f**********e
发帖数: 1994 | 1 請問版醫：
我這幾個月想要把體重降下來，不是因為 overweight，就是想增加 w/kg。為了這個目
標，我用了一個比較極端的方法，早上起來不吃飯，灌咖啡，然後用 aerobic pace 騎
45-50 分去上班。這個有人叫 bonk training。理論是：肌肉裡沒有肝醣時會強迫代
謝鏈代謝脂肪。兩個月下來，power 有上去，但體重下降有限 （142 -> 137）。很不
爽。我想要 w/kg 大於 4.我偶爾會搞過頭低血糖（就是搞不清楚自己要騎到那裡去了
）。我想知道的是：這種訓練會不會搞壞我的代謝？ |
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t******e
发帖数: 673 | 3 Mon. Shoulder
Barbell Military Press. 1 set warm up, 2 sets progression
Barbell Upright Row, 1 set warm up, 2 sets progression
2 sets of front raise, calf raise 3 sets
2 sets of lateral raise; shrug 2 sets
Tue. Back and biceps
Chin up 1 set, Bent over row 2 sets, seated row 1 set
Barbell curl 2 sets, reverse barbell curl 1 set, wrist curl 2 sets
Wed. Aerobic, 45 min
Thu. Chest and tricep
Chest Dip 1 set, Barbell Bench Press 2 sets, incline bench 2 sets
Tri |
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d*i
发帖数: 9453 | 4 ☆─────────────────────────────────────☆
pingp (小神经~当且仅当) 于 (Sat Sep 15 18:37:25 2007) 提到:
各位如何掌握
☆─────────────────────────────────────☆
nihuai (Reed Smith) 于 (Sat Sep 15 18:45:58 2007) 提到:
和你用的重量有一点关系，不是很重要的参数。
〉95RM, 3-5 minutes
80-95 RM, 3-5 minutes
65-80 RM, 2-4 minutes
50-70 RM, 2-4 minutes
30-50 RM, 1-2 minutes
间隔和消耗的能量系统有关，前两个是ATP/CP, 中间是ATP/CP/LA, 最后一个是LA/
Aerobic.
☆─────────────────────────────────────☆
firstly (nk) 于 (Sat Sep 15 20:06:50 2007) 提到:
我的经验是
很少用表来控制 都是凭心率 心率 |
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b******n
发帖数: 1269 | 5 Just went to the gym at Bally's near Guo Mao today.
I noticed:
1. AC is way too hot for my taste;
2. Only 3 ppl in weight room,
3 Cardio room was full (40 ppl?), but 75% of those on treadmills were
walking instead of running.
4. The aerobics class was full. Girls wear fancy exercise clothes such as sexy sports bras. |
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d*i
发帖数: 9453 | 6 ☆─────────────────────────────────────☆
mountainleaf (mountainleaf) 于 (Tue Mar 18 03:42:30 2008) 提到:
主要目的是减肥.
☆─────────────────────────────────────☆
moneyhunter (moneyhunter) 于 (Tue Mar 18 04:02:39 2008) 提到:
所有有效的训练都包括三部分：有氧（aerobic），力量（strength），柔韧（
flexibility）。缺一不可。
力量训练第一能调动更多肌肉组织，增加新陈代谢，消耗脂肪；第二能塑造形体，改善
外观。还有改善神经反射什么的一些其他的好处。
没做过的话最好先找个教练，了解一些预防伤害，增加效率的技巧，熟悉以后再自己来
。
☆─────────────────────────────────────☆
daylight (家有猪朋狗友。) 于 (Wed Mar 19 00:22:04 2008) 提到:
嗯。我也刚好想问这个问题。今天问的 r |
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b*********3
发帖数: 748 | 7 是的，我觉得新手最好先aerobic training练一个月后再开始搞interval |
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d*i
发帖数: 9453 | 8 ☆─────────────────────────────────────☆
OMalley (Grey\'s Anatomy) 于 (Sun Apr 27 16:03:51 2008) 提到:
原来一直认为下午 4－5 点是运动的最佳时间，但刚看了一篇文章说是早晨运动的话可
以提高消耗能量中 burn fat 所占的比例。
When is the best time of day to do your aerobic exercise? The answer is any
time! The most important thing is that you just do it. Continuous
cardiovascular exercise, such as walking, jogging, stair climbing, or
cycling, sustained for at least 30 minutes, will burn body fat no matter
when you do it. However, if you want to get t |
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f******6
发帖数: 723 | 9 呵呵，在学校测的，就是说说项目和过程，个人数据就不公布了，反正我属于athlete
那个category：）
1。Aerobic capacity: Treadmill上测试的，鼻子夹住，用嘴呼吸（会戴一个头盔，呼
出气体的volume会纪录在机器上）。一开始incline是10，速度是1.7，然后3分钟后变
成incline=12,speed=2.5；6分钟后变成incline=14,speed=3.4；9分钟后变成incline=
16,speed=4.2。。。
2。Body composition: 用那个小仪器测量的。据说在body composition lab里面有那
种穿泳衣然后跳到水里测试的。不过这个精确度应该可以了吧，我是17%。如果可能，
我希望我能<15%。呵呵，我就是喜欢很slim，很健康的slim,不是那种若不经风的形象。
3。Flexibility：坐在地上去reach最远的距离。。。这个。。。不太好说明白：）我
这项最差，略好于avg.
