最易瘦的運動竟然是…？六種消耗最多卡路里的運動一覽！

2018年06月26日18:18

女士們經常將減肥掛在嘴邊，減肥方法不外乎為節食等既不健康又容易反彈的方法，要在繁忙生活運動減肥確實有點困難，不過只要懂得選擇最易瘦的運動，就自然瘦身沒難度！

撰文: Janice｜圖片來源: Instagram

六種消耗最多卡路里的運動

想要燃燒更多的卡路里，最好的方法是做一些可以幫助促進身體新陳代謝的運動，當新陳代謝越快，減肥的效果亦會更明顯。以下的六種運動也可以因應身體狀況增加鍛鍊強度，短時間消耗更多卡路里！

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Nothing worth having comes easy 🦋 . #goodday #fitness #dream #nlife #NT
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天氣凍，要離開暖粒粒既被窩真係好難… 唔好諗咁多，堅持，要起身做運動… DONE!!💪🏽 大家記得著夠衫，要保暖啊!!❤️ @absolutefitnesshk @a_l_no_pain_no_gain @nikewomen #2點半收工4點幾瞓8點起身 #今晚外景到30 #想懶都唔得
A post shared by Nancy Wu 胡定欣 (@nwuuu) on Jan 8, 2018 at 8:26pm PST

一分耕耘一分收穫，運動是最公平的。
A post shared by 田蕊妮 (@tinyuilee) on Jan 11, 2018 at 9:34pm PST

1. 游泳

夏日炎炎，最適合的運動就是游泳，除了可以降溫還有效於瘦身。加上游泳可以活動整個身體，所消耗的熱量非常高，每游 20 分鐘蝶泳便可以消耗 470 卡路里，每次半小時也可以燃燒脂肪！

我明白游得叻唔代表教得叻，所以我請了專業的教練團隊加盟，而且我更要求我們的全職教練以往都要是泳隊或水球隊員甚至是港隊代表，因為他們是真的「懂」游泳。我希望他們可以把運動員的堅毅心及上進心，通過悉心教授下，慢慢灌輸給學生。至於一直都幾有上進心的我，為了增值自己，去年考了American Swimming Coaches Association (ASCA Level 1 & 2) 的教練資格，最近更開始找朋友的孩子做「白老鼠」，希望通過實習，未來我可以從一位客席教練晉升到總總總… 總教練！我相信我是會成功的，因為幾年前開始，不知道為什麼，很多人除了還叫我小方，阿力，alex之外，就是叫我「方總」。哦，原來這就是預言我會當「方總教練」！我終於明白了，哈哈。（好冷啊！）#hkswimmingacademy #getfastwithalexfong #getfitwithalexfong #itsawonderfonglife
A post shared by Alex Fong Lik Sun (@alexfongliksun) on May 28, 2018 at 9:41pm PDT

Finishing the meet with a 50 free LIFE TIME BEST 25.75 and 6 golds! 🔥Not too shabby! Thank you Malaysia 🇲🇾 Thank you my amazing girlfriends 👯‍♀️and my invincible team Hong Kong 🇭🇰! 🖤 #teamhongkong #ingongnuiwetrust
A post shared by Stephanie Au 歐鎧淳 (@stephaniehsau) on May 6, 2018 at 4:56am PDT

在游凍水的過程當中，身體更會自然變溫暖，更有效我們減肥、燃燒熱量，但是游泳後應控制好飲食，避免因疲憊而飲食過量。

I never met a sunset i did not like 💛 Photo by @paisleyhu #sunset #trisaraphuket
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Missing the sea 🌊 快啲上myTV重溫尋晚播嘅第二集啦！#Mauritius #3日2夜 #毛里裘斯 #下集8月19日 #J2 @scubapro @suunto @divinghk @olympuscamera
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很有意義的一天. 祝大家人日快樂。More exciting photos to follow. #感恩#selenalee #李施嬅 #sltraveldiary #freediving #HelpSaveSharks #ItsTheirOcean #AppexPredatorNotMonster #SaveTheOcean #cressi @cressi1946 @oneoceandiving Photo by @juansharks
A post shared by Selena Lee 李施嬅 (@selenaleelalee) on Feb 21, 2018 at 5:58pm PST

