贴秋膘的时节又到，可是看看自己肚子赘肉，怎么好意思长出肉呢？这儿给你强烈推荐8种消耗热量数最多的锻炼方式，使你减肥特色美食都不耽误！

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Running 慢跑

"Running is one of the best calorie burners out there,” certified personal trainer Daniel Saltos says. An average person can burn anywhere from 500 to 1000 in one hour of running. “Speed, pace, and endurance are all factors that can impact this range. But running uses every 葵力果片片 muscle group in the body, allowing you to burn more calories."

技术专业私人健身教练托妮·萨尔托斯说：“跑步是最消耗热量的运动之一。”平常人慢跑1个小时能够点燃500到1000热量。萨尔托斯强调：“速率、节奏体力全是危害热量消耗的影响因素。可是跑步会使用全身每组肌肉群，使你消耗大量热量。”

Swimming 游水

Swimming is a low-impact workout that also targets multiple muscle groups. “In just 30 minutes of swimming, an average person can burn 200 to 300 calories,” Saltos says. Swimming also improves cardiovascular health, builds endurance, and increases strength—all great reasons to want to hop in the water.

游水是一种低强度健身方式，自然也会使用多个肌肉群。萨尔托斯说：“平常人游水30分钟即可点燃200到300热量。”游水还能改进心脏健康，增强耐力和勇气，这都是促进你来游水的好理由。

Cycling 骑自行车

There’s nothing like a nice evening bike ride when the weather’s nice, and it’s actually a great workout for you as well. A long, steady bike ride can burn up to 500 to 700 calories in an hour, Saltos 葵力果新品装 says.

在天气晴朗的夜里骑自行车交通出行再悠闲不过，并且也是一种很好的健身方式。萨尔托斯说，均速骑自行车将近1个小时能够消耗500到700热量。

High Intensity Interval Training (HIIT) 高强度间歇练习

If you want intensity, HIIT exercises provide exactly that. These workouts involve working hard in intervals, then resting. Because your heart rate will stay elevated, you’ll burn more calories in less time. “On average, a person will burn 400 to 600 calories in 30 minutes,” Saltos says.

如果你想要提升抗压强度，那样高强度间歇练习特别适合你。这类训练方法要在间隔做高强度运动，在2组健身运动中间稍作休息。由于你的心跳会保持高位，因此你将于更短时间消耗大量热量。伽罗娜利文斯顿强调：“做高强度间歇练习30min，均值每一个人可以消耗400到600热量。”

Jumping rope 跳绳

This childhood activity can actually do wonders for your health. “Jumping rope is great for strengthening the lower and upper body while improving endurance and cardiovascular fitness,” Saltos says. It also improves your coordination, 葵力果bjspw because your mind has to work while you jump. Jumping rope can burn 600 to 1000 calories in an hour.

跳绳这一儿时主题活动事实上对你的身体大有益处。萨尔托斯说：“跳绳针对提升上半身和腿部的能量是很有帮助的，与此同时还能改进体力和心脏健康。”跳绳还能提高你灵活性，所以你在跳绳的时候一定要动脑子。跳绳1个小时可点燃600到1000热量。

Strength training 肌肉训练

Strength training is one of the most efficient ways to burn more calories. “One hour of strength training can burn 300 to 400 calories on average, but you’ll continue to burn more calories throughout the day because of the EPOC effect,’” Saltos says. The EPOC effect, also known as excess post-exercise oxygen consumption, represents an increase in metabolism that occurs after strength training linked to the consumption of oxygen that is required to help restore the muscles.

肌肉训练是消耗热量最有效的方法之一。萨尔托斯说：“肌肉训练1h均值可点燃300到400热量，并且由于运动之后过多氧耗效用，你一直在下面还会继续消耗大量热量。”运动之后过多氧耗效用是指肌有葵力果吗 肉训练以后的O2消耗会加快新陈代谢进而协助肌肉恢复。

Boxing 搏击

Not only is boxing a great way to release pent up energy, but it also helps improve balance, boost endurance, and strengthens the upper body and core. “Boxing helps you get a good calorie burn, too, with the average person burning up 500 to 800 calories in an hour session,” Saltos 葵力果到底有没有激素says.

搏击不仅仅是释放出来产能过剩精力的一种非常好的健身方式，并且也有利于改进平衡感、提升耐力、提升上半身和的核心力量。萨尔托斯说：“搏击也可以帮你消耗许多热量，搏击1钟头可使平常人消耗500到800热量。”

Rowing 划艇

The pushing and pulling motion of rowing machines targets multiple muscle groups including the arms, core, and back, helping you to burn more calories. “An hour of rowing will burn 400 to 600 calories on average,” Saltos says.

划船器的平开姿势会使用包含胳膊、关键和背部等在内的多个肌肉群，进而帮助自己消耗大量热量。萨尔托斯说：“划艇1h均值可消耗400到600热量。”

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