- What's up elite Thenx athletes?
这里是克里斯 It's Chris Heria.
欢迎来到Thenx官方的另一个视频。 Welcome to another video of Official Thenx.
今天我们要谈论的是 Today we're gonna be talking about
有氧运动与高强度间歇训练。 cardio versus high-intensity interval training.
哪种燃烧脂肪最好？ Which is the best way to burn fat?
字幕制作：Trans4mer
有氧运动和高强度间歇训练 Now cardio and high-intensity interval training
他们作用相同 都能够燃烧脂肪。 both do the same thing, they both burn fat.
但是当谈到哪一个是最好的方式 But when it comes to which one does it the best way,
毫无疑问 那一定是 well it's definitely got to be
高强度间歇训练。 high-intensity interval training.
与有氧运动相比，高强度间歇训练 Compared to cardio, high-intensity interval training
能在更短的时间内燃烧更多的卡路里 burns way more calories and in a shorter amount of time
比起基本的有氧运动 than your basic steady-paced cardio exercises.
例如 10分钟的HIT训练 For example, just 10 minutes of HIT training
它更有效，能燃烧更多卡路里 is way more effective and burns more calories
比起在跑步机上跑30分钟 than 30 minutes of running on the treadmill.
你不仅燃烧了更多的卡路里 And not only are you burning more calories
并且HIT训练有后燃效应 but HIT training has an after-burn effect
这可以持续长达24小时，可以帮助你继续 which can last up to 24 hours that helps you to continue
燃烧卡路里即便是在完成训练之后 to burn calories even after you've finished working out.
这让你尽最大体力 Forcing maximum effort,
例如在高强度间歇训练中 like when you do in high-intensity interval training
会让你更加适应激烈的训练 is gonna get you more conditioned to intense training
这将帮助您更加一致地完成锻炼 which will help you get through your workouts a lot more consistently
并且使你长时间进步 and have you progressing a lot more over time.
在我个人看来，我只是认为有氧运动， In my personal opinion, I just think that cardio,
这是一个非常低效率的运动 it's a very low-impact exercise
而且你的努力很少 and you're doing very minimal effort
但却又是长时间的 for a longer period of time.
SO.....当然，你会燃烧脂肪 So yeah, sure, you're gonna be burning fat
但是有更多有效的方法。 but there's a lot more efficient ways.
如果你已经准备好投入时间 If you're already gonna be putting in the time
你也会想尝试最大限度地利用你的时间。 you might as well be trying to get the maximum out of your time.
总体而言，HIT训练同样燃脂益于健康 Overall, HIT produces the same health benefits
而且在更短的时间内。 and more in a shorter period of time.
所以如果你在寻找燃烧脂肪的最佳方法 So if you're trying to find the best way to burn fat
那这里推荐高强度间歇训练 then it's got to be high-intensity interval training
今天我收集了我最喜欢的HIT练习， and today I've collected my favorite HIT exercises,
把它们全都放入训练计划中 put them all into a workout routine
这样我们可以进行HIT训练 so we can do a HIT work out
来达到燃烧脂肪的目的 guys that's gonna have you burning fat today, guys.
我们将从高抬膝（high knee raises）开始 We're gonna start off with high knee raises
我们要持续训练45秒， and we're gonna go for 45 seconds on,
15秒休息，七种训练动作 15 seconds off, for seven exercises straight.
如果你们已经准备好了，那就让我们开始吧。 If you guys are ready, let's get started.
伙计们，把膝盖抬起来。 Bring those knees up, guys.
收紧核心并调节呼吸。 Tighten that core and regulate that breathing.
即使我们运动很激烈，也想要保持动作的标准 Even though we're going intense we want that perfect form.
继续，伙计们，继续 Push it, guys, push it.
再继续15秒 15 more seconds.
淦 Woo!
好吧，接下来我们要进入burpees。 All right, next we're gonna go into burpees.
这的确是最佳方式 This is the best way
去充分利用10分钟。 to really get the most out of 10 minutes.
我在刚刚的45秒就已经燃烧起来了 I'm already fired up in the first 45 seconds
接下来我们得做这个，burpees。 so we're gonna work for this one, burpees.
我们开始做吧。 Let's do it.
你们要尝试尽可能地用力做动作 You guys want to try to be as explosive as possible.
如果你们不能把你的膝盖带高起来（刚刚是提到胸口） If you guys can't bring your knees all the way up
那就这么做吧 just go like that.
但不要停止，伙计们，继续保持下去。 But don't stop, guys, keep it up.
