最快速減肥要做什麼運動？如何燃燒脂肪？柏格醫生 Dr Berg

Summary

本文讨论了不同运动活动每小时燃烧卡路里的数量，并强调了燃烧脂肪而非糖分的重要性。根据体重155磅的人进行一小时运动的估算，从睡觉时的50卡路里到全速冲刺的1200卡路里不等。文中还提到了提高线粒体健康、增加肌肉量和适当饮食对提高新陈代谢和燃烧脂肪的重要性，以及如何通过锻炼、间歇性禁食和冷疗等方法刺激线粒体生产。

Takeaways

• 😴 睡觉每小时可以燃烧大约50卡路里。
• 🛋️ 坐着不动，例如在沙发上，每小时可以燃烧大约65卡路里。
• 🍬 嚼口香糖、笑和坐立不安都能轻微增加燃烧的卡路里。
• 🚶‍♂️ 站立需要更多的能量，每小时可以燃烧大约110卡路里。
• 💏 性行为虽然不是运动，但每小时可以燃烧约200卡路里。
• 🧘 做平板支撑一小时可以燃烧大约240卡路里。
• 🚶‍♀️ 快走每小时可以燃烧约340卡路里。
• 🚴‍♂️ 骑自行车以10英里每小时的速度，每小时可以燃烧约470卡路里。
• 🏃‍♂️ 跑步速度在6到7英里每小时，每小时可以燃烧约590卡路里。
• 🏃‍♀️ 全力冲刺，每小时可以燃烧高达1200卡路里，但这是不切实际的。
• 🔥 燃烧卡路里的目的可能是为了减肥，而减肥时更希望燃烧的是脂肪而不是肌肉或糖分。
• 🚴‍♀️ 骑自行车、跑步和游泳等高强度运动可以燃烧大量卡路里，但也要考虑到休息和恢复。
• 💊 某些药物，如他汀类药物，可能会破坏线粒体，影响能量产生。
• 🥩 肉类是线粒体的良好燃料，含有B族维生素、微量元素和蛋白质。
• ❄️ 冷暴露疗法可以迫使线粒体产生大量能量。
• 🌡️ 代谢组学测试可以帮助了解线粒体的健康状况和是否获得足够的燃料。
• 🏋️‍♂️ 高强度间歇训练可以在短时间内提高生长激素水平，有助于睡眠时燃烧脂肪。
• 🍚 饮食中的碳水化合物过多可能会阻碍脂肪燃烧，导致体重减轻效果不佳。
• 🔬 代谢组学测试可能是预测健康问题的未来趋势。

Q & A

根据视频脚本，每小时消耗的卡路里最多的运动是什么？

根据视频脚本，每小时消耗卡路里最多的运动是全速短跑，可以消耗大约1200卡路里。

为什么说全速短跑消耗的卡路里是“荒谬的”？

视频脚本中提到全速短跑消耗的卡路里是“荒谬的”，因为实际上没有人能够连续跑一个小时而不休息，所以这个数字更多是理论上的比较值。

视频提到了哪些因素会影响燃烧卡路里的效率？

视频提到了多种因素会影响燃烧卡路里的效率，包括线粒体的健康、饮食（特别是碳水化合物的摄入）、训练强度、休息和恢复、以及一些药物（如他汀类药物）的影响。

为什么说燃烧脂肪比燃烧糖更有助于减肥？

视频解释说，燃烧脂肪比燃烧糖更有助于减肥，因为当你摄入糖时，身体会优先燃烧糖。只有当糖储备耗尽时，身体才会开始燃烧脂肪。因此，减少碳水化合物的摄入可以帮助身体进入脂肪燃烧模式。

视频提到了哪些方法可以增加线粒体的数量和强度？

视频提到了多种方法可以增加线粒体的数量和强度，包括适当的锻炼、足够的休息和恢复、增加肌肉量、冷暴露疗法、以及通过饮食摄入足够的营养（如肉类中的B族维生素、微量元素和蛋白质）。

