揭晓：最消耗热量的8种减肥运动方式

贴秋膘的季节又到了，但是看看自己的肚腩，怎么好意思再长肉呢？这里向你推荐8种消耗热量最多的运动方式，让你瘦身美食两不误！

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跑步

" is one of the best out there,” says. An can burn from 500 to 1000 in one hour of . “Speed, pace, and are all that can this range. But uses every group in the body, you to burn more ."

专业私人教练丹尼尔·萨尔托斯说：“跑步是最消耗热量的运动之一。”普通人跑步1小时可以燃烧500到1000卡路里。萨尔托斯指出：“速度、节奏和耐力都是影响热量消耗的因素。但是跑步会用到全身的各组肌肉群，让你消耗更多热量。”

游泳

is a low- that also . “In just 30 of , an can burn 200 to 300 ,” says. also , , and —all great to want to hop in the water.

游泳是一种低强度的锻炼方式，同样也会用到多组肌肉群。萨尔托斯说：“普通人游泳30分钟就能燃烧200到300卡路里。”游泳还能改善心血管健康，增强耐力和力量，这些都是促使你去游泳的好理由。

骑车

There’s like a nice bike ride when the ’s nice, and it’s a great for you as well. A long, bike ride can burn up to 500 to 700 in an hour, says.

在天气晴好的夜晚骑车出行再惬意不过了，而且也是一种很好的锻炼方式。萨尔托斯说，匀速骑车长达1小时可以消耗500到700卡路里。

High (HIIT) 高强度间歇训练

If you want , HIIT that. These hard in , then . your heart rate will stay , you’ll burn more in less time. “On , a will burn 400 to 600 in 30 ,” says.

如果你想提高强度，那么高强度间歇训练非常适合你。这种训练方式是在间隔时间做高强度运动，在两组运动之间休息片刻。因为你的心率会维持在高位，所以你将在更短时间内消耗更多热量。萨尔罗斯指出：“做高强度间歇训练30分钟，平均每个人可消耗400到600卡路里。”

rope 跳绳

This can do for your . “ rope is great for the lower and upper body while and ,” says. It also your , your mind has to work while you jump. rope can burn 600 to 1000 in an hour.

跳绳这一童年活动实际上对你的健康很有好处。萨尔托斯说：“跳绳对于加强上体和下肢的力量很有帮助，同时还能改善耐力和心血管健康。”跳绳还能增强你的协调性，因为你在跳绳的时候也要动脑子。跳绳1小时可燃烧600到1000卡路里。

力量训练

is one of the most ways to burn more . “One hour of can burn 300 to 400 on , but you’ll to burn more the day of the EPOC ,’” says. The EPOC , also known as post- , an in that after to the of that is to help the .

力量训练是消耗热量最有效的方式之一。萨尔托斯说：“力量训练1小时平均可燃烧300到400卡路里，而且由于运动后过量氧耗效应，你在接下来还会消耗更多热量。”运动后过量氧耗效应指的是力量训练之后的氧气消耗会加速新陈代谢从而帮助肌肉恢复。

拳击

Not only is a great way to pent up , but it also helps , boost , and the upper body and core. “ helps you get a good burn, too, with the up 500 to 800 in an hour ,” says.

拳击不仅是释放过剩精力的一种很好的锻炼方式，而且也有助于改善平衡力、提升耐力、加强上体和核心力量。萨尔托斯说：“拳击也能帮你消耗很多热量，拳击1小时可让普通人消耗500到800卡路里。”

划船

The and of the arms, core, and back, you to burn more . “An hour of will burn 400 to 600 on ,” says.

划船机的推拉动作会动用包括手臂、核心和后背在内的多组肌肉群，从而帮助你消耗更多热量。萨尔托斯说：“划船1小时平均可消耗400到600卡路里。”