让我们最后做一次 Let's make that last one count.
淦！ Woo!
好吧，接下来我们将要进入 All right, next we're gonna be moving into
动作名（switching mountian climbers） switching mountian climbers.
大喘气~~ (heavy breathing)
你们需要停下来，吸一口气， You guys need to stop, take that breath,
屏住呼吸，然后回到动作。 catch your breath but jump right back in.
开始了。 Here we go.
不要目的只是为了通过这些训练 All right, don't just move through these exercises, guys.
挤压身上的肌群 Squeeze all those muscles in your body,
squeeze that core
挤压核心肌群 squeeze that core
每次你抬起一个膝盖，挤压。 Every time you bring one knee up, squeeze.
计数下每个动作 Make every single rep count.
不要忘记调节呼吸。 Don't forget to regulate that breathing.
呼吸越好， The better your breathing is,
完成训练也就越轻松 the easier it's gonna be to go through all of this.
还有5秒 Five more seconds.
淦它，继续 Here we go, push it.
哲♂学♂之♂声
接下来我们挂着做knee raises（hanging knee raises） All right, next we have hanging knee raises.
我们要做点改动 We're gonna switch it up.
我们已经掌握了一些。 We've been on our hands for a bit.
让我们向上移动。 Let's move up to hanging.
挤压，伙计们，臂部 Squeeze, guys, squeeze those hands.
把你的双脚挤在一起。 不要摆动，调动核心举起。 Squeeze your feet together. Don't swing, lift with the core.
继续下去guys，继续 Keep it going guys, we're almost there.
我们还剩10秒钟。 We got 10 seconds left.
最后计数 Last ones, making them count.
挤。 Squeeze.
好的，现在我们要回到地板上， All right, now we're gonna go back onto the floor,
做（in and outs） go to some in and outs.
你可以看出动作不断切换， You see this constant switching it up,
改变心率， changing the heart rate,
这的确有助于适应高强度 this is what really helps that high intensity.
这是高强度 It's about going high-intensity
时间间隔训练 for intervals of time.
进行了一段时间 Really pushing it for a period of time
然后放慢心率并恢复原状。 and then slowing that heart rate down and going back up.
不断切换 Constantly switching it up.
这是HIT训练的关键。 And that's the key to HIT training.
你要推它 definitely you push up,
主要步骤 that's the main thing.
这不适合懒惰的伙计，这是肯定的。 It's not for lazy people, that's for sure.
伙计们，紧贴地板。 Keep a tight grip on the floor, guys.
紧紧抓住核心部分 Keep a tight grip on the core.
始终记住要充分利用每一步动作 Always engage to really get the most out of every rep.
好的，接下来我们要继续下一个动作 All right, next we're gonna move on.
这有点难度，（l-sit kicks） This is kind of tough, l-sit kicks.
腿抬高。 So legs up.
如果受不了坐下来了，那要马上抬起继续 If you guys need to take a seat for this one go right ahead.
这是一个非常困难的动作 This is a very tough move.
如果你们开始有这种感觉了 If you guys are starting to feel it
你可以保持这个姿势 you can just hold this position
或保持这个姿势 or hold that position,
使用一条腿或另一条腿。 use one leg or the other one.
但只要你保持这种紧张程度 But as long as you keep that tight amount of tension
这是一个非常有效的动作。 this is a very effective move.
哇。 Whoa.
好吧，最后一个动作 All right, last move guys.
做（plank knees to elbow） We're going plank knees to elbow.
让我们伏下来，然后最后计数 Let's get down, make these last ones count.
你要一直提膝盖到肘部，然后退下来。 You're gonna go knee all the way to the elbow, back down.
挤压那些臀部，一直挤压核心。 Squeeze those glutes, squeeze the core the whole time.
激活肩膀肌群，要让所有肌群都保持活跃 Activate those shoulders, everything should be activated.
We got this, we're almost there.
这是第一轮。 So that's round one.
如你所见，我绝b流汗了 As you can see, I'm definitely breaking a sweat
我肯定要投入更多的精力 and I definitely put in a lot more work
相比只是单纯在跑步机上跑步 than if I was just running on the treadmill
或做基础的有氧运动 or doing some type of steady-based cardio
在相同的时间。 for that same amount of time.
所以你可以看到为什么高强度间歇训练 So you can see why high-intensity interval training
会比有氧运动更有效。 is gonna be a lot more effective than cardio.
我还有三轮要去做 I've got three more rounds to go
才能完成今天的 高强度间歇训练锻炼。 and that's gonna complete today's high-intensity interval training workout.
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