运动不到30分钟，就等于白练？
双语君约 6 分钟最近，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
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.
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.
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.
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.
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.
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