燃脂最有效的运动~间隙的冲刺跑

Best Fat Burning Exercise~Sprint Intervals

　

 

“很容易找到短跑运动员，”加州奇科全身健身中心的老板安吉洛·波利说。即使与其他运动员相比，他们看起来也很强壮。“由于你的最大肌肉群(四头肌、臀大肌和腿筋)通过大范围的运动以接近最大的强度运动，冲刺挑战你的快速肌纤维就像其他运动一样。”“这是个好消息，”波利说。“快缩肌纤维是生长和严重的脂肪燃烧最有潜力的纤维。”

 

怎么做:去当地的高中或大学学习。如果你已经适应了，可以跑400米(一圈)，然后走200米。如果你刚开始跑步，尽可能快地跑200米(半圈)，然后走200米。不管怎样，这是一个区间。这样做四到八次。没有通道?不用担心——在平坦的小道、人行道或海滩上进行锻炼，并按时间而不是距离来测量每一段时间。冲刺20到60秒(取决于我们的健康水平)，然后步行同样的时间完成一个间隔。

　

　

 

Sprint Intervals

“It’s easy to spot a sprinter,” says Angelo Poli, ISSA, owner of Whole Body Fitness in Chico, California. “Even compared to other athletes, they look muscular and lean.” Since you’re working your largest muscle groups (the quads, glutes, and hamstrings) at a near-maximal intensity through a large range of motion, sprinting challenges your fast-twitch muscle fibers like few other exercises. “That’s good news,” says Poli. “Fast twitchers are the fibers with the most potential for both growth and serious fat-burning.”

 

How to do it: Head to the track at your local high school or university. If you’re already fit, run 400 meters (one lap) as fast as you can, and then walk 200 meters. If you’re just starting out, run 200 meters (half a lap) as fast as you can, and then walk 200 meters. Either way, that’s one interval. Do this four to eight times. Don’t have access to a track? No worries — perform the workout on a smooth even trail, sidewalk, or beach, and measure each interval by time instead of distance. Sprint for 20 to 60 seconds (depending on our fitness level), and then walk for an equal amount of time to complete one interval.

Five of the Best Exercises for Burning Fat | The Beachbody Blog  https://www.beachbodyondemand.com/blog/5-of-the-best-exercises-for-burning-fat