碎片化运动有用吗?非常有用!

如果你正在寻找一天锻炼的方式,但很难找到30-45分钟的时间段,请考虑做碎片化锻炼 。这些较短的课程通过将一个连续的程序分解成几个较小的程序来代替较长的练习 。你可能想知道多次分散的锻炼是否和一次锻炼一样有益 。答案是:有!研究表明,你不必一次做完所有的练习,这会对你的生活产生重大影响 。全天活动同样有效 。
多少运动才够?
成年人每周至少做150分钟中等强度有氧运动或75分钟高强度有氧运动 。同时每周至少2天做力量训练 。这些课程应该侧重于主要肌肉群的全身锻炼 。
为了满足这些指导方针,许多人遵循一个健身计划,其中包括每天一次长时间的锻炼 。不过你也可以把较长的训练分成几个碎片化的训练,达到同样的效果,得到建议的分钟数 。
较短的多次锻炼的好处是可以增加你的日程安排的灵活性,让你兼顾家庭、工作和朋友的义务 。换句话说,全天进行少量锻炼可以更容易坚持锻炼计划,并体验定期锻炼的许多好处 。
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