4。Endurance：1分钟sit-ups。
5。Strength：测量腿部和手臂力量，器械上测试的。嘿嘿，小时候练习 |
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d*i
发帖数: 9453 | 10 ☆─────────────────────────────────────☆
maxbenner (max) 于 (Tue Dec 16 08:13:09 2008) 提到:
我现在在使用high intensity interval training (HIIT)/interval sprinting 据说
比普通的aerobic exercise 强5倍 in burning fat! （anecdotal evidence）
here is the drill,
on a treadmill, warm up on 8-9 for 5 minutes
Run at 10-11 for 1 minute (HR=130)
increase speed to 14-15, run for 30s (HR>160),
bring speed back down to 11, run for another 1 minutes,
continue the cycle 6 times.
cool down 5 minutes
total time=19 minutes.
if |
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f*******n
发帖数: 5241 | 11 From Alwyn Cosgrove's blog：
"Here's a study that came out late last year:
Irving et al.
Effect of exercise training intensity on abdominal visceral fat and body
composition.
Med Sci Sports Exerc. 2008 Nov;40(11):1863-72.
The study consisted of three groups:
1. No exercise
2. Low intensity aerobic exercise (5 days per week low intensity)
3. High intensity (above Lactate threshold) exercise (3 days high intensity,
2 days low)
The exercise groups burned the exact same calories (so exercise time was |
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D****o
发帖数: 12808 | 12 难道不在aerobic区，长期在anaerobic区或者更往上，就是在长肌肉了么？
根据这个表，跑步没办法减脂啊。。。
我跑个20分钟，心跳就150＋了，再继续20分钟，就在长肌肉了。。。 |
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f*******n
发帖数: 5241 | 13 关于有氧和无氧运动，可以读一下这些：
http://en.wikipedia.org/wiki/Aerobic_exercise
http://en.wikipedia.org/wiki/Anaerobic_exercise
感觉写得不错。一般长跑（甚至包括Interval training)都是有氧，无氧只能
持续很短时间（up to about 2 minutes)，主要包括举重和短跑冲刺。再说，
为什么要怕长肌肉呢？即使单从减肥的角度说，那里也提到：
Aerobics does not increase the basal metabolic rate as much as some forms of
weight-training (which builds muscle mass), and may therefore be less
effective at reducing obesity.[citation needed] Further, higher intensity
exercise, such as High-intensity interval traini |
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c******t
发帖数: 1733 | 14 ##对于每天坐着工作的，问题是腹肌太弱，腰部的肌肉（erector spinae muscles）太
紧张, 引起脊柱变形，需要crunch来帮助矫正姿势。##
脊柱的肌肉有两部分，位于后面的extensors和位于前部的flexor（包括腹
肌），extensors保持脊柱直立和举起重量，flexor控制脊柱向前弯曲。强壮的脊柱需
要两部分肌肉，整个core的加强，而不是你说的“需要crunch来帮助矫正姿势”。强化
脊柱需要三方面练习，增加力量，柔韧性和拉伸以及利用大肌肌群的Aerobic运动。
Crunch是一个比较低效的运动，而且脊柱变形了你绝对不能做crunch, 更谈不上“需要
crunch来帮助矫正姿势”
##从运动解剖和运动机能上讲，脊柱的活动范围（range of motion）主要是受到连接
的肌肉限制的。所以说crunch会压迫到脊柱根本就是无稽之谈。##
我不知道你从哪里得出的结论，spine的range of motion 是由肌肉决定的，
肌肉弱化或受伤是range of motion的一个限制因素，但spine的ran |
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b********t
发帖数: 5261 | 15 背前面还是后面啊？每天背我女儿走30分钟可以不？呵呵
4. Aerobic 的练习：久坐的人，背着15-20lb的背包摆臂快走30分钟就很有效了。 |
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s*******k
发帖数: 3071 | 16 Not everyone run for a marathon, at least I'm not. I only run for a
refreshing feeling to start a day. Well, most of time, I don't run, actually
, I jog for 30m-40m, and I feel refreshed, energetic, and I think I reach my
goal.
