健身指南：究竟是先有氧还是先无氧英文双语对照

氧气供应与健身效果的关系

在进行健身训练时，很多人会疑惑到底是应该先进行有氧运动还是先进行无氧运动。要理解这个问题，首先需要了解氧气对我们的身体和健身效果的影响。

有氧锻炼指的是一种低强度、持续时间较长、依赖氧气的运动，比如慢跑、游泳等。这类运动会增加心肺功能，有助于改善心血管健康，消耗大量卡路里，并且能够提高身体对氧气的利用效率。

无氧锻炼则是高强度、短时间内使肌肉不能完全依靠氧气进行代谢的运动，比如举重、蛮力训练等。这类运动可以促进肌肉力量和耐力的增长，提高基础代谢率，有助于雕塑身体线条。

科学指导：先有氧还是先无氧？

针对先进行有氧运动还是先进行无氧运动，科学研究和专业指导提供了以下建议：

• 训练目标为减脂塑形的人群可以先进行有氧运动，比如快走或者慢跑，通过加强心肺功能的训练提高脂肪燃烧效率，然后再进行无氧运动，进行肌肉力量的训练。
• 训练目标为增肌强健的人群可以先进行无氧运动，比如举重或者器械训练，通过刺激肌肉组织的增长，然后再进行有氧运动，消耗多余的脂肪，雕塑肌肉线条。

个体差异与灵活运用

需要注意的是，每个人的身体状况和健身目标都有所不同。因此，先进行有氧运动还是无氧运动应当根据个体情况进行合理安排。此外，也可以进行有氧和无氧训练交替进行，以达到综合锻炼的效果。

总的来说，要根据个人的实际情况和健身目标来合理安排有氧和无氧运动的顺序，并且保持科学的训练计划和良好的饮食习惯。

以上是对于健身中先进行有氧还是先进行无氧的分析和建议，希望能够帮助大家更科学地进行健身训练。

感谢您阅读本文，希望这些信息对您的健身训练有所帮助。

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英文翻译对照，仅供参考

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Oxygen supplies the relation with gymnastical effect

When undertaking fitness trains, a lot of people can be should advanced travel after all questioninglyHave oxygen campaignStill be advanced travelMove without oxygen. Want to understand this problem, need to understand oxygen above all the influence of the body to us and gymnastical effect.

Oxygen takes exercise those who point to is a kind of low intensity, duration the longer, motion that depends on oxygen, canter for instance, swim etc. This kind of games increases heart lungs function, conduce to improvement the heart and vessels is healthy, use up a large number of calorie, and can raise the body to oxygen use efficiency.

Having oxygen to take exercise is the motion that makes muscle cannot rely on oxygen completely to undertake metabolization inside high strenth, short time, for instance force of weight lifting, pretty trains etc. This kind of motion can promote the growth of muscle strength and endurance, raise basal metabolis rate, conduce to sculpture body line.

Science is directive: Have oxygen first or do not have oxygen first?

In the light of advanced travel motion having oxygen or advanced travel do not have oxygen to move, scientific research and professional guidance offerred the following proposal:

• Training target isDecrease fat model formthe crowd can undertake firstHave oxygen campaign, go quickly for instance or canter, improve adipose combustion efficiency through strengthening the training of heart lungs function, undertake again nextMove without oxygen, undertake the training of muscle strength.
• Training target isAdd muscle able-bodiedthe crowd can undertake firstMove without oxygen, lift weights for instance or appliance trains, through spurring the growth of musculature, undertake again nextHave oxygen campaign, use up redundant adipose, sculpture muscle line.

Individual difference and apply neatly

Those who need an attention is, the body state of everybody and gymnastical target differ somewhat. Accordingly, undertake oxygen moves having first or ought to have reasonable arrangement according to individual situation without oxygen motion. In addition, also can undertakeHave oxygen undertakes alternately with the training that do not have oxygen, with achieving the result that takes exercise integratedly.

As a whole, should come according to actual condition of the individual and gymnastical target reasonable arrangement has oxygen and the order that move without oxygen, and hold scientific training plan and good dietary convention.

Above is the analysis that does not have oxygen to undertaking have oxygen or undertaking first first in fitness and proposal, the hope can help everybody undertake fitness trains more scientificly.

Thank you to read the article, hope these information are helped somewhat to your gymnastical training.