每集Insanity&Asylum卡路里消耗表

这个数据是从一个网站上看到的， 不知道准确不， 自己大概看了下， 应该比较靠谱， 给大家一个参考。 毕竟热量消耗还是跟你的心跳和你的体重有关系的， 所以数据只是个平均值， 具体落实到个人还是不同的 原文地址：http://thepopularman.com/insanity-calories-burned/ Original Insanity Plyometric Cardio Circuit Workout Time: 28 minutes Calories Burned: 388 Cardio Power and Resistance Workout Time: 26 minutes Calories Burned: 358 Pure Cardio Workout Time: 25 minutes Calories Burned: 343 Cardio Abs Workout Time: 11 minutes Calories Burned: 149 Max Interval Workout Time: 46 minutes Calories Burned: 658 Max Plyo Workout Time: 43 minutes Calories Burned: 613 Max Cardio Workout Time: 36 minutes Calories Burned: 508 Insane Abs Workout Time: 22 minutes Calories Burned: 266 —————————————————————————————— Insanity Asylum Volume 1 Speed and Agility Workout Time: 36 minutes Calories Burned: 532 Vertical Plyo (yes, it is pretty much the same as S and A) Workout Time: 36 minutes Calories Burned: 532 Strength Workout Time: 35 minutes Calories Burned: 516 Game Day Workout Time: 48 minutes Calories Burned: 692 Overtime Workout Time: 11 minutes Calories Burned: 165 Back to Core Workout Time: 34 minutes Calories Burned: 419 —————————————————————————————— Insanity Asylum Volume 2 Upper Elite Workout Time: 38 minutes Calories Burned: 562 Power Legs Workout Time:33 minutes Calories Burned: 483 X-Trainer Workout Time: 36 minutes Calories Burned: 528 Back and Six Pack Workout Time: 24 minutes Calories Burned: 348 Championship Workout Time: 32 minutes Calories Burned: 472 Ab Shredder Workout Time: 15 minutes Calories Burned: 225 —————————————————————————————— 原文（我简单给翻一下， 大家看不看都行） I am a big fan of the Beachbody Insanity series of workouts. In fact, you can read my Insanity Review, Asylum Volume 1 Review, and Asylum Volume 2 Review. 该作者是个狂热的IN粉:) Since I track calories, I decided to estimate the insanity calories burned in each workout. I did this by calculating the total minutes for each workout (excluding stretches and breaks), then estimating the number of calories burnt per minute. I divided those numbers into moderate vs. intense activity (based on each exercise) and assigned each category calories burned per minute (11 moderate, 15 intense). These numbers are congruent with a heart rate monitor I own. 因为作者对运动中消耗的卡路里比较在意， 所以他打算把IN的每一个课程消耗的卡路里都估算下。 他首先把每节课的时间都算出来（除去拉伸和喝水休息的时间），然后估算出每分钟消耗的卡路里。他根据每节课的特点将课程分成了普通强度vs高强度两组， 然后根据两组的强度来分配每分钟消耗的卡路里。 最后得出的数据和作者佩戴的心率器也是吻合的。 （高强度的课程分配到的就是高消耗的数据， 大概就是这个意思） The numbers below are my estimates based on the above formula for a 150 pound person (me) confirmed by a heart rate monitor. The actual Insanity products estimate up to 1000 calories for a workout (they have to mean the long ones). 以下数据是根据作者本人通过心率器的计算得出的(作者是个150磅的大叔）， Insanity官方给出的答案是可以消耗将近1000卡路里的热量（作者认为IN自己给出的数据不准确， 1000的卡路里应该指的是那些时间较长的课程）。 Remember, each person has different metabolic activity and the higher your weight the more you will burn. However, these numbers should give you a good idea of the number of Insanity calories burned. 作者还说因为每个人的代谢不同， 并且基数越大的人消耗的卡路里也会越多。 所以他给的数据只是一个参考:) Also, studies show that cardiovascular exercise continues to burn calories long after a workout by giving a temporary metabolic boost. That is not reflected in these numbers, but it is still good to know that your overall numbers throughout the entire day may be much higher! 但是呢！！！！这种高强度的心肺练习之后你还会继续燃烧卡路里的！！！这就是为什么我们要做IN！！！ 因为做完之后会帮助我们暂时提高代谢！ 所以这个部分的卡路里是没有体现在数据里的。这就是为什么我们做IN的同时可以不用太过于在意饮食 ！ Below are the calories burned for Insanity and Insanity the Asylum Volume 1 and 2. Note: “workout time” below refers to actual minutes spent doing exercises, not breaks, Shaun T explaining workouts, stretching, etc. 以下给出的时间可能和课程总时间不符合，因为作者把拉伸和喝水的时间给剔除了。