運動不到30分鐘，就等于白練？

最近，社交平臺流傳一種說法，“運動不到30分鐘相當于白練，只有鍛煉30分鐘以上才能真正減脂。”這種說法到底是不是真的？有沒有科學依據？一起來看專家的解答。

A recent claim circulating on social media suggests that exercising for less than 30 minutes is ineffective, and that only workouts exceeding this duration lead to fat loss. But is there any truth to this? We consulted experts to separate fact from fiction.

運動不到30分鐘等于白練？

專家介紹，鍛煉時，體內的糖原和脂肪就會一起為人體提供能量，運動的時長越長消耗就越多。所謂運動30分鐘才能減脂，專家稱，更準確的說法應該是，運動幾分鐘后，脂肪就開始供能了，只是30分鐘以后，脂肪的消耗會明顯加速，也就是燃脂效果會更好。

According to experts, the body begins using a combination of glycogen and fat for energy from the moment you start exercising. The longer you work out, the more you burn. The idea that fat loss only begins after 30 minutes is misleading.

具體而言，運動開始的10秒到兩三分鐘，身體以糖原供能為主；在幾分鐘之后，脂肪可能就已經開始參與供能。30分鐘并不是一個“開關”，10分鐘、20分鐘都是可以的。所以，從你動起來的第一分鐘起，身體就已經在發生變化，每運動一分鐘都有它的價值。但運動時長也不是越長越好。

空腹運動燃脂效果更佳？

特殊人群有風險

網上還有一種說法——“空腹鍛煉燃脂效果更佳”。

大部分研究結果顯示，空腹鍛煉從脂肪的燃燒、利用及減重的角度來說，都優于餐后運動，空腹運動雖然在減重方面有一定優勢，但對于特殊人群還是有一定風險。

Another popular claim is that working out on an empty stomach enhances fat burning.

Most research indicates that fasted exercise may offer certain advantages in terms of fat oxidation and weight loss compared to exercising after a meal. While this approach can be beneficial for weight management, it carries risks for specific populations.

專家建議，糖尿病患者或有低血糖風險的患者，孕婦、老年人，患有心血管疾病的患者，不建議嘗試空腹鍛煉，這種方式雖有一定燃脂優勢，但也是一把雙刃劍，需要根據自己身體情況選擇合適的方法。

Experts advise against fasted workouts for individuals with diabetes or those prone to hypoglycemia, pregnant women, the elderly, and people with cardiovascular disease. Although fasted exercise can boost fat burning, it's a double-edged sword and should be chosen based on personal health status.

日常運動很多人沒練對

記住三個重點

① 一次鍛煉多久？——30至60分鐘，45分鐘左右達到峰值

有些人一次運動2個小時，甚至時間更長。其實運動也不是時間越長越好。一項超過120萬人的研究發現，從時間長度來說，每次運動時間在30至60分鐘之間最佳，其中在45分鐘左右達到峰值；如果運動時間超過90分鐘，甚至還會產生負效應。

While some may exercise for two hours or more, longer isn't always better. A study involving over 1.2 million people found that the optimal workout duration is between 30 and 60 minutes, peaking in effectiveness around 45 minutes. Exceeding 90 minutes of exercise can potentially lead to negative effects.

② 重點鍛煉什么？——有氧+力量

想要運動效果最優，有氧運動和力量訓練要結合起來。跑步、走路、騎行、游泳等有氧運動，以鍛煉心肺功能為主，但對肌肉力量的鍛煉較少。力量訓練對保持肌肉、防止肌肉流失有著非常大的作用。

有研究發現，40歲后每周進行2次肌肉力量訓練，能夠明顯降低全因死亡率，并對心血管和癌癥死亡率產生積極影響。推薦三類40歲后最佳的力量訓練：自重訓練（深蹲、俯臥撐）、彈力帶訓練、健身器械訓練。

For the best overall results, it's crucial to combine aerobic exercise with strength training. Activities like running, walking, cycling, and swimming are excellent for cardiovascular health but do less for muscle strength. Strength training is vital for maintaining muscle mass and preventing age-related muscle loss. Research indicates that performing muscle-strengthening activities twice a week after age 40 can significantly lower the risk of all-cause mortality, as well as cardiovascular and cancer-related deaths. Recommended strength training for this age group includes bodyweight exercises (squats, push-ups), resistance band workouts, and gym machines.

③ 練到什么強度？——中等強度

運動強度太低，起不到鍛煉效果。運動強度太高，又容易增加受傷風險。其實不管是現有研究還是運動專家，都更推薦運動至少要達到——中等強度運動。

Exercise that's too light won't yield significant results, while excessively high intensity increases injury risk. Experts and research consistently point to moderate-intensity exercise as the most effective and sustainable target.

怎樣才算是中等強度運動？國家體育總局發布的《全民健身指南》中指出，一般常用最大心率百分數和運動中的實測心率監測體育運動強度：心率控制在60%至85%的最大心率范圍，運動過程中心率一般在100至140次/分。

一個最簡單的判斷方法：如果運動時你微微喘氣，可以正常說話，但不能唱歌，說明此時的運動強度為中等；如果運動時你說幾句話就要停下來喘氣，說明此時的運動強度較大。

“最佳鍛煉時間”推薦這兩個

① 上午8點至10點

一項超8.6萬人的大規模研究顯示，無論日常是否運動，早晨鍛煉（上午8點至10點左右）能顯著降低16%冠心病風險和17%中風風險。

此外，與不運動的人相比，在上午8點至10點鍛煉對乳腺癌和前列腺癌均有保護作用，可使這兩種癌癥患病風險降低26%至27%。

A large-scale study of over 86,000 people found that morning exercise (between 8-10 am) was associated with a 16 percent lower risk of coronary heart disease and a 17 percent lower risk of stroke. Additionally, compared to being inactive, working out during this window was linked to a 26-27 percent reduced risk for breast and prostate cancers.

② 下午4點至6點

對很多上班的人來說，白天上班沒時間，而晚上又怕影響睡眠，那么什么時候鍛煉才合適呢？其實一天中運動的黃金時間為午后16點至17點，因為經過大半天的日常工作，人體的肌肉韌帶已得到了充分的活動，心率血壓趨于平穩，可以進行較為劇烈的有氧運動，如跑步、打球、游泳、器械健身等。

醫生表示，16點至17點仍是上班時間，因此建議上班一族可推遲至17：30至18：30。

For many office workers, this late afternoon window is an ideal time for more vigorous activities. By this point in the day, muscles and ligaments are warmed up, and heart rate and blood pressure tend to be more stable, making it suitable for running, ball sports, swimming, or gym workouts. For those still working at 4 pm, doctors suggest aiming for a session between 5:30 pm and 6:30 pm instead.

來源：央視新聞微信公眾號

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