（双语）健身多久才能看见效果？这取决多种因素

每逢春节胖三斤。过年回家，面对父母投喂的丰盛菜肴，琳琅满目的年货零食，一不小心就吃多了。大饱口福的同时，也偷偷长了不少肉。于是节后不少人开启了运动健身计划，试图弥补春节期间的放纵。

一些人刚刚开始运动时，最不缺的就是热情，办健身卡，买私教课，买装备……然而，很快就发现，十天过去了，天天练，累成狗，怎么一点变化也没有？

健身多久才能看见效果？

这取决多种因素，包括：

The type of you're doing

选择的训练类型

How often do you work out each week

每周锻炼频率

Your

营养摄入

Your sleep

睡眠习惯

time

恢复时间

Your

基因

明确你的锻炼需求

在开始锻炼之前，首先你要明确健身目标。

, Chris Leach, says that "if you want to 'get in shape,' you first need to what that means to you."

私人教练克里斯·利奇称，“如果你想‘保持身材’，首先你需要明确你想要达到什么效果。”

以下是部分流行的训练类型及其作用：

► High- (HIIT): aids in loss and gain, blood , and and blood flow.

高强度间歇性训练（HIIT）：有助于减重增肌，降血压，改善氧气和血液循环。

► : , , risk for heart , , and , and bone .

举重：锻炼肌肉，改善新陈代谢，降低患心脏病、糖尿病和癌症的风险，改善骨骼健康。

► : , , and burns .

跑步：促进心血管健康，改善心理健康，燃烧卡路里。

► Yoga: and , helps , and burns .

瑜伽：增加柔韧性和力量，帮助缓解压力，燃烧卡路里。

为什么快速减重更容易反弹？

"The ' lost is ' holds a lot of truth," Leach adds Leach. This is rapid loss is by , , or both.

利奇称：“‘快速减重通常很快反弹’这句话很有道理。”这是因为快速减肥是通过营养不良、过度训练或两者同时进行而实现的。

图源：视觉中国

, this type of and is rigid and . "You'll see rapid right off the bat but after a few weeks or , you'll , tired, and ," says Leach. "That will in your and the , as well."

通常，这种类型的锻炼和营养计划是严酷而不可持续的。利奇说：“这样的效果立竿见影，但几周或数月后，你会总是感到虚弱、疲惫和饥饿。这可能会导致你停止锻炼，前功尽弃。”

The best way to avoid this is todo a you can to long-term.

避免落入这种健身陷阱的最好方法就是进行可持续的锻炼。

坚持多久才能看到健身成果？

Put , the time, , and you to your goals how fast you them.

简单地说，为健身目标投入的时间、精力和坚持决定了实现目标的速度。

"If you do five a week, spend a of hours meals, and get eight to nine hours of sleep every night, you'll see much than if you only work out and don't have as much time to sleep, , or work on your ," says Leach.

利奇说：“如果你每周锻炼五次，多花点时间在饮食上，每晚睡八到九小时，就会比只做少量运动，睡得少、没时间休息和补充营养更快实现目标。”

"A good point for most is to aim to five hours of per week to see two to three ," says Leach.

利奇说：“对大多数人来说，从每周锻炼3-5小时开始是个不错的选择，这样2-3个月左右可以看到成果。”

什么样的训练减重快？

The type of you do — be it a or — how long it takes to see as well as the type of you'll see.

无论是力量训练还是有氧运动，你选择的锻炼类型决定了看到成果的时间，以及能达到什么样的成果。

如果你的目标是减掉春节吃出来肉肉，那么有氧运动可能更适合你。

: , , , , and which can heart and burn

有氧运动：跑步、游泳、骑行、散步和跳舞，可以改善心脏健康并燃烧卡路里

than from it's often for to lose than gain .

有氧运动的效果通常比力量训练更快显现，因为减肥往往比增肌更容易。

"The human body can only 1-2 of per month at most, but it's to burn a lot more fat the same of time," Leach says. "Fat burn could be 1-2 per week, or even more."

利奇说：“一般来说，人体每月最多只能合成0.45-0.9公斤肌肉，但在相同时间内可以燃烧更多的脂肪。脂肪消耗每周可达0.45-0.9公斤，甚至更多。”

, it takes to lose the of to .

然而，与有氧运动相比，力量训练的成果消失得更慢。

loss takes about 2-3 weeks if you're not using them at all, you can gain 1-2 of a week if you start more than you burn.

如果完全不锻炼肌肉，它们通常在2-3周内消失，而一旦你摄入的热量开始比消耗的多时，每周就会增加0.45-0.9公斤体重。