力量訓(xùn)練，還是有氧運(yùn)動(dòng)

When it comes to figuring out the best way to balance strength and cardio in your workout routine, the result will depend on a variety of factors, including your fitness goals, your body type, and your schedule, along with some trial and error mixed in.

當(dāng)談到在你的鍛煉計(jì)劃中找到力量和有氧運(yùn)動(dòng)平衡的最佳方法時(shí)，結(jié)果將取決于各種因素，包括你的健身目標(biāo)、你的體型、你的時(shí)間表，以及一些混合的試驗(yàn)和錯(cuò)誤。

That said, there are definitely places to start, and things to keep in mind, as you experiment with what balance works best for you.

也就是說，當(dāng)你嘗試怎樣的平衡對(duì)你最有效時(shí)，你一定要從某個(gè)地方開始，記住一些事情。

First, why is it important to balance strength training and cardio anyway? Can't you stay in good shape by doing one or the other? Suppose you don't like running? Or what if the thought of lifting weights lifts your anxiety? Well, according to Whole Life Challenge, just like it's important to have a balanced diet, a balanced fitness routine is also essential for optimal health. Cardio will help you manage your weight, keep your heart strong, and reduce signs of aging, among other benefits. Strength training can promote bone health, help prevent osteoporosis, improve your metabolism, and may also boost your mental health by raising your self-esteem and reducing anxiety and depression.

首先，為什么平衡力量訓(xùn)練和有氧運(yùn)動(dòng)很重要?做其中一件事不能讓你保持良好的身材嗎?假設(shè)你不喜歡跑步?或者，如果一想到舉重就能消除你的焦慮怎么辦?根據(jù)《人生挑戰(zhàn)》的報(bào)道，就像均衡飲食很重要一樣，均衡的健身習(xí)慣也是保持最佳健康狀態(tài)的必要條件。有氧運(yùn)動(dòng)可以幫助你控制體重，保持心臟強(qiáng)健，減少衰老跡象，還有其他好處。力量訓(xùn)練可以促進(jìn)骨骼健康，幫助預(yù)防骨質(zhì)疏松，改善新陳代謝，還可以通過提高自尊和減少焦慮和抑郁來促進(jìn)心理健康。

According to Verywell Fit, though there is no definitive directive, the general recommendation is typically that you do cardio and strength training during different sessions, or on varying days. So, for example three weekdays might be devoted to cardio, two days to strength training, and one day mixed in for stretching or recovery.

根據(jù)Verywell Fit的調(diào)查，雖然沒有明確的指示，但一般建議通常是在不同的時(shí)段或不同的日子進(jìn)行有氧運(yùn)動(dòng)和力量訓(xùn)練。例如，三個(gè)工作日用來做有氧運(yùn)動(dòng)，兩天做力量訓(xùn)練，一天用來拉伸或恢復(fù)。

But what each day of your workout looks like ultimately depends on your goals. For more muscle, reduce your cardio workout, for more endurance, cut out a day of strength training, Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, tells SELF. And when you're working on strength, be sure that you are targeting specific muscle groups. You can get to more muscle groups in one shot by performing compound exercises like squats, lunges, and chest presses. ACE-certified trainer Sivan Fagan tells SELF that one to two sets of up to 15 reps is best to start with during your first month. If you decide you're looking to do more cardio, then swap a strength day for an extra day of running or cycling. Just remember to challenge yourself enough to get your heart rate up to get the optimal benefits.

但是你每天鍛煉的內(nèi)容最終取決于你的目標(biāo)。紐約市TS Fitness的創(chuàng)始人兼首席執(zhí)行官諾姆·塔米爾(Noam Tamir)告訴《自我》雜志(SELF)，想要更多肌肉，就減少有氧運(yùn)動(dòng)，想要更多耐力，就減少一天的力量訓(xùn)練。當(dāng)做力量訓(xùn)練時(shí)，確保你的目標(biāo)是特定的肌肉群。你可以通過混合練習(xí)，比如下蹲、弓步和胸部按壓來一次鍛煉更多的肌肉群。ace認(rèn)證的教練Sivan Fagan告訴SELF，在第一個(gè)月里，一到兩組最多15次的練習(xí)是最好的。如果你決定做更多的有氧運(yùn)動(dòng)，那么把一天的力量訓(xùn)練換成一天的跑步或騎自行車。只要記住，要挑戰(zhàn)自己，提高心率，以獲得最佳效果。

But don't be too concerned about following a routine with alternating days if your schedule doesn't allow for it. The most important thing is that you commit to a well-rounded, consistent workout that works best for your lifestyle and your fitness goals.

但是，如果你的日程安排不允許的話，也不要太在意每天的更替。最重要的是，你要致力于全面、持續(xù)的鍛煉，這對(duì)你的生活方式和健身目標(biāo)最有效。