#胡說八道會姚子羚三點式索爆　黃智雯包到實冇睇頭「胡說八道會」出晒名姊妹情深，每逢過時過節或者有成員生日，佢哋必定聚埋一齊慶祝！今次就輪到二月就37歲生日嘅李施嬅，佢同成班好姊妹胡蓓蔚、黃智雯同埋姚子羚齊齊飛到泰國去旅行，但胡杏兒及胡定欣就未見同行，睇嚟因為胡杏兒要照顧囝囝，而胡定欣就因為要拍劇所以就冇嚟！但唔緊要啦，都冇影響四女嘅心情，繼續歎美食同留倩影，四女仲大解放着泳衣喺池邊留影，當中姚子羚着住紅色三點式身材最出眾，胡蓓蔚都三點式上陣，相比隔籬實自己嘅黃智雯，真係好大對比！
A post shared by TVB藝人/歌手非官方Fans Club (@love_artiste_4ever) on Jan 30, 2018 at 11:43pm PST

2. 慢跑

慢跑也是不少人減肥的選擇，與游泳一樣可以活動全身，同時也可改善心血管系統，慢跑的步速大概為一小時 7-8 公里，只要跑上一小時便可以消耗 755 卡路里。

為電影和電視劇準備，跳舞拉筋! 配上可以計埋caleries的手錶，確是keep fit 運動的好幫手! #Fitbit #Charge2 #Flex2 #fitnesstracker #FindYourFit #dance #movie #dramma #keepfit #sumyauliu #劉心悠
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sunny side up
A post shared by Jeannie ♚ 陳瀅 (@missjni) on May 26, 2018 at 4:09am PDT

慢跑雖然不算是高強度運動，但是消耗卡路里的效果卻十分理想。慢跑最少要維持 30 分鐘以上，因為身體在運動 20 分鐘後才消耗脂肪，慢跑 30 分鐘以上為最佳。

☀️ 要星期二才能上機看來航道損毀不輕今天難得天氣有些好轉出去走走做做運動吸收一下陽光 #happysundayeveryone
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🏃🏻‍♀️#hikinghk #keepmoving #keeprunning #healthylifestyle #hkisbeautiful #reebokhk
A post shared by Selena Lee 李施嬅 (@selenaleelalee) on Feb 27, 2018 at 9:25pm PST

⛰
A post shared by Kelly Hei Man Cheung 張曦雯 (@kelllycheung) on Jan 15, 2018 at 7:47am PST

跑步，曾經佔我好多時間嘅運動。入咗娛樂圈之後好似放棄咗，今年決定段練返呢一份堅持，幾攰都要去練跑，好好地keep住自己嘅體能，先可以做所有事有心有力😁 介紹翻, 好有型做我背後男人嘅，係我師父 – 吳輝揚先生。 P.S. 陣間七點半到開BigBigChannel俾你體驗下我練跑生活😊 #渣打香港馬拉松 #跑出真我 #一起我們跑更遠 #吳師傅長跑大本營 #bigbigChannel
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3. 跳繩

跳繩是一種十分適合減肥的有氧運動，即使跳幾下也可能已喘大氣，加上跳繩成本低，又可以在家中跳繩，最適合忙碌的大家在家中做！

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A post shared by Êivisson Luís (@eivissonluis) on Mar 18, 2018 at 9:13am PDT

跳繩 30 分鐘便可以消耗 440 千卡的熱量，也就是跳繩不到五小時便可以減掉 1kg 肥肉。跳繩後可以按摩一下小腿，避免小腿形成肌肉腿。

A good day starts with sunshine☀️ & P I N K ! 💕 #staycalmandbestrong #losangeles #melrose
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Morning workout to get my happy juices pumping…💪🏼🖤 What’s your favourite exercise? #fiteliza #healthierme #letsdothis
A post shared by Eliza Sam 岑麗香 (@heungheungeliza) on Jun 6, 2018 at 8:37pm PDT

4. 跑樓梯

跑樓梯同樣是成本低但減肥成效高的運動，普通的行樓梯對於減肥並沒有太大的幫助，但是跑樓梯卻有消耗卡路里的效果，甚至比原地跑更好！

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A post shared by Running_iffka (@sykorka.ifka) on Jun 21, 2018 at 11:32am PDT

Time to get back to some kind of exercise program for cardio while traveling. Yes I still practice yoga but….. I need a bit more when not moving as often. We have been walking everywhere but I need more. Our hotel room is on the 4th floor. Robert looks at me and say let’s take the stairs. Yes game on. Now to find something for arm weights in this hotel room. Keeping fit while traveling. .. . . . #keepingfitwhiletravelling #fitover50 #fitnessmotivation #allwhowanderarenotlost #traveltheworld #runstairs #changewhatyoudontlike #keepactivekeephealthy #exersizeonthego #exersizedaily
A post shared by Holly H. (@goldendragonyoga) on Jun 1, 2018 at 1:51pm PDT

