How often should you work out for weight loss? Knowing how often you should strength train and do cardiovascular exercise (有氧运动) to lose weight depends on how quickly you want to see results. The general recommendation is to lose no more than 1 to 2 pounds per week.
为了减肥，你应该多久锻炼一次?多久进行一次力量训练和心血管运动来减肥取决于你想多快看到结果。一般建议每周减重不超过1到2磅。
In the simplest of terms, you’ll need to burn more calories than you take in to lose weight. Dieting has proven to be an effective method of losing weight, but in order to maintain weight loss, you need to exercise. How much weight you lose depends on the amount of exercise you’re willing to commit to and how closely you stick to your diet. If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week.
简而言之，你需要消耗比你摄入更多的卡路里来减肥。节食已被证明是一种有效的减肥方法，但为了保持减肥效果，你需要锻炼。你能减掉多少体重取决于你愿意进行的运动量以及你对饮食的坚持程度。如果你真的想看到结果反映在秤上，并随着时间的推移继续取得进展，你需要承诺每周至少锻炼四到五天。
But remember, you’ll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.
但是记住，你会慢慢积累的。一开始，你可能每周只做两到三天，然后慢慢地增加到五天。
To get the most out of your weight loss workouts, make sure you’re following these guidelines:
为了从你的减肥锻炼中获得最大的收获，确保你遵循了这些指导方针:
▲ Vary the intensity (强度) of your workouts. Include both high-intensity interval training and moderate-intensity exercises.
▲ 改变你的锻炼强度。包括高强度间歇训练和中等强度的锻炼。
▲Perform different methods of cardiovascular exercise in a week, like running on the treadmill, biking, and swimming.
▲ 在一周内进行不同的有氧锻炼方法，如在跑步机上跑步，骑自行车和游泳。
▲Use circuit training when lifting weights to keep your calorie burn high. Circuit training involves doing a series of exercises, one after the other, with no rest between each exercise. At the end of the series of exercises, you typically rest for a set period (30 to 60 seconds) and repeat the circuit two or three more times.
▲举重时使用循环训练来保持高热量燃烧。循环训练包括做一系列的练习，一个接一个，每次练习之间没有休息。在一系列练习结束时，你通常会休息一段时间，然后再重复两到三次。
▲Take at least two days of rest each week.
每周至少休息两天。
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