Additionally, if it's true to take that many miles of running for our bodies
to start burning the fat, why the whole universe is telling us 30-40m
aerobic exercise is good for lose fat?
don
distance
fast |
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B********y
发帖数: 1356 | 17 Good question! My understanding is that fat burning does not only occur
during this 30-40 min aerobic exercise. It takes place 24 hrs a day when
your calorie intake is lower than you output. Exercise itself doesn't do as
big part as you think. It 'merely' brings up your metabolism and consume
some extra calories so that your body has to seek for fat to sustain its
daily function for the rest of the day.
actually
my
bodies |
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C*****a
发帖数: 2242 | 19 此教练有十几年的赛艇队执教经验，当年差点入选了美国国家赛艇队（因伤未能成行）
，所以还是很
牛B的。当然了，他制定的计划主要是针对赛艇这个项目的，所以仅供大家参考。
邮件内容如下：
ork toward aerobic activity of an hour at a time, 3x per week, but at a
conversational pace. Literally. If you can find a partner, go for an
hour jog, and talk the whole time. If you can't talk, you're going too
fast. This will develop the capillaries in your muscle tissue, and help
your body to be a more efficient processor of oxygen. Don't worry about
pushing hard.....yet. We're building a very wide b |
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s*********n
发帖数: 2283 | 20 现在回想起来, 一两年前, 我似乎有同样的经历...早上容易醒, 睡眠质量不是很高的说. 现在想
起来, 也许一些非运动的因素在起作用. 比如, 饮食, 工作/学习压力, 生活压力, 心理调节, etc.
1) 饮食上是要少喝咖啡, only drink coffee in the morning...
2) 剧烈运动要在睡眠前4/5小时结束. A 10 min or so light aerobic exercise may not
be a bad idea before sleep, I think, ...
3) 成功的饮食控制对心理调节是有帮助的, which improves your self confidence and
physical fitness...
4) 可以看一些书/电影, 干一些自己喜欢但是和工作/学习无关的时, relax, relax...
5) 减慢生活节奏, 故意做事拖拖拉拉, don't push yourself too hard...
just my 2 cents. Hope they would help. |
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B********y
发帖数: 1356 | 21 you won't see any obvious results if you only do abs exercises. You need to
cut your body by controlling your daily calorie intake and doing a lot of
aerobic exercise and weighing lift. |
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b***i
发帖数: 10018 | 23 是的，一般人run by feel都是跑快了的。
转载一段描述感觉的:
I also am at the point where I rarely wear a HRM...in Stu Mittleman's book,
Slow Burn, he actually describes in words how you should feel when running
in the right zone so that you don't have to rely on a HRM.
In a nutshell he says that if you feel as if you are aware of all of your
surroundings...hear the birds, the cars rushing by and feel good about your
run and you are breathing from low in the belly, you are in a fat burning,
aerobic mode.
If you feel as |
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a***a
发帖数: 40617 | 24 http://www.quirkology.com/UK/Experiment_sport.shtml
Full results
Everyone was asked to indicate whether they would find a member of the
opposite
sex more attractive if they engaged in one of 15 sporting/physical
activities
(response options ‘yes’, ‘uncertain’, and ‘no’). The percentage of
men giving the ‘yes’ option to each option is as follows:
Men
Woman
Bodybuilding
5
Aerobics
9
Rugby
6
Golf
13
Golf
18
Bodybuilding
19
Rowing
20
Yoga/Pilates
20
Football (soccer)
30
Cycling
37
Extreme sports
32 |
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s*********n
发帖数: 2283 | 25 According to a study published in the New England Journal of Medicine, it
was discovered that breast ogling can improve a man’s health and add to his
lifespan by four to five years.