为什么说间歇性禁食可以刺激线粒体的产生？

间歇性禁食可以刺激线粒体的产生，因为它迫使身体在没有外部能量来源的情况下寻找能量，从而增加线粒体的生成和能量效率。

视频中提到的“metabolomic testing”是什么？

Metabolomic testing是一种测试方法，可以分析身体内的代谢物，帮助了解线粒体的健康状态和能量代谢情况。这种测试可以预测健康问题，甚至在它们变得明显之前。

视频中提到了哪些运动每小时消耗的卡路里大约是420？

视频中提到每小时消耗大约420卡路里的运动包括垒球、棒球、滑旱冰、滑冰、举重（高强度）、尊巴舞、舞蹈训练和有氧操（中等强度）。

为什么说高强度的运动不一定能持续一个小时？

视频解释说，许多高强度的运动如全速短跑或高强度的有氧训练，由于其高强度，大多数人无法持续进行一个小时。这些运动通常需要在高强度活动和休息之间交替进行。

视频中提到的“生长激素”在减肥中扮演什么角色？

视频中提到生长激素可以帮助减少胰岛素抵抗，促进肌肉增长和脂肪燃烧。尽管某些高强度运动在运动期间消耗的卡路里可能不多，但它们可以刺激生长激素的产生，从而在运动后的24到48小时内帮助燃烧脂肪。

Outlines

00:00

🏃‍♂️ 燃烧卡路里的顶级运动

本段讨论了不同活动在一小时内燃烧的卡路里数量。以155磅体重的人为基准，列出了从睡眠到高强度运动的各种活动。例如，睡觉每小时燃烧50卡路里，坐着不动每小时65卡路里，而站立则需要更多的能量，每小时110卡路里。性行为每小时可燃烧约200卡路里，但大多数人不会持续一小时。平板支撑、快走、保龄球、家务、园艺、瑜伽等活动每小时燃烧的卡路里也有所不同。更高强度的活动，如篮球、足球、跑步、游泳和越野滑雪等，每小时燃烧的卡路里更多。最后提到，砍木头每小时可燃烧1196卡路里，而全速短跑则高达1200卡路里。

05:01

🔥 燃烧卡路里的深层含义

这一段深入探讨了燃烧卡路里的目的和机制。首先指出，大多数人燃烧卡路里是为了减肥。然后解释了不同类型的卡路里（糖、脂肪、蛋白质）以及它们在不同情况下的燃烧顺序。强调了避免过度训练和确保充足的休息以保护肌肉的重要性。讨论了线粒体在能量产生中的作用，以及如何通过健康的饮食、适当的锻炼和足够的休息来增强线粒体的功能。提到了一些可能影响线粒体健康的因素，如某些药物和胰岛素抵抗。最后，介绍了代谢组学测试，这是一种可以评估线粒体健康状况并预测健康问题的测试方法。

10:01

🍽️ 饮食与锻炼在减肥中的作用

本段讨论了饮食和锻炼在减肥过程中的作用。指出锻炼只占减肥成功的15%，而饮食则占85%。强调了在锻炼时保持高强度和涉及全身肌肉的重要性。同时提醒人们注意不要在锻炼后摄入过多的碳水化合物，因为这会阻碍脂肪的燃烧。讨论了生长激素在促进肌肉增长和脂肪燃烧中的作用，以及如何通过间歇性禁食和其他方法来刺激线粒体的产生。最后，建议观众通过研究视频内容来了解如何通过健康的饮食来维持健康的线粒体。

Keywords

💡卡路里

卡路里是衡量食物能量的单位，也是衡量人体能量消耗的指标。在视频中，卡路里用来衡量不同活动消耗的能量，如'sleeping you'll burn 50 calories per hour'，即睡觉每小时消耗50卡路里，是理解视频主题的关键概念。

💡运动

运动是消耗能量的一种方式，视频中列举了多种运动活动，如'plank'（平板支撑）和'running'（跑步），并指出了它们每小时消耗的卡路里数量，展示了运动与能量消耗的关系。

💡新陈代谢

新陈代谢是指身体内细胞进行能量转换的过程。视频中提到'mitochondria'（线粒体）是细胞中的能量转换工厂，影响着卡路里的燃烧效率，如'the amount of calories that you're burning really is dependent on how healthy that mitochondria is'。

