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.
水上运动是加速心跳、从新的角度锻炼肌肉的最佳方法之一，甚至与陆地锻炼相比，能更快速的燃烧脂肪W9Q5_]7fsQ。
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.)
实际上，有些最有趣的水上运动也能起到惊人的锻炼效果--只要你真正懂得该如何把头露出水面=i7[zv!42;9。（另外，当你心跳加速时，别人也看不到你挥汗如雨&Gj!p]r#Dj-C2o。）
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.
下列这些运动你可以尝试着练起来，以帮助燃烧卡路里--另外，我们的专家还解释了这些运动有益身体的原因I%nTGn!p^)。注意：一位180磅重的参与者进行了每一项活动，每项持续30分钟，而下列的卡路里燃烧量则是根据他燃烧的热量推算出的kJ0F0u%5HcweA(zE。
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."
不管是自由泳还是蝶泳，游泳都是增加和保持肌肉量、优化胆固醇水平和减重的最佳方法之一7,LR5-*Ij5#[HYE8b。"游泳是最容易的、也是最佳的水上锻炼，"来自贝弗利山庄的私人教练贡纳·彼得森评论道,L3xB0cb)fv!8)。"游泳对关节的影响较小、能锻炼手脚肌肉，而且基于你的游泳时间，还能提高你的心血管能力5!;daH3jRq]_。"
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.
但在水中拍两三下并不算游泳--你必须脚踏实地地游SLk_ZY]s~2-q(gYV。但如果一想到要游多少圈你就感觉无聊到死，那你可以试着成套游泳H|6Jjsm,y)k7GZa=EW。首先，游泳时用手臂划水10次#[xRj@5HQcfQq。然后用腿划水10次)Uh!|E1I_&w_。然后手腿并用划水10次Kpf~fZq[NjID0zW+t-。吸口气、重复这组动作]rY]mkK!Fc。

Calories burned: Up to 450.
燃烧的卡路里量：高达450mSj[I4&=wH~q_。
Surfing
冲浪
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.
出去冲浪对身体的要求很高，其难度不亚于在沙地上行走h6Q.&YWvh~|Ci@.k。"如果只是划桨，你的后背上部和肩膀都会得到锻炼，"彼得森说道C)[#|-NupDE.f3bY4。然后，一旦你开始冲浪，你的下半身、重心和肩膀都要承受压力：海浪冲击着冲浪板，力量巨大无比，而你的肌肉会本能地收缩ww9n7oKrQy-P9%h|[。水的不稳定性和你的核心肌肉都得到了大大锻炼|o+RD;%yTNrw。
Calories burned: At least 125 (again, the rougher the waves, the harder you work).
燃烧的热量：至少125（再次声明：海浪越猛，锻炼越有效）K3NKFcv9C!0APCK。

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