关于健身，每天健身多久才有效？英文双语对照

经常会收到小伙伴的留言，我每次锻炼多长时间好？为什么我每天锻炼两小时，练了这么久还没有效果？等很多关于健身时长的问题，今天从健身时长出发，教你如何安排锻炼。

其实锻炼时间确实是健身中很关键的因素，合理的安排时间能让训练事半功倍，有更好的健身效果。

健身时间越长越好吗？

许多爱健身的健友都喜欢泡在健身房，有时候一天甚至锻炼两次，认为训练越多效果越好。其实不然，有时候付出和收获不一定对等！

先来看一下想达到健身效果的条件。

增肌是由于力量训练导致肌肉轻微受损，结束训练后身体会慢慢修复，并产生超量恢复，所以肌肉会像手上的茧一样越来越厚。

减脂是由于每天的热量消耗大于热量摄入，这需要通过锻炼消耗更多热量。

虽然上面看上去好像和时间并没有什么关系，其实有很大联系。常说训练水平决定身体水平，其实对健身效果起直接作用的是训练强度，而不仅是训练量。

增肌时的力量训练要大重量、低次数、多组数，许多人只记得了多组数。其实力量训练除了要大重量，间歇时间也要控制好，因为身体已经完全恢复再锻炼健身效果会大打则扣。（组数和次数为训练量，重量和间歇时间为强度）

减脂做有氧强度也同样重要，有氧慢走一小时和慢跑一小时概念是完全不同的。就像汽车烧油一样，发动机转速越快，马力越大，单位时间耗油量也越大，而脂肪就像汽车里的油，车速就是你的跑动速度。

所以与其花大把时间，不如让身体在单位时间里做更有效，更大强度的锻炼。

当把力量训练的轻重量多次数换成大重量低次数，把间歇时间控制好，最后考虑适当的组数和次数，健身效果会比以前强百倍。（一般每次训练选择6~8个动作，每个动作3~4组即可）

有氧换成稍快速的方式或高强度间歇训练，锻炼时心率要高，呼吸要比较急促，不要以为在跑步机上边玩手机边有氧效果能有多好。（当然，新手需要循序渐进，不然很难坚持）

最后说一下关于锻炼时间的建议：

无论是增肌还是减脂，都建议先热身，然后力量训练，再有氧，最后放松。减脂对力量训练要求稍微低一点，但较高强度的力量训练对减脂也会起较大作用。

时间安排：热身约5分钟，力量训练约30~40分钟，有氧约10~20分钟，放松约5分钟，每次锻炼总时长约50~70分钟。

对于一般的健身者，常规训练50~80分钟已经绰绰有余了，健美王者罗尼·库尔曼每次力量训练的时间大约在1小时到1个半小时。

另外，如果时间太长，强度也足够很容易造成过度训练，不但不易恢复影响下次训练，更可能导致伤病。（学生上课一节课45分钟，因为过45分钟之后注意力会不集中，锻炼时间太长不但很难增加强度，而且容易受伤）

Classics regular meeting receives the leave a messaging of young associate, it is good that I exercise how long every time? Why I take exercise two hours everyday, drilled so long don't still have the effect? Wait a lot of about the chief problem when fitness, grow from fitness today set out, teach you how to be arranged take exercise.

Exercising time actually is the very crucial factor in fitness really, reasonable arrangement time can let train get twice the result with half the effort, have better gymnastical effect.

Does gymnastical time grow better more?

A lot of be good at friend that love fitness like bubble to be in gym, occasionally one day takes exercise twice even, think training jumps over much effect to had been jumped over. Actually otherwise, be paid occasionally and harvest not certain reciprocity!

Will look to want to obtain the condition of gymnastical effect first.

Because force training brings about muscle,adding muscle is slight damage, the body after the end trains is met slowly repair, arise exceed a quantity to restore, the chrysalis that so muscle can resemble a hand going up is same thicker and thicker.

As a result of,reducing fat is everyday quantity of heat is used up be more than quantity of heat to absorb, this need uses up more quantity of heat through taking exercise.

Although above look seem to do not have what relation with time, have very big connection actually. Often say to train a level to decide body level, what have immediate effect to gymnastical effect actually is training intensity, is training quantity not only.

The force training when adding muscle wants many groups of great weight, small number, number, a lot of people remembered many groups of number only. Actually force trains besides want great weight, intermittent time also should have been controlled, because the body restores already completely,exercise dozens gymnastical effect will be big to be buckled again. (set number and frequency are measured to train, weight and intermittent time are intensity)

Decrease fat to become strength having oxygen as much important, don't go yet having oxygen is mixed one hour canter one hour the concept is completely different. Burn oil like the car same, engine rotate speed is faster, horse power is greater, amount of oil of unit time waste time is larger also, and adipose resemble the oil in the car, speed is you run use rate.

Spend big time with its so, be inferior to letting the body be done in unit time more effective, of greater strength take exercise.

Measure much time to change great weight small number when the weight that trains force, had dominated intermittent time, consider appropriate set number and number finally, gymnastical effect can compare strong before hundredfold. (train choice 6~8 every time commonly movement, group of every movement 3~4 can)

Oxygen changes a bit quick way or training of high strenth intermittence, the heartbeat when taking exercise wants tall, breath should be compared hurried, do not think in ran machine above it is good to play mobile phone edge to have oxygen effect can have many. (of course, the novice needs successive, hold to very hard otherwise)

Say the proposal about exercising time finally:

No matter be to add flesh to still reduce fat, suggest first warm up, next force trains, have oxygen again, loosen finally. Decrease fat to drill a demand to force a little a bit lower, but relatively the force training of high strenth also can have bigger effect to reducing fat.

Timeline: Warm up makes an appointment with 5 minutes, force training makes an appointment with 30~40 minute, oxygen makes an appointment with 10~20 minute, loosen about 5 minutes, take exercise every time always when long make an appointment with 50~70 minute.

To general fitness person, groovy training 50~80 minute already more than sufficient, strong and handsome Wang Zhe collect Ni Kuerman every time the time that force trains goes to 1 half hours in 1 hour about.

Additional, if time is too long, strength is enough also cause excessive training very easily, not only restore an influence not easily to train next time, cause injury more possibly. (the student attends class a class 45 minutes, because of after passing 45 minutes, attention can be not centered, exercise time too long not only increase strength very hard, and get hurt easily)