A 10-minute preoccupation on the assets of a well-endowed female is more or
less equivalent to a half-hour aerobics workout. Five years of study
revealed that chest gazers had slower resting pulse rates, lower blood
pressure and fewer cases of coronary diseases, since mammary watching often
result in sexual excitemen |
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z********0
发帖数: 9013 | 26 oh. my next aerobic workout will be sitting in gym, watching sexy women and
YY
his
or
often
improves |
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z********0
发帖数: 9013 | 27 try more aerobic workouts |
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l******l
发帖数: 2679 | 28 有氧运动（aerobic)和无氧运动（anaerobic)分别指在细胞的能量代谢过程中
是否有氧气参与。顾名思义，有氧气参与就是有氧运动，反之就是无氧运动。
身体的能量代谢就是把摄入食物中的化学能转换成运动时肌肉压缩扩张所需要的生物能
的过程。
大部分人体细胞更喜欢有氧代谢，因其能量代谢过程直接高效。有氧运动时，只要还有
能源储备和充足的氧气，肌肉细胞几乎会不知疲倦的压缩扩张。
当运动强度增大，对能量的需求超过了有氧代谢所能提供的能量时，无氧运动就发生了。
此时，肌细胞只能动用储藏在内部的肌糖元通过另一种代谢过程来获得所需的能量，这种
代谢过程比较复杂，不需要氧气的参与，但能量转换效率要比有氧代谢低多了。
有氧代谢的副产品是二氧化碳，通过呼吸自然派出体外，不影响运动能力。无氧代谢在
代谢过程中却会生成许多代谢物，比如乳酸等，这些代谢物不能像二氧化碳那样能马上
派出。当积累在肌细胞周围的代谢物浓度太高时，就会产生两个效应：一是肌肉压缩
扩张能力减弱；二是刺激神经单元，使人感到酸涨疲倦。两个效应合在一起就是运动效率
的被迫降低。
值得注意的是，有氧运动和无氧运动并不是径渭分明的.不存在一个 |
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l******l
发帖数: 2679 | 29 这一篇写得好，很专业。与俺的泛泛而谈从宏观上描述不同，这篇从微观入手，
分析得更细致清晰，特别适合和LZ一样有一些生化背景的人阅读。俺即达到了
抛砖引玉的目的，同时也学到些东西。
俺不在这个领域做事，不怎么关心机体在运动时微观机制，但比较注重其宏观效应。
讨论有氧无氧的动机是探索其对运动效率和大多数人关心的减肥的影响。
在这个帖子中，从ATP的角度看，无氧代谢（anaerobic glycolysis）的能量
利用率比有氧代谢（aerobic oxidation)要低多了，前者每个glucose只能产生
2分子ATP，而后者则可产生36分子ATP。从减肥的角度看，低效的能量利用率无疑是
个福音，单位的时间内可以燃烧更多的热量。但有氧运动由于代谢物的堆积，做不长。
而无氧运动虽然单位时间内消耗的热量低，但却可以作很长。如果不计投入的时间的话，
最终也能有很好的减肥效应。
俺觉得把这两者结合起来，就能get the best from both worlds，而这种运动
就是HIIT或CROSSFIT。所以热衷于高效减肥的，应该多考虑这种混合型的运动。
P
动。
limit |
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g********s
发帖数: 1969 | 30 That's why it called "Power". It's more like aerobic workout.
Keep doing it. You will improve very fast and be amazed by your own progress
. |
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f*******n
发帖数: 5241 | 33 http://running.competitor.com/2010/09/training/ask-the-experts-can-i-get-faster-at-40_13702
Highlights：
......very few runners at our “recreationally competitive” level do really
hard workouts on a regular basis. I’m talking about going to the track and
blasting 12 quarters at mile race pace, running hill repeats until you’re
literally lightheaded, and planning threshold runs that are so tough you
actually get butterflies in your stomach before you do them.
I’d also like to draw your attention t... 阅读全帖 |
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s*********n
发帖数: 2283 | 34 你能不能科谱一下LHR?