💡线粒体

线粒体是细胞中负责能量生产的器官，视频中强调了线粒体健康对于燃烧卡路里的重要性，如'how do you know if you have a good mitochondria'，即如何判断线粒体是否健康。

💡肌肉质量

肌肉质量影响基础代谢率，视频中提到'increasing more muscle mass will automatically give you more mitochondria'，即增加肌肉量可以自动增加线粒体数量，从而提高代谢率。

💡脂肪燃烧

脂肪燃烧是指身体使用脂肪作为能量来源的过程。视频中提到'if you consume fat without sugar you will burn fat'，即如果不摄入糖分只摄入脂肪，则身体会燃烧脂肪。

💡高強度间歇训练

高強度间歇训练是一种短时间内进行高强度运动然后休息的训练方式。视频中提到'High-intensity interval training'（HIIT）可以提高生长激素水平，帮助在休息时燃烧脂肪。

💡生长激素

生长激素是一种影响身体生长和代谢的激素。视频中提到'growth hormone can also help reduce this insulin resistance'，即生长激素可以帮助减少胰岛素抵抗，促进脂肪燃烧。

💡胰岛素抵抗

胰岛素抵抗是指身体对胰岛素的反应减弱，影响糖分的利用。视频中提到'insulin resistance which probably 90% of the population has that can severely destroy your mitochondria'，即胰岛素抵抗可能严重破坏线粒体。

💡饮食

饮食是影响卡路里摄入和消耗的重要因素。视频中提到'the diet can be about 85% of your gains'，即饮食对于减肥和增肌的贡献远大于运动。

💡代谢组学

代谢组学是一种分析身体代谢物的科学，可以帮助了解身体的能量使用情况。视频中提到'metabolomics'可以检测线粒体是否得到足够的燃料，如'metabolomics and determine if you're getting enough fuel to even feed the mitochondria'。

