Everywhere you look these days you can find information on dieting, and you've probably tried or at least contemplated some of the more common dieting methods such as fasting, acupuncture therapy, or liposuction, just to name a few. But after watching so many people go through the motions and seeing the results for myself I've come to realise that if you're looking for a healthy, muscular physique – and more than just a slim waist line – that can only be obtained through exercise.
市面上有很多减肥方法，你或许曾尝试过或至少考虑过节食、针灸、抽脂等各种方式，但在我看了许多人的减肥经历以及结果后发现，如果你除了想要苗条的身材以外，还注重身体的线条及健康，那么最最推荐的减肥方式依然是健身。
So where do we start from? What kind of exercises can we do to help us lose weight? Generally speaking all exercises fall in to one of the following categories; weight lifting and cardio. Though a balance between the two is necessary for any exercise routine, it is the latter we are more interested in if we are looking to lose a few pounds.
那么从哪里开始呢？什么样的锻炼会协助我们减肥呢？一般而言，所有的锻炼可以归类成无氧和有氧。虽然一个完善的健身计划需要适当地包括这两者，但如果你更侧重于减肥，后者才是我们最要关注的。
Thirdly, we need to take your current level of fitness and general health in to consideration. The impact each exercise has on your body will differ. If you suffer from arthritis, for example, running and aerobics classes may not be for you as they are considered as high-impact activities. Instead you might want to consider swimming or cycling as they will have less impact on your joints. Be aware of your limitations, start slowly, and stay safe.
第三，你需要去考虑目前自身的健康状况以及锻炼可以承受的强度。每个锻炼项目对你身体的影响是不同的。如果你患有关节炎，那么跑步和有氧运动课程这类高强度的锻炼项目可能并不适合你。你需要考虑游泳或骑单车，这类锻炼项目会对你关节的损伤较小。认清自己的情况，慢慢来，注意安全。
And finally, we need to take availability in to consideration. Put simple, how convenient it is to place the exercise in to your schedule. If you want to use an elliptical, you either need to make a huge investment and buy one for your home, or get a gym membership. But if you want to go for a walk, you just need to put on a pair of trainers and step outside.
而最后，我们需要锻炼项目具有可利用性。简单地说，就是每次做这项锻炼项目的便捷程度。比如你想使用椭圆机，你需要付出很大的投资 — 在家添置一台这样的机器或在健身房办张会员卡。但如果你想散步，你只需要穿上运动鞋走出门即可。
Below is an analysis of the ten most common cardio exercises for your consideration. Be sure to select the one that best fits your personal situation.
以下是10种最常见的有氧锻炼项目的分析，供参考。根据自己的情况判断哪项最适合自己。
NB:The amount of calories burned per activity will differ from person to person as many factors need to be taken in to account such as your Basal Metabolic Rate (BMR), your sleep patterns and your nutritional intake etc., so the numbers provided are for reference only.
注意：每项运动所消耗的卡路里数量是因人而异的，该数据作为平均值供大家参考。还涉及到包括基础代谢、睡眠及饮食等其他方面的因素。
Key 备注：
Effectiveness 效果：
1 ineffective to 5 effective
一星为最无效，五星为最有效
Safety 安全性：
1 high-impact to 5 low-impact
一星为最不安全，五星为最安全
Availability可利用性：
1 high requirements to 5 low requirements
一星为所需条件最繁琐，五星为所需条件最便捷
Rank 排名 10
Rowing Machine 划船机
Calories burned per hour 热量消耗（卡/时）：550
Effectiveness效果： ★★★☆☆
Safety安全性：★★★★☆
Availability可利用性：★★☆☆☆
Note: More experienced gym-rats can make better use of this equipment and increase its effectiveness.
说明：有经验的人可以更好地利用此设备，提高它的效果。
Rank 排名 9
Yoga 瑜伽
Calories burned per hour 热量消耗（卡/时）：200
Effectiveness效果： ★☆☆☆☆
Safety安全性：★★★★☆
Availability可利用性：★★★★☆
Note: Good for beginners, strengthening joint muscles and improving flexibility.
说明：适合新手，可以加强关节周围的肌肉，提高你的灵活性。
Rank 排名 8
Stepmill 楼梯机
Calories burned per hour 热量消耗（卡/时）：700
Effectiveness效果：★★★★☆
Safety安全性：★★★★☆
Availability可利用性：★★☆☆☆
Note: Good for beginners as it’s easy on the joints and can be adjusted to suit your level.
说明：适合新手，因为对关节的影响较小，强度可调整到适合自己的等级
Rank 排名 7
freestyle 自游泳
Calories burned per hour 热量消耗（卡/时）：550
Effectiveness 效果：★★★☆☆
Safety安全性：★★★★★
Availability 可利用性：★★☆☆☆
Note: A good low-impact choice for those with knee and ankle pains. However, difficult to find a professional swimming pool with few other people to distract you as you do your laps.