你是不是说, LHR 比 aerobic exercise 更有效, in terms of cardio and endurance
? |
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b***i
发帖数: 10018 | 35 不只是weight，排骨也照样跑LHR，是aerobic development |
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f*******n
发帖数: 5241 | 36 【 以下文字转载自 Weightlifting 讨论区 】
发信人: fitforfun (FFF), 信区: Weightlifting
标 题: 大重量的力量练习与跑步运动
发信站: BBS 未名空间站 (Sat Dec 11 12:25:59 2010, 美东)
我觉得很多运动的教练都还没有认识到常规的Strength Training对各种运
动的促进和帮助。我看的一本书，Racing Weight中有个例子，2008年挪威
的几个人“在Medicine and Science in Sports and Exercise”发表了一篇
论文，“Maximal strength trainingimproves running economy in
distance running”，研究者找了17个训练有素的跑步选手，一组继续他
们的正常训练，另一组每周增加三次力量练习，用4RM的重量做四组Half
Squat，每组四次，八周以后，这组选手不但力量提高了，Running Economy
提高了5%，在maximal aerobic running speed上的耐力更是提高了... 阅读全帖 |
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B*B
发帖数: 87 | 37 男， 30+, 一直跑步，隔天跑，每次都在2小时以上，速度比较慢，控制心率在150下的
有氧，距离在10－16mile。
不过还是有肚子，虽然跑步，但是基本不节食，吃到饱，但是从来不吃垃圾食品，从来
不吃甜食，大量蔬菜水果，肉类只吃牛排和鱼肉。
觉得体脂还是不低，肚子下不去。
跑步有几年的历史了，以前有一段时间每天跑，而且控制饮食，一度瘦过，不过很痛苦
。觉得跑多了不吃进去恢复不过来。其实即使那时候觉得肚子上还是有层肥肉，从来没
有出现过传说中的N块腹肌。
光跑步，从来没有做过别的类似8min abs之类的。
以前从来没有刻意要减肥，现在没有刻意要减肥。
只是觉得自己跑的不少，而且感觉aerobic capability还不错，fitness level还不错
，但是觉得自己体脂不低，而且一直有肚子，把这个现象报告一下。
这情况是不是传说中的苹果体形？有肥肉都往肚子上去？
要想去肚子是不是只能节食？ |
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P*******l
发帖数: 4895 | 38 这个学期gym的group exercise有以下的课程，大家觉得那些比较好，值得参加？
body sculpting
bollywood
butts & gutts
capoeira
cardio kick-box
hip hop
pilates
salsa
spin
west coast swing
tone & condition
power yoga
yoga
water aerobics
zumba |
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j**f
发帖数: 7403 | 39 看你啥目的了吧？ 比如，俺的目的是提高身体素质，有氧为主，兼力量和柔韧。
所以如果是我，我会每星期先保证3次自己跑步，以下面课程为辅助，选：
spin（一星期1-2次，跑步的替换项目，膝盖不舒服的时候，改这个）
power yoga（两个星期1-2次，这个很累，俺一星期1次就足够了，练一些偏门肌肉）
butts & gutts（1星期1次，先试听，看看老师的套路如何，没劲就算了）
pilates（两星期1次）
另外有几个课不知道是啥，可以去试试看：
body sculpting, bollywood,capoe..., tone and condition. 这几个不知道老师会
教啥，上一次课，回家看看48小时内是否浑身疼。疼就继续上。：）
其他的舞蹈类的，都是浮云～
按理说，舞蹈是个好东西。可是GROUP CLASS进度太慢，几乎没有任何的锻炼
效果，浪费时间，学不到啥。最后学不到几个动作。真对SALSA和SWING有兴趣，直接
去相关的CLUB，一晚上比你一学期上课学的还多，还更有意思。：）
这个学期gym的group exercise有以下的课程，大家觉得那些比较好，值得参加？... 阅读全帖 |
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c**********t
发帖数: 8546 | 40 今天看了下学校的GYM,有一些课程可以上，可是发现大部分我都不认识！查也查不出个
什么来，麻烦大侠们帮我解释一下吧，谢谢！
1、pilates （普拉提？)
2、lunch crunch circuit
3、ZUMBA
4、cardio mix
5、butts&guts
6、step it up
7、vinyasa yoga （什么瑜伽？）
8、cardio dance
9、kick butt BOSU
11、H.A.B.I.T
12、aqua aerobics
13、20/20/20 (这个太匪夷所思了..) |
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l********y
发帖数: 1327 | 41 12、aqua aerobics
水中有氧?据说不错 |
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j**f
发帖数: 7403 | 42 我看过游泳池里他们上有氧课。就是在水里走来走去。拿个类似哑铃的东西，
上举侧举。。。
当时所有上课的人，最年轻的50左右。
楼主最好问好了。
12、aqua aerobics
水中有氧?据说不错 |
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f*******n
发帖数: 5241 | 43 http://www.netwellness.org/question.cfm/28515.htm
Question:
Hi, I`m a RD. Have a client that is in the starvation mode. Know your are
supposed to not change amount of calories consumed but help them to eat
differently. Not sure what this means. Not had a client like this in past.
