运动不到30分钟，就等于白练？|减脂|力量训练|有氧运动|燃脂|肌肉|跑步

最近，社交平台流传一种说法，“运动不到30分钟相当于白练，只有锻炼30分钟以上才能真正减脂。”这种说法到底是不是真的？有没有科学依据？一起来看专家的解答。

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.

运动不到30分钟等于白练？

专家介绍，锻炼时，体内的糖原和脂肪就会一起为人体提供能量，运动的时长越长消耗就越多。所谓运动30分钟才能减脂，专家称，更准确的说法应该是，运动几分钟后，脂肪就开始供能了，只是30分钟以后，脂肪的消耗会明显加速，也就是燃脂效果会更好。

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.

具体而言，运动开始的10秒到两三分钟，身体以糖原供能为主；在几分钟之后，脂肪可能就已经开始参与供能。30分钟并不是一个“开关”，10分钟、20分钟都是可以的。所以，从你动起来的第一分钟起，身体就已经在发生变化，每运动一分钟都有它的价值。但运动时长也不是越长越好。

空腹运动燃脂效果更佳？

特殊人群有风险

网上还有一种说法——“空腹锻炼燃脂效果更佳”。

大部分研究结果显示，空腹锻炼从脂肪的燃烧、利用及减重的角度来说，都优于餐后运动，空腹运动虽然在减重方面有一定优势，但对于特殊人群还是有一定风险。

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.

专家建议，糖尿病患者或有低血糖风险的患者，孕妇、老年人，患有心血管疾病的患者，不建议尝试空腹锻炼，这种方式虽有一定燃脂优势，但也是一把双刃剑，需要根据自己身体情况选择合适的方法。

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.

日常运动很多人没练对

记住三个重点

① 一次锻炼多久？——30至60分钟，45分钟左右达到峰值

有些人一次运动2个小时，甚至时间更长。其实运动也不是时间越长越好。一项超过120万人的研究发现，从时间长度来说，每次运动时间在30至60分钟之间最佳，其中在45分钟左右达到峰值；如果运动时间超过90分钟，甚至还会产生负效应。

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 重点锻炼什么？——有氧+力量

想要运动效果最优，有氧运动和力量训练要结合起来。跑步、走路、骑行、游泳等有氧运动，以锻炼心肺功能为主，但对肌肉力量的锻炼较少。力量训练对保持肌肉、防止肌肉流失有着非常大的作用。

有研究发现，40岁后每周进行2次肌肉力量训练，能够明显降低全因死亡率，并对心血管和癌症死亡率产生积极影响。推荐三类40岁后最佳的力量训练：自重训练（深蹲、俯卧撑）、弹力带训练、健身器械训练。

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 练到什么强度？——中等强度

运动强度太低，起不到锻炼效果。运动强度太高，又容易增加受伤风险。其实不管是现有研究还是运动专家，都更推荐运动至少要达到——中等强度运动。

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.

怎样才算是中等强度运动？国家体育总局发布的《全民健身指南》中指出，一般常用最大心率百分数和运动中的实测心率监测体育运动强度：心率控制在60%至85%的最大心率范围，运动过程中心率一般在100至140次/分。

一个最简单的判断方法：如果运动时你微微喘气，可以正常说话，但不能唱歌，说明此时的运动强度为中等；如果运动时你说几句话就要停下来喘气，说明此时的运动强度较大。

“最佳锻炼时间”推荐这两个

① 上午8点至10点

一项超8.6万人的大规模研究显示，无论日常是否运动，早晨锻炼（上午8点至10点左右）能显著降低16%冠心病风险和17%中风风险。

此外，与不运动的人相比，在上午8点至10点锻炼对乳腺癌和前列腺癌均有保护作用，可使这两种癌症患病风险降低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点至6点

对很多上班的人来说，白天上班没时间，而晚上又怕影响睡眠，那么什么时候锻炼才合适呢？其实一天中运动的黄金时间为午后16点至17点，因为经过大半天的日常工作，人体的肌肉韧带已得到了充分的活动，心率血压趋于平稳，可以进行较为剧烈的有氧运动，如跑步、打球、游泳、器械健身等。

医生表示，16点至17点仍是上班时间，因此建议上班一族可推迟至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.