说明：对于下肢关节较弱的人而言是个较明智的选择，因为它对关节的损伤较小。但你很难找到专业并且人少的游泳场地允许你不限时地游泳。
Rank 排名 6
Elliptical 椭圆机
Calories burned per hour 热量消耗（卡/时）：600
Effectiveness效果：★★★☆☆
Safety安全性：★★★★☆
Availability可利用性：★★★☆☆
Note: Available in most gyms, easy on the joints and relatively efficient.
说明：大部分健身房都有这个设备，对关节损伤较小且效果较好。
Rank 排名 5
Aerobics classes 有氧运动训练班
Calories burned per hour 热量消耗（卡/时）：800
Effectiveness效果：★★★★☆
Safety安全性：★★★☆☆
Availability可利用性：★★★☆☆
Note: Available free in most gyms and highly efficient. However, before you build up sufficient muscles around your ankles and knees, you might want to consider wearing some form of protection.
说明：大部分健身房都有免费的课程可以参与，效果较好。注意，在你下肢关节周围的肌肉还未发达前，记得保护。
Rank 排名 4
Spin Bike 动感单车
Calories burned per hour 热量消耗（卡/时）：630
Effectiveness效果：★★★☆☆
Safety安全性：★★★★☆
Availability可利用性：★★★★☆
Note: Easily found at your local gym and very easy on the joints. Overall a good choice for any level of gym-rat.
说明：几乎所有健身房都有这个设备，对关节的影响相当低。总的来说从任何角度来考量都是一个好的选择。
Rank 排名 3
Walking 慢走
Calories burned per hour 热量消耗（卡/时）：250
Effectiveness 效果：★☆☆☆☆
Safety安全性：★★★★★
Availability 可利用性：★★★★★
Note: The safest and most available form of cardio available to anyone, however, it is also the least efficient. Only recommended for the middle-aged people or people who are recovering from injury.
说明：最安全，可利用性最高的有氧锻炼，不过，效果是最低的。只推荐给中老年人和一些受伤后做康复训练的人群使用。
Rank 排名 2
Jogging (indoors/outdoors) 慢跑（室内/室外）
Calories burned per hour 热量消耗（卡/时）：550
Effectiveness效果：★★★☆☆
Safety安全性：★★★☆☆
Availability可利用性：★★★★★
Note: A good choice for all levels. Be sure to wear the correct trainers, as well as ankle and knee protection to protect your joints if you are jogging on a treadmill or hard surface.
说明：对所有不同水平的人而言都是好的选择。注意一定要选择适合自己的跑鞋。如果你选择在跑步机或较硬的道路上慢跑，一定要保护好自己的关节。
Rank 排名 1
Running (indoors/outdoors) 跑步（室内/室外）
Calories burned per hour 热量消耗（卡/时）：1000
Effectiveness效果：★★★★★
Safety安全性：★★☆☆☆
Availability可利用性：★★★★★
Note: Once you've mastered jogging, slowly build up your speed to a run. Be sure to wear the correct trainers, as well as ankle and knee protection to protect your joints if you are running on a treadmill or a hard surface.
说明：慢跑得心应手后，慢慢加快速度至跑步水平。注意一定要选择适合自己的跑鞋。如果你选择在跑步机或较硬的道路上慢跑，一定要保护好自己的关节。
As you can see, running is by far the most efficient form of cardio.
Regardless which activity you chose, remember to warm up and stretch before and after exercising. Some injuries are impossible to come back from so make sure you take measures to protect yourself from unnecessary harm.
显而易见，跑步的效果是最好的。
但无论是哪一种运动方式，我们都不能忘记运动前的热身和运动前后的拉伸。做好了这两项才能有效防止运动可能带来的伤害，毕竟有些运动伤害是不可逆的。
In order to create the body you are longing for, relying solely on cardio exercise is not going to cut it. You need to include anaerobic exercise to your routine, eat healthily, take control of your biological clock and get a sufficient amount of sleep. Failing on either of these will only impede your progress.
想要达到满意的身材仅仅靠有氧运动是不够的，还需要配合无氧运动、健康的饮食以及良好且有规律的睡眠。这三者缺一不可且相辅相成。
Additional Tips 提示:
1. Do your cardio in the morning before breakfast for the best results.
为了达到更好的效果，将有氧运动放于早餐前最佳
2. Be sure to warm up and stretch first.
做好热身运动及拉伸
3. Listen to upbeat music with a rhythm to help you keep pace.
利用一些有节奏感的音乐，协助你的锻炼。
部分资料来源于网络
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