去健身房到底先做有氧還是無氧運動?

How many times have you gone to the gym and asked yourself, "Which should I do first: cardio or strength training?" The answer depends on whom you ask.

有多少次你去健身房，然後問自己，“到底是先進行有氧運動，還是先進行力量訓練呢？”問題的答案取決於你問誰。

A recent study commissioned by the American Council on Exercise suggests that the order in which you do various exercises matters to your body and mind. The study Also found that performing cardio exercises ( running, cycling, swimming or jumping rope, for instance) before strength training (think weightlifting or resistance exercise) appears to be most beneficial.

最近，由美國運動協會負責的一項研究表明，你做各種各樣運動的順序對你的身體和心理有很重要的影響。研究還發現，先進行有氧運動（比如跑步，騎自行車，游泳，跳繩等）再做力量訓練（如舉重和抗阻訓練），似乎是最有益的。

While the findings from this type of research are valuable, they're not the be-all and end-all. Sometimes it makes more sense to start with cardio and other times you're better off hitting the weights first, when you're well-rested and fresh. Here are several scenarios that can help you determine how to sequence your exercise:

雖然這類研究的結果很有價值，但它們並不是運動的全部和終結。有時候先做有氧運動更有意義，而有時如果你休息充分又神清氣爽，先做舉重訓練倒不失爲一個明智的選擇。下面是一些情景，來幫助你決定如何安排運動的次序。

Strength train first if: You engage in cardio exercise four to five days a week and also lift weights on two of those days. Beginning with strength training (after a warm up) and finishing with a moderate cardio workout will help you make the most of your limited strength training sessions. The two workout days when you skip the weights can be saved for high-intensity cardio workouts.

力量訓練優先：如果你一週內進行有氧運動四五天並且其中兩天都有舉重，那這個時候，熱身之後開始力量訓練，並以適度的有氧鍛鍊來結尾，將會幫助你充分利用有限的力量訓練。其中遺漏舉重的兩天可以用來存貯力量，以備高強度的有氧鍛鍊。

Do cardio first if: You have a relatively easy strength training session planned. No matter how hard you push during your cardio, you probably won't significantly compromise your lower-intensity lifting.

有氧運動優先：你計劃中的力量訓練相對比較簡單。無論你多麼努力地進行有氧運動，你可能不要明顯地在低強度的舉重上妥協。

Do cardio, then strength train, then cardio again if: You like to switch up your routine and cardio is your primary focus. Start your workout with 20 minutes of cardio, then strength train, then finish with 20 more minutes of cardio.

先有氧運動，然後力量訓練，再回到有氧運動：如果你想改變一下慣例並且有氧運動是你優先考慮的。那請以20分鐘的有氧運動來開始，然後進行力量訓練，然後再以20分鐘的有氧運動結束。

Strength train, then do cardio, then strength train again if: Improving total body muscle fitness is your major goal. Start with lower body strength exercises, then do 30 minutes of cardio and finish off with your upper body strength routine.

力量訓練，然後是有氧運動，接着回到力量訓練：如果改善肌適能是你的主要目標。那麼以下肢的力量訓練開始，然後進行30分鐘的有氧運動，並以上肢的力量訓練結束。

Choosing the Right Sequence for You

選擇合適的運動順序

You may go through phases in your training when developing your cardio fitness is more important to you than developing strength, or vice versa. During those phases, I recommend starting each workout with the activity that is your priority in order to achieve optimal results.

在你的鍛鍊中，你會經歷有氧健身比力量訓練更重要的階段，反之亦然。期間，我建議從你擅長的活動開始以此來達到最理想的效果。

By mixing up the workout approach -- cardio first on some days, strength training first on other days, cardio and strength on separate days, and even two separate workouts in one day -- you can reap many health and fitness benefits.

通過把這些鍛鍊方式結合起來——時而有氧優先，時而力量訓練優先，或者有氧和力量分開在不同的日子，甚至兩種不同的鍛鍊在同一天——你可以收穫健康和健身的益處。

The added variety can also provide a much needed mental and physical break. Changing the timing and order of the exercises in a workout program is yet another way to keep workouts fresh, eliminate boredom, avoid training plateaus and achieve maximum results. Ultimately, what matters most is that you consistently perform both cardio and strength training -- in any order, on any days, at any time -- and progressively challenge yourself to improve your overall fitness.

額外的運動種類可以讓你的心理和身體得到休息。在鍛鍊中改變時間和順序還是保持鍛鍊的新鮮感的另一個途徑，還可以消除乏味，擺脫運動停滯期，來達到最大的效果。最後，最重要的是不論你用什麼順序，在哪天，在什麼時間，你要始終如一的進行有氧和力量訓練，並逐步地挑戰自己來增強整體素質。

Cedric X. Bryant, Ph.D., FACSM, is the chief science officer at the American Council on Exercise,where he is a national and international lecturer, writer and subject-matter expert. Dr. Bryant is also a member of the Institute of Medicine's Round table on Obesity Solutions and serves as vice chair of the Osteoarthritis Action Alliance's Physical Activity Working Group. He has participated in the Aspen Institute's Project Play Summit and served on the National Physical Activity Plan's Health Care Sector Expert Panel. Dr. Bryant helps to advance ACE's mission and impact by staying at the forefront of applied physiological research, exercise training methods, and health and fitness trends.

美國運動醫學會會員塞德里克·布萊恩特博士，是美國運動協會的首席科學執行官，是國內和國際發言人，作者和主題專家。布萊恩特博士還是研究肥胖問題的醫學圓桌會議學會的成員，擔任骨關節炎體育活動小組聯盟的副主席。他還參與了阿斯彭研究所的項目峯會並服務於國家體育活動計劃的衛生保健行業專家小組。他幫助美國電影電視剪接師協會完成任務，在應用生理研究的前沿，運動訓練方法和健康健身趨勢方面造成了影響。