跑樓梯也可以鍛鍊到下肢的力量，不過跑樓梯對於膝蓋的負擔較大，膝蓋有傷或身形較肥胖者也不太適合跑樓梯。

上海，下了一陣雨，天色有點灰藍，有另一種比美麗更動人的浪漫感。不過一陣的活動，最好停雨啦！因為我條裙好長。😭😁
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是時侯…..加緊訓練
A post shared by Joey Yung 容祖兒 (@yungchoyee) on Sep 17, 2017 at 8:49am PDT

Workout Wednesday – stairs . Running stairs is my favorite form of cardio. . You're essentially doing a long series of plyometrics which are exercises based around quickly exerting maximum force to your muscles. . It's like doing squats and lunges while working your cardiovascular system at the same time. . Step 1- find a flight of stairs Step 2 – run up as hard as you can (skipping steps if needed) Step 3- immediately walk/jog down stairs Step 4 – repeat . I like to do 5 sprints up the stairs and then rest for 30 seconds and repeat 5x. Legs are on 🔥… Even if you hate the stairs just do it for dat #booty 😚🍑 . #wednesday #halfwaythere #workout #workoutwednesday #fitness #fitgirl #hitt #cardio #stairsworkout #runstairs #sweat #cardiovascular #behealthy #getfit #getstrong #strongnotskinny #strongereveryday #northcarolina #ncgirl #fitnessjourney #looseweight #choosehealthy #challengeyourlimits #pushyourself #muscleissexy #bootygoals #growthoseglutes #bootyfordays #glutegoals
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5. 戰繩

戰繩常見的地方是健身室，雙手揮動戰繩上下郁動的一連串動作可幫助減掉手臂上的贅肉，以及鍛鍊背肌。

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#BODYBYYOUL 💪🏼ON FAIT MONTER LE CARDIO AU 🔝 AVEC LE BATTLE ROPING 💥💥 #onlacherien #bravo #fit #cardio #workout #battlerope #battleropes #rope
A post shared by Youl Rafosse (@rforcecoaching) on Jun 25, 2018 at 12:40am PDT

用戰繩鍛鍊的運動量十分大，過程能夠大量出汗和消耗不少卡路里和脂肪，短短十分鐘的運動，已經可以消耗到 112 卡路里。

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6. 波比跳 (Burpees)

波比跳 (Burpees) 是一種高強度間歇式訓練的無氧運動，一個連續動作一次運動到上肢與下肢近 70% 全身肌肉，燃燒的熱量更是跑步的2倍。

HELL of a workout on the programme today from The Mad Greek. You get a choice… would you prefer the rock or the hard place? *** *** Our tip: small manageable sets from the beginning. Ask yourself, “what sets will I finish on?” Start there. *** *** OPTION 1: Candy 5 rounds for time 20 pull ups 40 push ups 60 air squats OPTION 2: Maggie 5 rounds for time 20 HSPU 40 pull ups 60 pistols TIME CAP: 30 mins What’s your poison?! *** *** @dr_vr 📸 by @hannahelizabethphoto #themadgreek #teamcfcr #roaders #gymnastics #golong #gymnasty #classoccrossfit #cfgymnastics #pullup #pushup #handstand #hspu #crossfit #crossfituk #fitnessmotivation #fitfamuk #londonfitness #london
A post shared by City Road CrossFit (@crossfitcityroad) on Jun 25, 2018 at 11:46pm PDT

Burpees you either love them or hate them. Demonstration by our amazing @imjusthenriette We are offering FREE TRIALS in the gym and 1 FREE CLASS until the end of the month. And…….the rest of June for FREE if you join us. • • • Call: 01142332894 Www.tonehouseltd.co.uk Ladies@tonehouseltd.co.uk @sheffieldissuperinsta @sheffieldissuper @barnsleyisbrill @rotherhamiswonderful @ilovesheffield #burpees #tonehouse #tonehouseladiesfitnessclub #gym #sheffeild #sheffieldissuper #barnsleyisbrill #rotherhamiswonderful #fitness #ilovesheffield #body #tuesdaytransformation #tuesdaytip #exercise #exercisevideo #video #circuittraining #womensfashion #amazingresults #love #summerbody #holidays #bestshapeofmylife #helath #happiness #gymforlife #follow #instagood #instafit #videooftheday
A post shared by Tone House Ladies – Manvers (@tonehouseladies) on Jun 26, 2018 at 12:35am PDT

Burpees 的動作包含深蹲、跳躍等動作，只需要很小的一個空間，加上徒手，就可以10分鐘燃燒500大卡！初階可做 10 次Burpees然後休息十秒，循環做十次，或者 30 秒做最多下然後休息 30 秒，同樣循環做十次。

每個人都是我的老師。她做三sets, 我做一set。一步一步。。謝謝唐老師。
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旅行也要做自己 #KeepFit #MyDubai
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