Highlights

根据体重155磅的人计算，不同运动每小时消耗的卡路里对比。

睡觉每小时消耗50卡路里。

坐着不动每小时消耗65卡路里，嚼口香糖、笑和坐立不安可以增加消耗。

站立消耗的能量略多，每小时约110卡路里。

性行为每小时大约消耗200卡路里，但大多数人不会持续一小时。

平板支撑每小时消耗240卡路里，但大多数人难以持续一小时。

快走每小时消耗约240卡路里。

园艺或庭院工作每小时消耗270卡路里。

瑜伽每小时消耗280卡路里。

椭圆机中等强度训练每小时消耗约400卡路里。

高强度瑜伽每小时消耗约400卡路里。

垒球、棒球、滑旱冰、滑轮和举重等运动每小时消耗约420卡路里。

有氧舞蹈、排球、徒步旅行和网球等运动每小时消耗约450卡路里。

骑自行车12到14英里每小时消耗约470卡路里。

篮球、足球、跑步和椭圆机高强度训练每小时消耗约480卡路里。

游泳中等强度每小时消耗510卡路里，越野滑雪每小时消耗550卡路里。

武术、跳绳和攀岩每小时消耗560到570卡路里。

高强度间歇训练、CrossFit每小时消耗590卡路里。

上坡跑步每小时消耗高达800卡路里。

伐木每小时消耗高达1196卡路里。

全速短跑每小时消耗高达1200卡路里。

燃烧卡路里的目的不仅是为了减肥，还涉及到燃烧哪种类型的卡路里。

锻炼时细胞内线粒体的健康程度决定了卡路里的燃烧效率。

增加线粒体数量和强度的方法包括适当的锻炼、休息、增加肌肉量等。

饮食在减肥中的作用大于锻炼，正确的饮食习惯对燃烧脂肪至关重要。

代谢组学测试可以评估线粒体的健康状况和能量代谢。

Transcripts

what is the highest burning calorie

exercise activity that ever existed on

this planet that's what we're going to

talk about today now this information is

based on a person that weighs about 155

lbs and all of these activities are

based on one hour of doing them a lot of

these exercises cannot be performed for

a whole hour but just to give you a

relative comparison per unit of time I'm

going to list everything by the calories

burned and then when we're done I'm want

to clarify by some really important

points on calories because it's not all

about burning calories we start with

sleeping you'll burn 50 calories per

hour when you're sleeping and then we

graduate to sitting being sedentary

sitting on the couch 65 calories per

hour you can burn just by doing nothing

and just as a side note if you chew gum

you can burn a few more calories an hour

if you laugh you can burn a few more

calories per hour and if you fidget you

can burn a few more calories per hour

all very insignificant so when you're

sitting there watching TV at night

eating popcorn find a comedy start

laughing fidget while you're chewing gum

and eating the popcorn at the same time

then we have standing takes a little

more energy to stand so we have 110

calories sex it's not an exercise I

guess it could be you'll burn about 200

calories an hour but most people do not

spend an hour performing that exercise

probably more like I don't know 4

minutes maybe 10 minutes then we have

planks if you did plank for an hour

you'd burn 240 calories that seems

pretty strange because it seems like a

plank would burn way more calories I'll

have to double check that one but I tell

you one thing I don't think most people

can do a plank for more than you know 5

10 minutes let alone an hour okay then

we have walking moderate Pace about 3 m

an hour you'll burn about 240 calories

an hour bowling is 250 calories house

cleaning vigorous effort 250 calories

gardening or yard work is 270 calories

yoga you can burn 280 calories walking

briskly at 4 miles an hour 340 calories

golfing 360 calories per hour and then

if you do the elliptical training

moderately it's about 400 calories an

hour now a more high-end yoga like a

Power Yoga would you could burn about

400 calories okay and then the next

series of exercise all burn about

roughly about 420 calories

softball baseball rollerblading roller

skating bicycling at 10 mph

weightlifting vigorous effort Zumba

dance workout and aerobics moderate

effort all are 420 calories per hour

then we have like aerobic dancing

vigorously that's 440 calories per hour

volleyball is

450 uh calories per hour hiking with a

backpack 450 calories per hour playing

tennis it's 450 calories rowing 470

bicycling about 12 to 14 mph is about

470 calories and then the next series of

uh exercises all burn about 480 calories

per hour basketball soccer running 5 to

6 miles an hour elliptical training

vigorously all 480 calories per hour and

then we have swimming moderate effort is

510 calories CrossCountry skiing I've

done that it's a pretty serious workout

that's 550 calories per hour then we

have martial arts Judo karate Etc 560

calories an hour jumping rope 560

calories an hour I want to see you jump

rope for an hour rock climbing indoor

and outdoor 570 calories and of course

that all depends on you know how many

breaks that you're taking in between the

rock climbing I don't think anyone could

rock climb for straight 1 hour then you

have rowing vigorous ly 570 calories

kickboxing 580 calories bicycling

vigorously at 14 to 16 mph 590 calories

then we have running at 6 to 7 mph 590

calories swimming vigorously

high-intensity interval training

CrossFit all of them are 590 calories an

hour now of course they're not factoring

in the rest periods and all that because

obviously when you're resting you're

going to burn less calories running up a

hill 800 calories per hour yeah I like

to see you run up a hill for an hour I

think I can make it about 15 to 20

seconds before I have to take a break

now we have running at 10 m hour that's

pretty fast over

1,126 calories of course no one's going

to be able to run an hour at that speed

but just to look at how many calories

you would burn comparatively it's quite

a few oh check this out chopping wood

with an axe 1,000

196 calories per hour and then we have

the top exercise that burns the most

calories and that's a Flatout Sprint

that's at 1,200 calories per hour we

know that's ridiculous but if you're

doing a Flatout Sprint and you're using

every bit of energy you're going to burn

some serious calories now that's all

really interesting but I need to explain

some key things about burning calories

what is the purpose of burning calories

why why do you want to burn calories

chances are it's probably to lose weight

right now we have to ask the question

what type of calories do you want to

burn do you want to burn your sugar

calories or do you want to burn your fat

calories or do you want to burn your

protein calories your muscle protein

