在举重锻炼过程中燃烧更多卡路里的10种方法

虽然有氧运动通常会因燃烧的卡路里而获得所有功劳，但strength training, if structured effectively, can also tap into the calorie-burning arena — and keep your metabolism healthy.

但是跟踪热量支出期间strength training isn't all that matters,Alec Blenis，CSCSLivestrong.com告诉Livestrong.com，这是一名完整人类表现的力量和耐力教练，并且是一生的代谢专家。他说，相反，专注于好处afterexercise is where the real calorie crushing comes from.

他说：“力量训练中的许多代谢益处都来自长期适应，例如增加肌肉质量和骨密度，而不仅仅是当下您燃烧的卡路里。”“这就是为什么要专注于力量训练课程的质量，而不仅仅是短期热量支出。”

而力量训练的好处远远超出了在训练过程中燃烧的卡路里，这并不意味着您有时不希望增加心率尖峰的效果。对您的锻炼结构进行以下一些调整，以添加急需的品种，同时还可以在整体卡路里燃烧中提高赌注。

确定增加卡路里燃烧的一种可靠方法是增加重量- 足够，以至于您轻松地在代表后无法敲打代表。

"The more muscle you build, the higher your resting metabolic rate becomes and the more efficiency you have to burn more fat both lying around and during workouts,"Hannah Davis, CSCS, founder of Body By Hannah, tells LIVESTRONG.com.

In fact, the美国锻炼理事会says that one pound of muscle burns roughly 5 to 7 calories a day at rest (fat burns none). That means if you pack on, say, 5 to 7 pounds of muscle, you can increase how efficiently your body produces and uses energy — also known as your basal metabolism — by up to 50 calories a day. And over time, those extra calories add up.

抬起重量有助于增加卡路里的燃烧，从而切换到在肌肉耐力方面工作（您长期发挥抵抗力的能力）在短期内可以增加卡路里燃烧。

“在举重期间进行大规模和减肥量已显示出更多的卡路里燃烧。”TS健身，告诉livestrong.com，指出HIIT锻炼已经变得越来越受欢迎。

"They show a high calorie burn during the workout and an EPOC after, making it a very efficient way to exercise when calorie burning is the main goal." EPOC (excess post-exercise oxygen consumption) refers to your body's attempt to repay the oxygen debt you incurred during an intense workout, which requires you to burn more calories to return to your resting state.

Manipulating your time under tension is a good way to burn more calories and build more muscle. This strategy involves increasing the amount of time your muscles are working against resistance,阿隆佐·威尔逊（Alonzo Wilson）, founder and director of training at Tone House, tells LIVESTRONG.com.

威尔逊建议增加肌肉压力的一种方式：在您的代表中添加暂停。如果你是蹲下，这意味着在运动的底部握住5秒钟，然后再抬起站立。除了坐在练习中最具挑战性的部分中，奖励燃烧外，它还可以帮助您增加运动范围。

整体超集的想法is to perform two exercises back to back with little to no rest in between. The draw? It activates more muscle fibers in less time, exercise physiologistNick Occhipinti, CSCS, tells LIVESTRONG.com. And who doesn't want a faster, more efficient workout?

尝试配对练习，与肌肉群相反，例如二头肌卷曲和三头肌延伸，或针对相同肌肉群（例如下蹲和弓步）的练习，或者您甚至可以尝试通过进行肩部压力和硬拉来尝试工作两个无关的肌肉组。

当涉及举重时，通常的想法是工作更多，休息更少。After all, it keeps your heart rate elevated (hello calorie-burning cardio!) and keeps your muscles working for longer. That said, there may be a case for extended rests periods during your next weight-lifting session.

2016年4月的小型研究实验生理看着那些从事中等强度，大批量，疲劳性抗抗性运动的男性，散布着1分钟或5分钟的休息，发现休息时间更长的运动者的肌肉生长增加了152％。更重要的是，那些坐在短暂的休息之外的人发现自己的肌肉成长能力钝了。

您还可以完全放弃休息，并添加Blenis所谓的“填充”练习。他说，这些是“低强度运动，不会干扰锻炼的主要目标，但仍然提供好处。”

例如，如果您正在进行较低的身体锻炼，则肩部锻炼是对那个时间的富有成效的利用，它仍然可以使您能够在集合之间恢复并在更具挑战性的运动中表现良好。另一方面，布莱尼斯说，如果您在两套之间跑步，“这种疲劳可能会损害您的锻炼质量。”

And Occhipinti says that a simple way to increase the cardiovascular demand of a strength session is put some cardio directly into the workout. He suggests a低强度，低技能有氧运动to keep the heart rate up, which is as simple as walking between sets as opposed to sitting down and texting or checking Instagram, he says. Other good pairings: bench press and jump rope or deadlifts and jumping jacks.