Also, know it will take ~ 6 months for this client regain an appetite.
Client states not hungry. I`m out in an area with not a lot of access to
information. Hope you can help me to help them. God Bless
Answer:
Thank you... 阅读全帖 |
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j**f
发帖数: 7403 | 44 jj你平时这些文章都是怎么找来的呢？ 总看到你贴很好的文章。
可是我自己平时都不知道怎么找。呵呵。：）
http://www.netwellness.org/question.cfm/28515.htm
Question:
Hi, I`m a RD. Have a client that is in the starvation mode. Know your are
supposed to not change amount of calories consumed but help them to eat
differently. Not sure what this means. Not had a client like this in past.
Also, know it will take ~ 6 months for this client regain an appetite.
Client states not hungry. I`m out in an area with not a lot of access to
information. Hope you ... 阅读全帖 |
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j**f
发帖数: 7403 | 45 刚仔细读了，文章写的相当的好啊。 浅显易懂。 俺彻底明白了。
重点的一句：
6个月内，减重不要超过原体重10%。 6个月后，应该坚持几个月平台期，再考虑
新的减重计划。否则伤身体啊。：）
也就是说，对于大多数女生，半年内不能减肥超过10磅。俺没理解错吧。
再加上几个月的坚持平台期。也就是说，1年内，不能考虑减肥超过10磅。
看来俺5磅的目标还是比较现实的。就是不知道啥时候能达到。
http://www.netwellness.org/question.cfm/28515.htm
Question:
Hi, I`m a RD. Have a client that is in the starvation mode. Know your are
supposed to not change amount of calories consumed but help them to eat
differently. Not sure what this means. Not had a client like this in past.
Also, know it will take ~ ... 阅读全帖 |
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z********0
发帖数: 9013 | 46 A team of scientists led by researchers from the Karolinska Institute in
Sweden has determined that men who regularly work out with weights are 30-40
percent less likely to die from a cancerous tumor.
The results, which were published in the Cancer Epidemiology journal, were
based on a study of 8,677 men aged 20 to 82 over a twenty three year time
span. Each volunteer in the study had regular medical check ups that
included comprehensive measurements of their muscular strength.
Scientists closel... 阅读全帖 |
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z********0
发帖数: 9013 | 47 SORRY 力量练习一般的HRM也不准
The heart rate monitor doesn’t know whether your increase in heart rate is
due to several large muscle groups working (cardio), an isolated muscle grou
p lifting a weight (strength training), or even if adrenaline or excitement
is increasing your heart rate. It just knows your heart rate, and the formul
as it uses to estimate calories are based on studies of aerobic exercise, no
t other activities. So, it's going to overestimate your calorie expenditure
when the rise in heart... 阅读全帖 |
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f*******n
发帖数: 5241 | 49 是定义不一样。我说的无氧是真的无氧，VO2max或以上的那种。
在无氧和你说的aerobic之间还有很多中间地带。 |
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B********y
发帖数: 1356 | 50 If you have too big arms, the only way to reduce the size is to loose some
weight. Since your body fat percentage is already very low, you'll have to
cut some lean mass. It'll make you look even more ripped (it may not be
ideal for bikini contest because you are already lean enough at BF 14%).
Cutting lean mass is the same business as cutting fat though. You'll need to
pull up tons of aerobics and start diet. Avoid lifting heavy is a way to go
. I also suggest you focus on you low body. Thicker ... 阅读全帖 |
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