先力量还是先有氧?

Does it really matter if you lift weights before cardio? The short answer is, it depends on your goals. If you work out to be healthy and fit, science says, you are going to want to reach for the weights before hopping on the treadmill (via the Journal of Strength and Conditioning Research). Strength training has many benefits including fat loss, stronger bones, and even disease prevention, making it a wise investment in your health (via Verywell Fit). When you perform cardio before weights, your muscles may be too fatigued to complete your workout (via Daily Burn).

先有氧运动还是先力量重要吗?简单的回答是，这取决于你的目标。科学表明，如果你锻炼是为了身体健康匀称，那么在上跑步机之前，你需要一定的力量训练(《力量与调节研究杂志》)。力量训练有很多好处，包括减脂、强健骨骼，甚至预防疾病，众多好处使之成为健康的明智之选(Verywell Fit)。而如果在力量训练前进行有氧运动，你的肌肉可能过于疲劳，无法完成训练(《每日燃烧》)。

According to Women's Health, if your main goal involves gaining strength or losing weight, weight training before cardio is the way to go. Cardio, post strength training, will burn more fat in the first 15 minutes as opposed to starting with cardio and then lifting. And let's face it, everyone can appreciate a shorter cardio sesh.

根据《女性健康》杂志的说法，如果你的主要目标是增强力量或减肥，那么在有氧运动之前进行力量训练是最好的选择。有氧运动作为力量训练后的一种运动，它会在15分钟燃烧更多的脂肪，而不是先有氧运动后力量。让我们面对现实吧，每个人都喜欢更短的有氧运动。

What happens when you choose cardio before weights?

在力量训练之前选择有氧运动会发生什么?

While any exercise is good exercise, experts agree when there is a specific goal in mind, it's better to have a plan. If you're intent on enhancing your endurance and improving cardiovascular health, you'll want to start your fitness routine with cardio (via Women's Health). Sports medicine physician Sarah Merrill explains, "doing a heavy weight day before doing cardio may fatigue the muscles, causing you to lose proper form while you are doing cardio and increase the risk of injury." Furthermore, certified personal trainer Jennifer Purdie recommends doing strength training and cardio on different days when training for an event that requires substantial cardio, such as a marathon (via The Healthy).

虽然任何锻炼都是很好的锻炼，但专家们一致认为，当心中有一个特定的目标时，最好有一个计划。如果你想提高耐力和改善心血管健康，你会想通过有氧运动(妇女健康)开始你的健身计划。运动医学内科医生莎拉·梅里尔解释说：“在做有氧运动前一天进行一次超重运动可能会使肌肉疲劳，导致你在做有氧运动时失去正常的运动形式，并增加受伤的风险。”此外，认证私人教练Jennifer Purdie建议，在训练需要大量有氧运动的项目时，比如马拉松，应该在不同的日子进行力量训练和有氧运动。

Doctor Eric Sternlicht tells Shape that workouts should be adjusted according to personal goals and the All About Fitness Podcast host, Pete McCall, agrees. According to Shape, a combination of cardio and strength training is best for overall fitness and while the Mayo Clinic states that research has not yet shown one way is better than another, the bottom line is — any fitness plan is a good one.

埃里克·斯特恩利希特医生告诉《Shape》杂志，锻炼应该根据个人目标进行调整，健身播客的主持人皮特·麦考尔对此表示赞同。根据《Shape》杂志，有氧运动和力量训练的结合是全面健身的最佳方式，尽管梅奥诊所称尚未有研究表明一种锻炼比另一种更好，但有一条是公认的——任何健身计划都是好的。