先力量還是先有氧?

Does it really matter if you lift weights before cardio? The short answer is, it depends on your goals. If you work out to be healthy and fit, science says, you are going to want to reach for the weights before hopping on the treadmill (via the Journal of Strength and Conditioning Research). Strength training has many benefits including fat loss, stronger bones, and even disease prevention, making it a wise investment in your health (via Verywell Fit). When you perform cardio before weights, your muscles may be too fatigued to complete your workout (via Daily Burn).

先有氧運(yùn)動(dòng)還是先力量重要嗎?簡(jiǎn)單的回答是，這取決于你的目標(biāo)。科學(xué)表明，如果你鍛煉是為了身體健康勻稱，那么在上跑步機(jī)之前，你需要一定的力量訓(xùn)練(《力量與調(diào)節(jié)研究雜志》)。力量訓(xùn)練有很多好處，包括減脂、強(qiáng)健骨骼，甚至預(yù)防疾病，眾多好處使之成為健康的明智之選(Verywell Fit)。而如果在力量訓(xùn)練前進(jìn)行有氧運(yùn)動(dòng)，你的肌肉可能過于疲勞，無(wú)法完成訓(xùn)練(《每日燃燒》)。

According to Women's Health, if your main goal involves gaining strength or losing weight, weight training before cardio is the way to go. Cardio, post strength training, will burn more fat in the first 15 minutes as opposed to starting with cardio and then lifting. And let's face it, everyone can appreciate a shorter cardio sesh.

根據(jù)《女性健康》雜志的說法，如果你的主要目標(biāo)是增強(qiáng)力量或減肥，那么在有氧運(yùn)動(dòng)之前進(jìn)行力量訓(xùn)練是最好的選擇。有氧運(yùn)動(dòng)作為力量訓(xùn)練后的一種運(yùn)動(dòng)，它會(huì)在15分鐘燃燒更多的脂肪，而不是先有氧運(yùn)動(dòng)后力量。讓我們面對(duì)現(xiàn)實(shí)吧，每個(gè)人都喜歡更短的有氧運(yùn)動(dòng)。

What happens when you choose cardio before weights?

在力量訓(xùn)練之前選擇有氧運(yùn)動(dòng)會(huì)發(fā)生什么?

While any exercise is good exercise, experts agree when there is a specific goal in mind, it's better to have a plan. If you're intent on enhancing your endurance and improving cardiovascular health, you'll want to start your fitness routine with cardio (via Women's Health). Sports medicine physician Sarah Merrill explains, "doing a heavy weight day before doing cardio may fatigue the muscles, causing you to lose proper form while you are doing cardio and increase the risk of injury." Furthermore, certified personal trainer Jennifer Purdie recommends doing strength training and cardio on different days when training for an event that requires substantial cardio, such as a marathon (via The Healthy).

雖然任何鍛煉都是很好的鍛煉，但專家們一致認(rèn)為，當(dāng)心中有一個(gè)特定的目標(biāo)時(shí)，最好有一個(gè)計(jì)劃。如果你想提高耐力和改善心血管健康，你會(huì)想通過有氧運(yùn)動(dòng)(婦女健康)開始你的健身計(jì)劃。運(yùn)動(dòng)醫(yī)學(xué)內(nèi)科醫(yī)生莎拉·梅里爾解釋說：“在做有氧運(yùn)動(dòng)前一天進(jìn)行一次超重運(yùn)動(dòng)可能會(huì)使肌肉疲勞，導(dǎo)致你在做有氧運(yùn)動(dòng)時(shí)失去正常的運(yùn)動(dòng)形式，并增加受傷的風(fēng)險(xiǎn)。”此外，認(rèn)證私人教練Jennifer Purdie建議，在訓(xùn)練需要大量有氧運(yùn)動(dòng)的項(xiàng)目時(shí)，比如馬拉松，應(yīng)該在不同的日子進(jìn)行力量訓(xùn)練和有氧運(yùn)動(dòng)。

Doctor Eric Sternlicht tells Shape that workouts should be adjusted according to personal goals and the All About Fitness Podcast host, Pete McCall, agrees. According to Shape, a combination of cardio and strength training is best for overall fitness and while the Mayo Clinic states that research has not yet shown one way is better than another, the bottom line is — any fitness plan is a good one.

埃里克·斯特恩利希特醫(yī)生告訴《Shape》雜志，鍛煉應(yīng)該根據(jù)個(gè)人目標(biāo)進(jìn)行調(diào)整，健身播客的主持人皮特·麥考爾對(duì)此表示贊同。根據(jù)《Shape》雜志，有氧運(yùn)動(dòng)和力量訓(xùn)練的結(jié)合是全面健身的最佳方式，盡管梅奧診所稱尚未有研究表明一種鍛煉比另一種更好，但有一條是公認(rèn)的——任何健身計(jì)劃都是好的。