每逢春節胖三斤。過年回家，面對父母投喂的豐盛菜肴，琳琅滿目的年貨零食，一不小心就吃多了。大飽口福的同時，也偷偷長了不少肉。于是節後不少人開啟了運動健身計劃，試圖彌補春節期間的放縱。

　　一些人剛剛開始運動時，最不缺的就是熱情，辦健身卡，買私教課，買裝備……然而，很快就發現，十天過去了，天天練，累成狗，怎麼一點變化也沒有？

　　那麼到底健身多久才能看見效果呢？這取決多種因素。

　　There are several factors that influence how long it takes to see results, including:有幾個因素會影響健身成果顯現的時間，包括：

　　* The type of exercise program you're doing選擇的訓練類型

　　* How often you work out each week每周鍛煉頻率

　　* Your nutrition營養攝入

　　* Your sleep habits睡眠習慣

　　* Recovery time恢複時間

　　* Your genetics基因

　　不同運動不同效果，明确你的需求

　　在開始鍛煉之前，首先你要明确健身目标。

　　Personal trainer, Chris Leach, says that "if you want to 'get in shape,' you first need to define what that actually means to you."私人教練克裡斯·利奇稱，“如果你想‘保持身材’，首先你需要明确你想要達到什麼效果。”

　　Here are some examples of popular fitness programs and some of their benefits:以下是部分流行的訓練類型及其作用：

　　* High-intensity interval training (HIIT): aids in weight loss and muscle gain, decreases blood pressure, and improves oxygen and blood flow.高強度間歇性訓練（HIIT）：有助于減重增肌，降血壓，改善氧氣和血液循環。

　　* Weight lifting: builds muscle, improves metabolism, decreases risk for heart diseases, diabetes, and cancer, and improves bone health.舉重：鍛煉肌肉，改善新陳代謝，降低患心髒病、糖尿病和癌症的風險，改善骨骼健康。

　　* Running: boosts cardiovascular health, improves mental health, and burns calories.跑步：促進心血管健康，改善心理健康，燃燒卡路裡。

　　* Yoga: increases flexibility and strength, helps manage stress, and burns calories.瑜伽：增加柔韌性和力量，幫助緩解壓力，燃燒卡路裡。

　　為什麼快速減重更容易反彈？

　　"The phrase 'weight quickly lost is usually quickly regained' holds a lot of truth," Leach adds Leach. This is because rapid weight loss is caused by undereating, overtraining, or both.

　　利奇稱：“‘快速減重通常很快反彈’這句話很有道理。”這是因為快速減肥是通過營養不良、過度訓練或兩者同時進行而實現的。

　　Usually, this type of workout and nutrition schedule is rigid and unsustainable. "You'll see rapid results right off the bat but after a few weeks or months, you'll almost always become rundown, tired, and ravenously hungry," says Leach. "That will likely result in stopping your program and losing the results, as well."通常，這種類型的鍛煉和營養計劃是嚴酷而不可持續的。利奇說：“這樣的效果立竿見影，但幾周或數月後，你會總是感到虛弱、疲憊和饑餓。這可能會導緻你停止鍛煉，前功盡棄。”

　　The best way to avoid this pitfall is to do a workout program you can commit to long-term.

　　避免落入這種健身陷阱的最好方法就是進行可持續的鍛煉。

　　堅持多久才能看到健身成果？

　　Put plainly, the time, effort, and consistency you devote to your workout goals determine how fast you achieve them.簡單地說，為健身目标投入的時間、精力和堅持決定了實現目标的速度。

　　"If you do five workouts a week, spend a couple of hours prepping meals, and get eight to nine hours of sleep every night, you'll see results much faster than if you only work out sparingly and don't have as much time to sleep, recover, or work on your nutrition," says Leach.利奇說：“如果你每周鍛煉五次，多花點時間在飲食上，每晚睡八到九小時，就會比隻做少量運動，睡得少、沒時間休息和補充營養更快實現目标。”

　　"A good starting point for most people is to aim for three to five hours of workouts per week to see results within roughly two to three months," says Leach.

　　利奇說：“對大多數人來說，從每周鍛煉3-5小時開始是個不錯的選擇，這樣2-3個月左右可以看到成果。”

　　什麼樣的訓練減重快？

　　The type of workouts you do — be it a strength or cardio routine — dictates how long it takes to see results as well as the type of results you'll see.無論是力量訓練還是有氧運動，你選擇的鍛煉類型決定了看到成果的時間，以及能達到什麼樣的成果。

　　如果你的目标是減掉春節吃出來肉肉，那麼有氧運動可能更适合你。

　　有氧運動和力量訓練

　　* Cardio: running, swimming, cycling, walking, and dancing which can improve heart health and burn calories有氧運動：跑步、遊泳、騎行、散步和跳舞，可以改善心髒健康并燃燒卡路裡

　　* Strength training: circuit training, powerlifting, bodyweight training, and CrossFit which can help build muscle and boost metabolism力量訓練：循環訓練、力量舉重、體重訓練和CrossFit，這些訓練有助于鍛煉肌肉和促進新陳代謝

　　Cardio results typically appear quicker than results from strength training because it's often easier for people to lose weight than gain muscle.有氧運動的效果通常比力量訓練更快顯現，因為減肥往往比增肌更容易。

　　"The typical human body can only synthesize around 1-2 pounds of muscle per month at most, but it's physiologically possible to burn a lot more fat during the same amount of time," Leach says. "Fat burn could be around 1-2 pounds per week, or even more."利奇說：“一般來說，人體每月最多隻能合成0.45-0.9公斤肌肉，但在相同時間内可以燃燒更多的脂肪。脂肪消耗每周可達0.45-0.9公斤，甚至更多。”

　　However, it takes longer to lose the benefits of strength training compared to cardio workouts.然而，與有氧運動相比，力量訓練的成果消失得更慢。

　　Muscle loss typically takes about 2-3 weeks if you're not using them at all, whereas you can gain 1-2 pounds of weight a week if you start eating more calories than you burn.如果完全不鍛煉這些肌肉，它們通常在2-3周内消失，而一旦你攝入的熱量開始比消耗的多時，每周就會增加0.45-0.9公斤體重。

　　來源：商業内幕網編輯：董靜

　　來源：中國日報網

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