每逢春節(jié)胖三斤。過年回家，面對(duì)父母投喂的豐盛菜肴，琳瑯滿目的年貨零食，一不小心就吃多了。大飽口福的同時(shí)，也偷偷長了不少肉。于是節(jié)后不少人開啟了運(yùn)動(dòng)健身計(jì)劃，試圖彌補(bǔ)春節(jié)期間的放縱。

一些人剛剛開始運(yùn)動(dòng)時(shí)，最不缺的就是熱情，辦健身卡，買私教課，買裝備……然而，很快就發(fā)現(xiàn)，十天過去了，天天練，累成狗，怎么一點(diǎn)變化也沒有？

那么到底健身多久才能看見效果呢？這取決多種因素。

There are several factors that influence how long it takes to see results, including:
有幾個(gè)因素會(huì)影響健身成果顯現(xiàn)的時(shí)間，包括：

* The type of exercise program you're doing
選擇的訓(xùn)練類型

* How often you work out each week
每周鍛煉頻率

* Your nutrition
營養(yǎng)攝入

* Your sleep habits
睡眠習(xí)慣

* Recovery time
恢復(fù)時(shí)間

* Your genetics
基因

不同運(yùn)動(dòng)不同效果，明確你的需求

在開始鍛煉之前，首先你要明確健身目標(biāo)。

Personal trainer, Chris Leach, says that "if you want to 'get in shape,' you first need to define what that actually means to you."
私人教練克里斯·利奇稱，“如果你想‘保持身材’，首先你需要明確你想要達(dá)到什么效果?！?/p>

Here are some examples of popular fitness programs and some of their benefits:
以下是部分流行的訓(xùn)練類型及其作用：

* High-intensity interval training (HIIT): aids in weight loss and muscle gain, decreases blood pressure, and improves oxygen and blood flow.
高強(qiáng)度間歇性訓(xùn)練（HIIT）：有助于減重增肌，降血壓，改善氧氣和血液循環(huán)。

* Weight lifting: builds muscle, improves metabolism, decreases risk for heart diseases, diabetes, and cancer, and improves bone health.
舉重：鍛煉肌肉，改善新陳代謝，降低患心臟病、糖尿病和癌癥的風(fēng)險(xiǎn)，改善骨骼健康。

* Running: boosts cardiovascular health, improves mental health, and burns calories.
跑步：促進(jìn)心血管健康，改善心理健康，燃燒卡路里。

* Yoga: increases flexibility and strength, helps manage stress, and burns calories.
瑜伽：增加柔韌性和力量，幫助緩解壓力，燃燒卡路里。

為什么快速減重更容易反彈？

"The phrase 'weight quickly lost is usually quickly regained' holds a lot of truth," Leach adds Leach. This is because rapid weight loss is caused by undereating, overtraining, or both.
利奇稱：“‘快速減重通常很快反彈’這句話很有道理?！?strong>這是因?yàn)榭焖贉p肥是通過營養(yǎng)不良、過度訓(xùn)練或兩者同時(shí)進(jìn)行而實(shí)現(xiàn)的。

Usually, this type of workout and nutrition schedule is rigid and unsustainable. "You'll see rapid results right off the bat but after a few weeks or months, you'll almost always become rundown, tired, and ravenously hungry," says Leach. "That will likely result in stopping your program and losing the results, as well."
通常，這種類型的鍛煉和營養(yǎng)計(jì)劃是嚴(yán)酷而不可持續(xù)的。利奇說：“這樣的效果立竿見影，但幾周或數(shù)月后，你會(huì)總是感到虛弱、疲憊和饑餓。這可能會(huì)導(dǎo)致你停止鍛煉，前功盡棄。”

The best way to avoid this pitfall is to do a workout program you can commit to long-term.
避免落入這種健身陷阱的最好方法就是進(jìn)行可持續(xù)的鍛煉。

堅(jiān)持多久才能看到健身成果？

Put plainly, the time, effort, and consistency you devote to your workout goals determine how fast you achieve them.
簡單地說，為健身目標(biāo)投入的時(shí)間、精力和堅(jiān)持決定了實(shí)現(xiàn)目標(biāo)的速度。

"If you do five workouts a week, spend a couple of hours prepping meals, and get eight to nine hours of sleep every night, you'll see results much faster than if you only work out sparingly and don't have as much time to sleep, recover, or work on your nutrition," says Leach.
利奇說：“如果你每周鍛煉五次，多花點(diǎn)時(shí)間在飲食上，每晚睡八到九小時(shí)，就會(huì)比只做少量運(yùn)動(dòng)，睡得少、沒時(shí)間休息和補(bǔ)充營養(yǎng)更快實(shí)現(xiàn)目標(biāo)?！?/p>

"A good starting point for most people is to aim for three to five hours of workouts per week to see results within roughly two to three months," says Leach.
利奇說：“對(duì)大多數(shù)人來說，從每周鍛煉3-5小時(shí)開始是個(gè)不錯(cuò)的選擇，這樣2-3個(gè)月左右可以看到成果。”

什么樣的訓(xùn)練減重快？

The type of workouts you do — be it a strength or cardio routine — dictates how long it takes to see results as well as the type of results you'll see.
無論是力量訓(xùn)練還是有氧運(yùn)動(dòng)，你選擇的鍛煉類型決定了看到成果的時(shí)間，以及能達(dá)到什么樣的成果。

如果你的目標(biāo)是減掉春節(jié)吃出來肉肉，那么有氧運(yùn)動(dòng)可能更適合你。

有氧運(yùn)動(dòng)和力量訓(xùn)練

* Cardio: running, swimming, cycling, walking, and dancing which can improve heart health and burn calories
有氧運(yùn)動(dòng)：跑步、游泳、騎行、散步和跳舞，可以改善心臟健康并燃燒卡路里

* Strength training: circuit training, powerlifting, bodyweight training, and CrossFit which can help build muscle and boost metabolism
力量訓(xùn)練：循環(huán)訓(xùn)練、力量舉重、體重訓(xùn)練和CrossFit，這些訓(xùn)練有助于鍛煉肌肉和促進(jìn)新陳代謝

Cardio results typically appear quicker than results from strength training because it's often easier for people to lose weight than gain muscle.
有氧運(yùn)動(dòng)的效果通常比力量訓(xùn)練更快顯現(xiàn)，因?yàn)闇p肥往往比增肌更容易。

"The typical human body can only synthesize around 1-2 pounds of muscle per month at most, but it's physiologically possible to burn a lot more fat during the same amount of time," Leach says. "Fat burn could be around 1-2 pounds per week, or even more."
利奇說：“一般來說，人體每月最多只能合成0.45-0.9公斤肌肉，但在相同時(shí)間內(nèi)可以燃燒更多的脂肪。脂肪消耗每周可達(dá)0.45-0.9公斤，甚至更多?！?/p>

However, it takes longer to lose the benefits of strength training compared to cardio workouts.
然而，與有氧運(yùn)動(dòng)相比，力量訓(xùn)練的成果消失得更慢。

Muscle loss typically takes about 2-3 weeks if you're not using them at all, whereas you can gain 1-2 pounds of weight a week if you start eating more calories than you burn.
如果完全不鍛煉這些肌肉，它們通常在2-3周內(nèi)消失，而一旦你攝入的熱量開始比消耗的多時(shí)，每周就會(huì)增加0.45-0.9公斤體重。

來源：商業(yè)內(nèi)幕網(wǎng)
編輯：董靜