The Ultimate Guide to Full-Body Workouts for Every Fitness Goal

A workout routine is undeniably a commitment — one that can feel even more challenging to stick with when it seems like there aren't enough hours in the day. If exercise always feels like the lowest priority on your to-do list, you're going to want to make the most of every moment you spend breaking a sweat.

全身锻炼是最大化时的最佳途径之一。而不是将你的方案到背和二头肌天，胸部和肱三头肌天，腿和肩膀天，你一下子让每周而不是五个六个会议，你最终有两个或三个打击一切。

高效不休变量，全身锻炼也很容易做到任何地方，没有一个健身房，甚至任何特殊设备 - 他们有独特的治疗心和力量建设的好处，太。

在这里，您将了解的令人信服的理由来尝试全身训练，以及如何开始使用最适合你的练习。

“一个良好的全身锻炼目标的上半身，核心和下半身，也提升你的心脏率，”位于康涅狄格州的运动生理学家说汤姆·霍兰，CSCS。

And combining strength and cardio is a smart move for your health. In a January 2019PLOS一study, for example, overweight adults who did both cardio and resistance training reduced their risk factors for heart problems more than people who only did one or the other, even when the total amount of exercise was the same.

The one-two punch of strength and cardio you'll get from your full-body sessions also means you'll burn more calories, minimize your risk of injuries and still have plenty of time in the week to schedule a couple of rest days.

新的锻炼可能回避全身锻炼s; after all, it can feel simpler to do some biceps curls, triceps extensions and push-ups and call it上半身天。But it might surprise you to learn just how beginner-friendly whole-body routines really are.

“全身锻炼是梦幻般的初学者，因为，除非你是一个健美运动员，你不需要痴迷专注于全会话建立特定的身体部位，”私人教练说：Rachel MacPherson, CPT。

Plus, you might also avoid one major deterrent to exercise: soreness. "Many beginners complain about being sore or in pain after a workout, especially if they focus the entire training session on just one area," says fitness coach迈克Kneuer，NFPT。

通过在你的整个身体蔓延的努力，Kneuer说，你就不太可能觉得在任何一个肌肉衰弱酸痛 - 而更可能坚持你的锻炼计划。

在短短的一周天的培训屈指可数变得更强一切都过去了，你将需要有一个战略计划 - 但你不必花时间在每个泵。

健身专家建议以下特定的（完全管理）代表和集结构，对于初学者：每锻炼2〜3套，每一套8到12次。

你可以看到下面这样的全身力量协议的严肃收益 - 特别是如果你有机会获得装备，几个关键件样kettlebells or dumbbells。We tapped the experts for routines you can do at home or at the gym with as little as four moves.

从头到脚挑战你的肌肉意味着你的锻炼过程中，你会燃烧更多的卡路里 - 而之后。全身锻炼导致新陈代谢提升，可以持续运动后小时，按哈佛健康出版。

此外，肌肉越多，你建立的更多的热量，你的身体自然灼伤，即使在休息，每7月/ 2012年8月审查当前运动医学报告。

Better still: Your full-body workouts don't need to be at an all-out intensity to yield results on the scale.

这两个中等强度和高强度的训练可有效的减肥，这意味着锻炼的强度，你享受并能保持其最重要的，根据在2013年11月报告Nutrition, Metabolism, and Cardiovascular Diseases。

But that doesn't mean you should do full-body workouts every day. Your muscles typically need 24 to 48 hours to recover, says personal trainer David Chesworth, CPT, director of fitness at希尔顿黑德生。