probably not so you probably want to

burn fat right so if you actually

consume sugar you're going to burn sugar

if you consume fat without sugar you

will burn fat and when your body starts

burning off your own protein your muscle

that's in a situation where you are

overtraining you haven't slept maybe

you're doing prolonged fasting and in

addition to that you've tapped out like

not just your glycogen Reserve but your

your fat reserves and then now the

muscle is going to be the last thing to

be burned and that's called starvation

with some of these longdistance Runners

they have a bit of atrophy because

they're generating so much energy and

burning so many calories it's very

difficult to maintain a large volume of

muscles because if you keep the

intensity high and you increase duration

you also increase cortisol cortisol

destroys the muscles it's very important

as we're talking about calories to make

sure you never overtrain so if we take a

look at what's really happening inside

your cells when you exercise you're

using energy through the machine called

the mitochondria the amount of calories

that you're burning really is dependent

on how healthy that that mitochondria is

how do you know if you have a good

mitochondria well take a look at your

energy how much energy do you have can

you exercise and have more endurance and

and have more energy even after you work

out to some degree certain medications

destroy the mitochondria like statin

drugs which block cholesterol and one of

the big reasons is because it depletes a

very important nutrient that's needed by

the mitocondria to make energy and

that's called co-enzyme Q10 also ELC

carnitine is another one as well so

there are several things that can help

increase the number of mitochondria in

the strength of course exercise will do

it but only if you're resting between

your exercise and you're fully

recovering having a good thyroid can

help the number of mitochondria

increasing more muscle mass will

automatically give you more mitochondria

and this is why it's important if you

want to improve your metabolism to make

sure you have sufficient muscle mass and

even people doing OIC right what they do

is they lose weight but they also lose

muscle as a side effect I mean sometimes

people have this idea that oh yeah I'll

be on this medication the rest of my

life really I I don't think so so you

might start out losing weight and then

all of a sudden lose your mitochondria

doing intermittent fasting can also

stimulate the production of more

mitochondria but I want to say something

there's a fascinating test that um can

look into the mitochondria it's called

metabolomics and determine if you're

getting enough fuel to even feed the

mitochondria especially if someone is

exercising it's very important to get

enough fuel to feed the machine one of

the best fuels for the mitochondria is

meat meat apparently has all the

co-actors the B vitamins the trace

minerals and the most protein to feed

that mitochondria and make it strong

cold imersion therapy or cold sh flowers

can actually do some interesting things

because it forces the mitochondria to

generate a tremendous amount of energy

from your food there's been some data

that resveratol can help uh stimulate

more mitochondria if you have insulin

resistance which probably 90% of the

population has that can severely destroy

your mitochondria it can prevent you

from using glucose and if you keep

eating glucose we can't burn ketones so

in other words to get into fat burning

you need to cut down your carbs now the

other topic is growth hormone growth

hormone can also help reduce this

insulin resistance it can also help you

build more muscle can help you burn more

fat even though you might be sprinting

for 10 to 15 seconds and then resting

for 4 minutes you might not be burning a

lot of calories but

what's going to happen is you're going

to increase growth hormone 24 to 48

hours later while you're sleeping so

you're going to be burning fat while

you're sleeping and this is why you have

to look Beyond just the mechanics of

burning calories because there's other

factors involved one other big mistake

that a lot of exercisers do is when they

try to burn calories with exercise

they're putting tremendous amounts of

energy out at the gym and their their

diet is too high in carbs so they'll end

up burning off the sugar now they're

hungry and they're craving sweets and

sugar and they keep putting the carbs

back in having these little snacks so

they never really lose a lot of weight

because they're running their body on

glucose and they're just putting it

right back so if we're talking about

weight loss exercise accounts for 15% of

your gains whereas the diet can be about

85% of your gains because regardless of

how many calories you're burning

what if you could just focus on burning

fat calories wouldn't that be a smart

thing to do versus increasing the

metabolism to burn off more sugar

calories which you then replace with

sugar doesn't make sense but if we're

talking about exercise and we want to do

an exercise that burns the most calories

you'd want to keep the intensity the

highest possible intensity you can do

and involve the most muscles upper body

and lower body recently I was doing a

metabolomic test on my mitochondria I

exercise a lot I run up hills I do all

sorts of things I was over training so I

cut that back got more sleep and now the

mitochondria is better so that's why the

metabolomic testing I think is going to

be the wave of the future because you

can predict things well before they

become symptomatic for more information

on the best diet that you should be on

to be able to have really healthy

mitochondria you should probably study

this video right right here