body.”
DO SUPERSETS INSTEAD OF CARDIO
“I had a client that signed up with me about a year ago, and her goal was to lose 30 pounds,” saysAlex Smith，经过认证的教练。他的客户在有氧运动中看到了不错的进步，但是当史密斯决定结合一天超集训练into her routine, they both noticed she started progressing faster toward her goal. It makes sense because超网式培训对于想要减脂的人来说，这是最好的选择之一，因为您的心率在锻炼过程中和锻炼后都会提高。史密斯说：“这种调整推动了她减掉30磅，她比有氧运动更喜欢这些锻炼。”因此，他帮助她创建了一个锻炼计划，其中包括更多超级集，她今天仍然坚持该计划。
进行繁重的力量训练而不是HIIT
High-intensity interval training肯定有其好处。但是，许多专家建议优先考虑HIIT或其他形式的有氧运动，这可能会令人惊讶。
“当他们试图减肥时，太多的人专注于有氧运动。”The Training Room. There are a few reasons strength training is often a better pick. First, it can burn just as many, if not more, calories than cardio. “The more weight moved, the more calories expended,” says Eagar. “Plus, strength training increases lean muscle mass, which increases basal metabolic rate, which means your body consumes more calories even when not exercising.”
在力量锻炼期间休息
“I’ve found that sometimes rest breaks make all the difference,” says约翰·科德拉（John Codella）, a certified personal trainer. “I’ve worked with quite a few high-energy clients who approached their strength-training workouts with a ‘more is better’ attitude, wanting to keep their heart rate up when lifting weights,” he explains. But when he asks them to take a little more time between sets to breathe before the next round, they start to notice a big difference in performance和结果。“他们发现他们的下一组具有更多的能量，因此他们变得更强壮，肌肉更轻松一点，并发现自己更快地减轻体重。”
PRIORITIZE FUN OVER INTENSITY
About 5 years ago, food bloggerRachel Lessenden失去了她多年来一直挣扎的10磅。她相信减肥和维持饮食的能力，而且狗万体育买球万博彩票下载安卓还可以选择自己喜欢的锻炼，而不是她觉得自己喜欢的锻炼有to do. “I noticed that when I did exercises I enjoy, like Zumba or long walks with my husband, I was able to lose and maintain my weight more easily,” she says. “I used to think long running sessions were the key, but I would be so hungry afterward that I would eat more to compensate. It was really hard to keep acalorie deficit去。一旦我缓解了极端的锻炼，并且每天都以某种形式移动我的身体，那就更容易留在卡路里的缺陷中了，因为我并不经常饿。”
将恢复作为优先事项
“我的一位客户是在午夜上床睡觉，每周五天上午4:30起床，这样他就可以去健身房并参加当天的第一届骑自行车班，随后是30分钟的小组健身课，”说马文·尼克松, a certified personal trainer and health coach. Nixon’s client was already pretty fit, but he wanted to get leaner. “The big change we worked through was getting seven hours of sleep most nights of the week.” That meant going to bed earlier, and changing his gym routine so he could wake up later.
尽管听起来违反直觉，但跳过他的锻炼的一部分，而支持康复，这一切都不同了。尼克松说：“'死后的睡眠'的心态正在杀死我们，使我们错过了健康目标。”“除了一些离群值以外，我们需要7–9 hours nightly. Not only did this client reduce his body fat down to the teens in just five weeks with more sleep and fewer intense workout sessions, his muscle mass increased — making him feel better about how he looked shirtless.”
缩短锻炼
“我休假大约13年，为自己的体重挣扎。”坎迪丝·麦克丹尼尔（Candice McDaniel），现在是健康和健身教练。但是麦克丹尼尔（McDaniel）停止进行非常长的锻炼时开始看到减肥的进步。她解释说：“我永远无法与他们保持一致，因为他们花了很多时间，通常给我超级酸痛了几天。”取而代之的是，她每周开始五到六天开始进行10-15分钟的锻炼。“我能够在不燃烧自己或花太多时间离开家人的情况下与我的锻炼更加一致，这是一个忙碌的三个忙碌的妈妈，这是一个大问题。”一旦麦克丹尼尔（McDaniel）与锻炼一致并改变了饮食，重量减轻了，她就可以永久地将其脱离。
穿健身追踪器
“由于我的客户试图减肥，一种帮助他们的习惯正在增加并量化所谓的东西non-activity exercise thermogenesis或整洁”David Rosales, a certified personal trainer. “The premise is simple: Activities like going on regular walks and standing instead of sitting for some of the day add up to burn a lot of calories while preserving muscles.”
With his clients, Rosales tracks NEAT by having them wear a fitness tracker of their choice. Most commonly, the first change they make is adding a 10–15 minute walk in the middle of the work day. “This helps really break up the slog of work while developing a great habit for their physical health,” he says. From there, they work their way up.
有关更多灵感，请查万博彩票下载苹果看“Workout Routines” in the app to discover and log a wide variety of routines by performance specialists. Or build your own routine with exercises that fit your goals.
