Many people like running or jogging as part of healthy lifestyle. But I haven’t lost any weight since I have been jogging for one month!  Should I keep on running for my weight management? What is the better way to burn fat faster?
许多人喜欢跑步或慢跑,既作为健康生活方式的一部分, 又作为运动来减脂瘦身。 但是你真的跑对了吗?真的快速达到瘦身效果了吗? 应该继续坚持跑步来做为长期的体重管理吗? 什么是更好、更快的燃脂方法呢?
These are all confusing questions that you might have. When running becomes your life, you have to understand how to run properly.  Do you know the difference between "jogging" and " sprint"?  You are definitely out if you don't know HIIT.
也许这些都是你可能感到困惑的问题。 当跑步成为你健身生活的一种方式, 又或许你想让跑步健身帮助你快速减肥的话,你必须应该做到更准确、更有效。 你知道“慢跑”和“速跑”之间的区别吗? 如果你不知道HIIT,那你就太落伍了。
HIIT means High Intensity Interval Training, also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), it is an effective training for adding intervals to your run to burn more in less time.
HIIT 是指高-强度-间歇-训练,也称为高-强度-间歇-运动(HIIE)或跑速-间歇-训练(SIT),这是一种更有效的训练,在您的跑步中添加间隔的高强度训练,在更短的时间内,加速燃烧更多的脂肪。
Some research shows that HIIT circuits can burn up to twice as many calories than distance running. Experts also say that just 15 minutes of HIIT leads to more athletic progress than an hour of jogging, and that intervals improve aerobic capacity much quicker than endurance work. But, if you love to run, fear not – there is a way to improve the efficiency and efficacy of your road-work. Here are some ideas to help you spice up and intensify your runs.
一些研究表明,HIIT流程可以燃烧比长跑多两倍的卡路里。 专家还说,只要15分钟的HIIT,比一个小时的慢跑更有效果,而且间歇训练相对于耐力训练,提高有氧能力更快。 但是,如果你还是喜欢长跑,那也不要放弃 - 是有办法来帮助你的跑步燃脂瘦身更快、更有效的。 下面教您几招:
Tips#1:  To jog a block, sprint a block, and walk a block. Note: to achieve the desired goal, the sprints have to be all-out, max-effort bursts. If the blocks on your route are long – pick a landmark, like a stop sign, a few hundred meters ahead and give 'er.
第一招:慢跑一条街,速跑一条街,然后在走路一条街。 注意:为了达到预期的目标,速跑时必须是全力以赴最大努力的冲刺。 如果你的跑步路线上的街与街之间的距离很长,那么就在当中选择一个地标,比如停车指示牌,然后短距离冲刺速跑一下,无需等到跑完整条街区。
Tips#2: To measure it by music – every time the chorus hits, sprint like there's no tomorrow. Rest for a few bars and then jog the rest of the verse. It's a fun way to mix it up and keep you engaged.
第二招:用音乐来控制变化 - 当每次都是柔和的合唱曲时,就当然感觉不到快跑的念头。放几段强劲的酒吧音乐来做几次快跑,然后再慢慢让柔和如诗般的音乐陪伴你的慢跑。 这是一个非常有趣的方法来让你快乐地享受音乐和健身的混合魔力。
Tips#3: Every time you hit a red light, perform 10 jump squats, 10 jump lunges and 10 tuck jumps and repeat that circuit until the light turns green again Note: If lights aren't an issue on your route – you can use your music again to help dictate your intervals: every time your song changes, stop and do three rounds of the aforementioned circuit. This will undoubtedly get the heart rate spike that we're looking for.
第三招:每次遇到红灯,进行10次深蹲跳起,10次单腿蹲下跳起,10次膝盖弯曲跳起,并重复直到红灯变绿灯。 注意:如果你跑步路程中没有红绿灯,您可以再次使用您的音乐来帮助您控制间隙训练:每次一首歌曲放完,就做以上蹲下挑跳起的训练。 这无疑会使我们的心率加快,加速燃烧脂肪。
Tips #4: Playing with the pace between a quicker run pace and an easy jog pace for longer periods of time. To use your playlist to alternate between fast songs and slower songs, and it forces every runner to constantly switch up the  paces.
第四招:在长跑之间,速跑步伐和慢跑步伐之间的不断交替。 要使用你的播放列表来控制好快歌和慢歌的播放顺序,因为这样可以强制每个跑步者不断的交替切换步伐。


Angela Bi is an international citizen who has lived both in Shanghai and Vancouver Canada. She’s worked in immigration for over a decade and has experienced first hand the joys of living overseas. Angela Bi 是生活在中国上海及加拿大温哥华两地的世界公民。她从事专业移民行业已有十余载,并掌握着旅居海外的一手乐活体验。

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