运动生理学家：减肥最好的日程表

The perfect exercise routine involves the right mix of cardiovascular and strength training. Heather Milton, a senior exercise physiologist at NYU Langone Health, discusses how to get in shape with the right balance. Following is a transcript of the video.

最好的锻炼日程表包括心血管和力量锻炼。纽约大学朗格尼医学中心高级运动生理学家希瑟.米尔顿介绍了，如何能正确平衡地减肥，以下是文本。

The exercises you want to choose to maximize your fat loss are the ones you’re going to be able to maintain for a prolonged period of time that will use the most amount of muscle groups.

你选择减肥的锻炼方式，需要是你能长时间坚持，并且可以动用你身体大部分肌肉的运动方式。

I’m Heather Milton. I’m a senior exercise physiologist at NYU Langone Health. Everybody has different preferences in terms of the types of exercises they do in the gym for cardiovascular exercise or weight loss.

我是希瑟.米尔顿，纽约大学朗格尼医学中心高级运动生理学家。对于心血管锻炼以及减肥，每个人在健身房都有自己喜欢的运动方式。

Some people like stairs. Some people like the treadmill. Some people like elliptical training. The idea is that you basically want to get your heart rate up till you’re at least at a modest intensity.

一些人喜欢爬楼梯，一些人喜欢跑步机，一些人喜欢椭圆训练，一般来说，你是希望你能够进行合适强度的锻炼，使自己的心跳加速。

So that means you want to make sure that your heart rate is increased as well as your breathing rate. I recommend that if you are trying to lose weight to always accompany cardiovascular exercise with strength training， because you are able to increase your metabolism to maintain higher metabolisms outside of the gym if you do strength training along with cardiovascular training.

这就意味着你得确保，你的心跳加速和你的呼吸加速一致。如果你正在减肥，我建议你心血管锻炼和力量锻炼同时进行，因为如果你两个锻炼同时进行，你能加速你的新陈代谢，特别是在体育馆外，可以保持更高的新陈代谢。

If we talk about the most amount of fat burning you can get all in one session ，while you’re at the gym， that’s going to be the higher intensity cardiovascular exercise. However you don’t want to do all high-intensity exercise unless you’ve properly prepared yourself by doing at least four weeks of moderate intensity exercise before you start doing higher intensity.

如果我们在说，在一个锻炼周期，在健身房，你能燃烧掉的最大脂肪量，那么就必须是高强度的心血管集中训练。不过，除非在进行高强度训练前，你已经做了四个星期左右的，较温和的集中训练，你不会想做那么高强度的锻炼。