快速健身法：今天，你练了吗？
With the seven-minute-workout and quick exercise becoming increasingly popular, many are wondering how and whether or not these ‘fast workouts’ really work.“7分钟健身”等快速锻炼法眼下正大热，很多人心里都有些疑惑，这些快速锻炼法是如何起作用的？它们是否真的有效？The workouts, which involve doing intense full-body exercises for short intervals, are popular among those who have busy schedules and full calendars, as they promise results with minimal time commitment.这些健身方法主要是在短时间内做激烈的全身运动。由于它承诺可以用最少的时间取得成效，所以深受忙碌一族的欢迎。
The '7 Minute Workout' app, which been downloaded by over two million people and is the number one fitness app in 127 countries, suggests 12 short high-intensity body-weight exercises for just seven minutes per day can help people keep in shape.一款名为“7分钟健身”的健身软件已被200多万用户下载使用，在127个国家所有健身软件中排名第一。这款软件推荐了12种高强度、短时负重练习法，用户只需每天坚持7分钟，便可保持好身材。
The most recent fast fitness routine is the three-minute workout, which is based on a study that suggests a number of short intense workouts that last less than three minutes can burn 200 calories and kick up the metabolism throughout the day.最近流行的快速健身方式为“3分钟健身”法。此方法基于一项研究，研究表明：如果人在一天内做多次短时强度锻炼，每次不超过3分钟，便能消耗200卡路里，并加快全天的新陈代谢。The '3 Minute Workout' app has already had over 100,000 downloads and over 1,500 five-star ratings.However, whether this ideal scenario works for everyone is debatable.这款“3分钟健身”软件的下载量已超过10万次，获得了1500多个5星好评。然而，这一理想方案是否适用于每个人，还存在争议。‘Short, hard workouts are proving to be a very efficient way to get results, but you've got to be prepared to push yourself harder than a normal workout,’ health and fitness expert, Amelia Phillips, told Daily Mail Australia.健康与健身专家阿梅利亚•菲利普斯在接受澳大利亚《每日邮报》采访时表示：“短时间的强度锻炼确实是一种非常有效的健身方式，但是你必须比普通锻炼时更加卖力。”‘For an average sized person it would be pretty much impossible to burn 200 calories in just three minutes.’“对于一个正常体型的人来说，要在3分钟之内消耗200卡路里几乎是不可能的。”
Exercise physiologist, Dr Bill Sukala, says to achieve this kind of drastic result, people will have to be working at 100 per cent to the point they feel like throwing up.运动生理学家比尔•苏卡拉博士表示：要想获得明显的健身效果，锻炼者必须百分百投入，甚至练到想吐。‘The reality is that this kind of exercise is not sustainable for regular people as humans are pleasure seekers and pain avoiders,’ Dr Sukala told Daily Mail Australia.苏卡拉博士还向澳大利亚《每日邮报》透露：“事实上，这种锻炼并不适合普通人，因为人类会本能地追求快乐而回避痛苦。”
‘Working at that level isn't appropriate for everyone and if people are time poor they should be doing high intensity exercise, but they probably won't be achieving that kind of result.'“这种强度的训练并不适合所有人。如果人们没有时间，那他们就应该做高强度训练，但要达到app说的那种效果不太可能。”Mrs Phillips says while people probably won't see an immediate dramatic calorie burn, a short burst of high intensity exercise can boost the metabolism.菲利普斯女士表示：虽然人们可能不会立刻感受到卡路里的剧烈消耗，但短时的高强度训练确实能加速新陈代谢。
‘What you might experience is the 'calorie after burn' whereby your body's metabolism remains elevated after the workout which can lead to more calories being burned that day,’ Mrs Phillips said. ‘Some of the best exercises for maximum calorie burn in minimal time include running (especially sprints), skipping, burpees, jumping jacks, spider crawls and box jumps.’她说道：“你可能会发现，健身之后，“卡路里依然在燃烧”，而且身体新陈代谢的速度也会更快，会燃烧更多卡路里。“能让运动者在最短的时间内消耗最多热量的最佳运动方式包括跑步（尤其是冲刺跑）、跳绳、做波比操、跳起展体训练、蜘蛛爬行式以及跳箱训练。”People who lack time due to office jobs should try and exercise throughout the day rather than a short burst however, with Mr Sukala saying excessive sitting can lead to health risks, even if people are doing high intensity short workouts earlier in the day or at night.那些因忙于工作而没有时间锻炼的人们应该抽时间每天都做些运动，而不是在短时间内做高强度训练。苏卡拉博士表示：即使人们在早晨或晚上做高强度短时训练，过度久坐同样有害于健康。
‘When people exercise for a short amount of time but are then sitting down for 23 hours of the day, the health risks are increased significantly…those people are best off getting standing desks, or taking regular breaks and getting a drink or a tea or walking around,’ Dr Silkala said.苏卡拉博士说道：“如果人们做完短时运动之后接着久坐23小时，健康风险会大大地增加。那些能在办公桌前站一站，定时休息一会儿，喝杯饮料或茶，到处走走的人往往身体会处于最好的状态。”'In general people just need to remember the basics as it seems they are being waved aside for the gimmicks - do the key things like eat less, move more, don't smoke and get rest, it's as simple as that.'“总的来说，人们只需要做到最基本的就够了，比如说少吃多运动，不抽烟以及注意休息。这些看似很简单但却很重要，可它们却往往因为其他一些花里胡哨的健身方法而被忽视了。”本文由百度翻译&北语高翻联合独家翻译出品。译者:黄琼 校对:Josie 编辑:Tina文章来源:dailymail相关知识
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