健身有氧和无氧训练的区别 - 选择适合自己的锻炼方式英文双语对照

健身有氧和无氧训练的区别

无论是想要减肥还是增加肌肉质量，健康的身体都需要运动来保持。在进行健身训练时，有氧和无氧训练是两种常见的方式。它们各自有着不同的特点和目的，因此在选择适合自己的锻炼方式时，了解它们的区别至关重要。

有氧运动：

有氧运动是指那些能够持续较长时间，让身体有足够氧气参与的运动，比如慢跑、骑自行车、游泳等。这种运动主要以提高心率和呼吸速率为主，可以增强心肺功能，促进脂肪燃烧，有利于减脂和增强心肺功能。

有氧运动适合长时间进行，多在低至中等强度下进行，通过连续有氧代谢来提供能量。它通常是进行较长时间的有氧活动，例如30分钟以上，这样才能有效激活脂肪燃烧。

无氧运动：

无氧运动是指高强度、短时间的运动，如举重、俯卧撑、深蹲等，这些运动能够让肌肉快速耗尽氧气、产生乳酸。无氧运动主要用于增强肌肉力量和耐力，可以促进肌肉发展和骨密度增加，帮助塑造身体线条。

在无氧运动中，肌肉会更明显地参与到活动中，而不是整体以有氧代谢为主。无氧运动也以短时间高强度的运动为主，例如重量训练每组的次数少、负荷大，让肌肉产生耐力和力量的增长。

结论：

在实际的健身训练中，通常会将有氧和无氧运动结合起来，以达到综合的健身效果。对于个人而言，根据自己的健身目标和身体状况，合理搭配有氧和无氧训练是很重要的。选择适合自己的锻炼方式，有助于提高健身效果，避免运动损伤，也能让锻炼更加有成效。

感谢您阅读本文，希望通过这篇文章能够帮助您更好地理解有氧和无氧训练的区别，为您的健身计划做出更明智的选择。

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英文翻译对照，仅供参考

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Fitness has oxygen and the distinction that train without oxygen

No matter be to want to reduce weight or increase muscle quality, healthy body needs motion to maintain. When undertaking fitness trains, have oxygen and the training that do not have oxygen is two kinds of familiar pattern. They are having different characteristic and objective severally, when choosing those who suit oneself to exercise means accordingly, the distinction that understands them is crucial.

Have oxygen campaign:

Motion having oxygen is to show those can last longer, let the body have the campaign that enough oxygen enlists, canter for instance, by bicycle, swim etc. This kind of motion basically is led with raising a heart and breathe rate to give priority to, can enhance heart lungs function, promote adipose combustion, be helpful for decreasing fat and enhance heart lungs function.

Motion having oxygen suits to undertake for long, be in more low fall to moderate strength undertake, will provide energy through successive metabolization having oxygen. It is to have longer activity having oxygen normally, for example 30 minutes of above, such ability activation effectively adipose combustion.

Move without oxygen:

The motion that do not have oxygen is the motion of finger height intensity, short time, if crouch weight lifting, push-up, greatly,wait, these motion can make muscle fast lactic acid of extinct oxygen, generation. The motion that do not have oxygen basically is used at enhancing muscle strength and staying power, can promote muscle development and bone density to increase, the help models body line.

In moving without oxygen, can more apparent ground participates in muscle in the activity, is not whole is given priority to with oxygen metabolizes. The motion that do not have oxygen also is given priority to with the motion of short time high strenth, for example weight trains every groups time little, negative charge is big, let muscle produce the growth of endurance and force.

Conclusion:

In actual gymnastical training, normally meeting general has oxygen and union of the sports that do not have oxygen to rise, in order to achieve integrated gymnastical result. To the individual, according to oneself gymnastical target and body state, reasonable collocation has oxygen and the training that do not have oxygen is very important. Choose those who suit oneself to exercise means, conduce to improve gymnastical result, avoid athletic loss, also can let take exercise to have effect more.

Thank you to read the article, the hope can help you understand better through this article have oxygen and the distinction that train without oxygen, the fitness that is you plans to make more well-advised choice.