减肥有妙招：每周12分钟瘦瘦瘦！
<p><span word="Research">Research</span> <span word="shows">shows</span> <span word="that">that</span> 12 <span word="minutes">minutes</span> <span word="of">of</span> <span word="exercise">exercise</span> <span word="a">a</span> <span word="week">week</span> <span word="can">can</span> <span word="significantly">significantly</span> <span word="boost">boost</span> <span word="results">results</span> <span word="of">of</span> <span word="losing">losing</span> <span word="weight">weight</span>.</p><p>研究者发现每周花12分钟健身就能明显提高瘦身的效率。</p><p><span word="Yes">Yes</span>, <span word="that">that</span>’<span word="s">s</span> <span word="right">right</span> — <span word="just">just</span> 12 <span word="minutes">minutes</span> <span word="a">a</span> <span word="week">week</span>.</p><p>是的，没错——就每周12分钟。</p><p><span word="Participants">Participants</span> <span word="were">were</span> <span word="asked">asked</span> <span word="to">to</span> <span word="combine">combine</span> 5:2 <span word="fasting">fasting</span> <span word="with">with</span> <span word="three">three</span> <span word="short">short</span> <span word="bursts">bursts</span> <span word="of">of</span> <span word="high">high</span>-<span word="intensity">intensity</span> <span word="training">training</span> (<span word="HIT">HIT</span>) <span word="on">on</span> <span word="three">three</span> <span word="separate">separate</span> <span word="days">days</span> <span word="each">each</span> <span word="week">week</span>.</p><p>研究参与者们被要求一方面坚持一周中有两天节制饮食，一方面每周中有三天（每隔一天）在运动过程中加入三次高强度训练（<span word="HIT">HIT</span>)。</p><p><span word="Forget">Forget</span> <span word="running">running</span> <span word="or">or</span> <span word="cycling">cycling</span> <span word="further">further</span>, <span word="research">research</span> <span word="shows">shows</span> <span word="that">that</span> <span word="you">you</span> <span word="gain">gain</span> <span word="the">the</span> <span word="most">most</span> <span word="benefit">benefit</span> <span word="by">by</span> <span word="increasing">increasing</span> <span word="the">the</span> <span word="intensity">intensity</span> <span word="of">of</span> <span word="your">your</span> <span word="exercise">exercise</span>, <span word="not">not</span> <span word="the">the</span> <span word="length">length</span> <span word="of">of</span> <span word="time">time</span> <span word="that">that</span> <span word="you">you</span> <span word="do">do</span> <span word="it">it</span>.</p><p>不要再试图在跑步时跑的更远，或者骑自行车骑得更远了，研究证明增加运动的强度比延长运动的时间更能使你获得最佳的效果。</p><p><span word="Find">Find</span> <span word="time">time</span> <span word="for">for</span> <span word="three">three</span> <span word="of">of</span> <span word="these">these</span> <span word="mini">mini</span>-<span word="sessions">sessions</span> <span word="each">each</span> <span word="week">week</span>, <span word="and">and</span> <span word="you">you</span> <span word="will">will</span> <span word="be">be</span> <span word="increasing">increasing</span> <span word="the">the</span> <span word="effectiveness">effectiveness</span> <span word="of">of</span> <span word="the">the</span> <span word="diet">diet</span> <span word="and">and</span> <span word="boosting">boosting</span> <span word="your">your</span> <span word="health">health</span>.</p><p>每周找时间试试如下列出的运动迷你环节中是三种，你节食的效果将有所提高，健康状况也将有所改善。</p><p><span word="Jogging">Jogging</span></p><p>慢跑</p><p><span word="If">If</span> <span word="you">you</span> <span word="are">are</span> <span word="new">new</span> <span word="to">to</span> <span word="running">running</span>, <span word="go">go</span> <span word="for">for</span> <span word="a">a</span> <span word="brisk">brisk</span> <span word="walk">walk</span>, <span word="breaking">breaking</span> <span word="into">into</span> <span word="a">a</span> <span word="jog">jog</span> <span word="for">for</span> <span word="your">your</span> <span word="timed">timed</span> 20 <span word="or">or</span> 30-<span word="second">second</span> ‘<span word="sprint">sprint</span>’ <span word="intervals">intervals</span>.</p><p>如果你是跑步的新手，在快步走的间歇里加入20-30秒的冲刺。</p>
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