威尔逊同意，您不应该让一个好的休息时间浪费，因为主动恢复is another way to maximize fat burning. His movement of choice: ab exercises. This way, the muscles you're primarily working rest between sets, but you're still being semi-active.

An interval-based cardio workout popularized by CrossFit,EMOMs- 一分钟的每一分钟 - 是在短时间内完成大量工作的一种了不起的方法。Occhipinti说：“每60秒钟，您每60秒钟进行一定数量的练习代表，您将在那一分钟的时间里休息直到下一组，” Occhipinti说。

Occhipinti与他的客户一起使用：执行3个陷阱杆硬拉，将其余部分放在一分钟的时间里，直到下一组。他说，请尝试使用7至10分钟，并指出您想在最大1-Rep的最大值（一次尝试中可以举起最多的重量）下选择一个很好的负载。尝试1RM的70％开始。

2019年6月的研究运动营养与生物化学杂志confirms that interval training like EMOM workouts is a great way to increase your calorie burn after a workout, citing that EPOC was higher for this type of exercise compared to those who exercised continuously. It also revealed that total calorie burn was higher in the interval group.

当涉及卡路里燃烧时，强度并不是唯一重要的事情。您招募的肌肉数量也起着很大的作用。这就是为什么复合运动是同时起作用多个肌肉组的练习（想想下蹲，硬拉，俯卧撑，上拉和弓步），是在锻炼过程中和之后最大化热量输出的好方法。

Research in a January 2018国际运动科学杂志支持这一点。参加了一项为期六周的运动计划的妇女，包括多接头运动，其基础代谢率提高了，从而增加了静止的卡路里燃烧。

Metabolic resistance training (MRT) is where strength training meets cardio,Frank Baptiste,CSCS坦率地说，Fitness的所有者告诉Livestrong.com。

"It's high-intensity like HIIT but done with traditional free-weight exercises," he says, noting that the two modalities are often confused. HIIT generally uses cardio activities for short, intense work periods followed by rest, while MRT uses strength exercises with weights whenever possible.

"The focus is on workout density, meaning you'll aim to do more work in less time," he says. Think of a dumbbell circuit or kettlebell complex where you move from one exercise to the next with little or no rest.

MRT在厌氧和有氧能源系统中均可锻炼大量的肌肉和税收，从而使您的会议期间和之后大量卡路里燃烧。做得正确，您将在练习和套装之间进行短时30秒（或更少）的休息时间进行30至60秒的复合运动。

Baptiste的建议：选择六个运动，在上半身和相反的肌肉群之间交替，并完成5至6盘。每周尝试两到三次，至少在两者之间进行一天的休息。

没有什么可以限制力量会议quite like a finisher。这种激烈的努力是在锻炼结束时清空能量箱。这样做将帮助您焚化更多的卡路里，并增加锻炼后燃烧的身体量（您好，Epoc！），并增加耐力，工作能力和精神韧性。

"The beauty of this type of conditioning is that it is very conducive to muscle-building goals, because you can still lift maximally during the strength portion of a workout," Occhipinti says.

由于这些努力在很长一段时间内（只有4到10分钟）是不可持续的，因此工作部分将非常短（6至15秒），但要大量努力。

Occhipinti说：“这里的关键是选择几乎不需要注意技术的方式，这样您就可以尽可能快地移动。”

移动1：希尔冲刺

• Find a hill that allows a max-effort sprint of about 8 to 12 seconds.
• 当您退缩时（大约30至45秒），进行8座山冲刺并休息。

Move 2: Assault Bike Sprint

• 用胳膊和腿尽可能地骑着突击自行车10秒钟。
• Rest actively at an easy pace for 20 seconds.
• 总共进行8次，总共4分钟。

Move 3: Sled Push

• Load a sled with enough weight plates that are heavy enough to challenge you but still allow you to move quickly.
• Perform 20-yard sled pushes (roughly 10 to 15 seconds) followed by a 60-second break.
• 做3至5套。