燃燒熱量的水上運動
Working out in the water is one of the best ways to get your heart rate pumping, tax your muscles from new angles, and burn fat even faster than you would on land.
水上運動是加速心跳、從新的角度鍛鍊肌肉的最佳方法之一，甚至與陸地鍛鍊相比，能更快速的燃燒脂肪。Some of the most fun water activities can actually be amazing workouts too-as long as you actually know how to keep your head above water. (Plus, no one will notice how much of a sweaty beast you become when you're getting your heart rate up.)
實際上，有些最有趣的水上運動也能起到驚人的鍛鍊效果--只要你真正懂得該如何把頭露出水面。（另外，當你心跳加速時，別人也看不到你揮汗如雨。）Here are activities that you should add to your routine to help burn calories-plus our expert's advice on why they're great for you. Note: Calorie counts for each activity are estimated based on a 180-pound man doing the activity for 30 minutes.
下列這些運動你可以嘗試着練起來，以幫助燃燒卡路里--另外，我們的專家還解釋了這些運動有益身體的原因。注意：一位180磅重的參與者進行了每一項活動，每項持續30分鐘，而下列的卡路里燃燒量則是根據他燃燒的熱量推算出的。
Swimming
游泳Whether it's freestyle or butterfly, swimming is one of the best ways to build and preserve muscle mass, optimize cholesterol levels, and lose fat. "Swimming is, hands down, the best water workout for you," raves Gunnar Peterson, a personal trainer based in Beverly Hills. "It has low impact on your joints, works muscles on your lower and upper extremities and, depending on how long you're swimming, can definitely improve your cardiovascular ability."
不管是自由泳還是蝶泳，游泳都是增加和保持肌肉量、優化膽固醇水平和減重的最佳方法之一。"游泳是最容易的、也是最佳的水上鍛鍊，"來自貝弗利山莊的私人教練貢納·彼得森評論道。"游泳對關節的影響較小、能鍛鍊手腳肌肉，而且基於你的游泳時間，還能提高你的心血管能力。"But you can't just bob around in the water and call it swimming-you'll actually have to work at it. And if the prospect of swimming laps bores you to death, try turning your swim into sets. First, take 10 strokes with your arms. Then 10 strokes with just your legs. Then 10 with your legs and arms. Take a breather and repeat.
但在水中拍兩三下並不算游泳--你必須腳踏實地地遊。但如果一想到要遊多少圈你就感覺無聊到死，那你可以試着成套游泳。首先，游泳時用手臂划水10次。然後用腿划水10次。然後手腿並用划水10次。吸口氣、重複這組動作。
Calories burned: Up to 450.
燃燒的卡路里量：高達450。Surfing
衝浪Getting out into the surf is as physically demanding, if not more, as walk in the sand. "Just paddling out gives you a huge upper back and shoulder workout," Peterson says. Then, once you're riding a wave, your lower body, core and shoulders take a beating: A wave hits the board with tons of force and your muscles instinctively contract. Factor in the instability of the water and your core muscles are getting a major workout.
出去衝浪對身體的要求很高，其難度不亞於在沙地上行走。"如果只是划槳，你的後背上部和肩膀都會得到鍛鍊，"彼得森說道。然後，一旦你開始衝浪，你的下半身、重心和肩膀都要承受壓力：海浪衝擊着衝浪板，力量巨大無比，而你的肌肉會本能地收縮。水的不穩定性和你的核心肌肉都得到了大大鍛鍊。Calories burned: At least 125 (again, the rougher the waves, the harder you work).
燃燒的熱量：至少125（再次聲明：海浪越猛，鍛鍊越有效）。
