s*********n
发帖数: 2283 | 1 Hmmmm .... here is my understanding ... hope it would be useful to you.
本质上, 跑步机 usually assists endurance training. 椭圆机 was designed for
supporting resistance training, which sometimes is taken as a special form
of strength training. 但是很多人也用椭圆机去improve his/her endurance
performance with different exercise zones.
Anyway, 回到你的问题, "不知道如果在跑步机上跑15分钟, 椭圆机要多长时间?", 好
象,现在流行的理论, 是用 hear-rate based equivalence 来决定.. |
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c******t
发帖数: 1733 | 2 Common errors performing classic lifts.
by Sergey Rudnev,IKSFA Master Coach
a) JERK 1. Error: feet are wider than shoulder width Consequences: reduction
of the distance and speed of acceleration of the bells, worsening of the
efficiency of the leg work. Causes: low mobility in the hip joints or lack
of knowledge of physics. Correction: in the former case I recommend rocking
in gymnastic bridge or static rack holds (1-5 minutes). In the latter I
recommend revising the section of physics entitled ... 阅读全帖 |
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c******t
发帖数: 1733 | 3 Common errors performing classic lifts.
by Sergey Rudnev,IKSFA Master Coach
a) JERK 1. Error: feet are wider than shoulder width Consequences: reduction
of the distance and speed of acceleration of the bells, worsening of the
efficiency of the leg work. Causes: low mobility in the hip joints or lack
of knowledge of physics. Correction: in the former case I recommend rocking
in gymnastic bridge or static rack holds (1-5 minutes). In the latter I
recommend revising the section of physics entitled ... 阅读全帖 |
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c******t
发帖数: 1733 | 4 Principles of core training
1. Exercises should be performed in a standing position: most of your trunk
exercises should be performed standing up, since this is the position of
most athletic movements. While you’re standing the exercises involve all
the trunk-and hip-stabilizer muscles and not just the abdominal or low back
in isolation.
2.Training should target endurance, strength and power: The trunk muscles
are important for maintaining good posture and spinal alignment. This is a
24 hour, 7... 阅读全帖 |
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c******t
发帖数: 1733 | 5 Principles of core training
1. Exercises should be performed in a standing position: most of your trunk
exercises should be performed standing up, since this is the position of
most athletic movements. While you’re standing the exercises involve all
the trunk-and hip-stabilizer muscles and not just the abdominal or low back
in isolation.
2.Training should target endurance, strength and power: The trunk muscles
are important for maintaining good posture and spinal alignment. This is a
24 hour, 7... 阅读全帖 |
|
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c****1
发帖数: 5654 | 7 WL is just part of fitness, maybe 20-25%, in order to be fit, you need
to have speed, endurance, agility, balance, flexibility and power.
WL is just one of the main way to increase power.
We have a separate board called weight-lifting, btw.
u are right, 体操运动员的
produce
same kind of muscle.
But gymnasts need speed/muscle endurance/agility/flexibility to be a
very good gymnast.
It all depends on how much percentage do you spend your exercise
on weight lifting. I see a lot of serious BBers spend ov... 阅读全帖 |
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c******t
发帖数: 1733 | 8 我的理解是不能。 长肌肉你必须load有增长。比如你从45到50磅， 能长肌肉。到50lb
，身体适应了后，基本就是维持。要想再长，增加到55lb才行
一般
5rm 力量
8-12rm body building
15rm 以上endurence
不过有endurance也很好呀，没必要非要长肌肉 |
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a******1
发帖数: 1519 | 9 http://en.wikipedia.org/wiki/Physical_exercise
Types of exercisePhysical exercises are generally grouped into three types,[
7] depending on the overall effect they have on the human body:
Flexibility exercises, such as stretching, improve the range of motion of
muscles and joints.[8]
Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing
, running, hiking or playing tennis, focus on increasing cardiovascular
endurance.[9]
Anaerobic exercises, such as weight training, functi... 阅读全帖 |
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t***k
发帖数: 610 | 10 Tried it yesterday, and it was good. Core, balance, endurance, etc, etc.
The question is, will it bulk up your muscle? I mean if we rank muscle size
gained from the following practices, where will TRX fit in?
1. Traditional Barbell/Dumbbell free weights, 3x5, 5x5, Olympic, Weider/
Arnold style
2. Cross fit, kettle bell, bumper plates barbell, explosive and endurance
3. P90X, tone and definition, with some body weight, dumbell/resistance band
training, pull ups, etc
I think traditional > crossfit... 阅读全帖 |
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x******y
发帖数: 89 | 11 有道理～我们学校的ｇｙｍ貌似没有kettle bell课，虽然没有叫crossfit的，但有个
课叫Cross Training的，描述的是这样“ Muscle confusion, muscular endurance,
be fit for any occasion... You may have heard the theories, but have you
tried the exercises? Come to this class if you are serious about being
challenged. This class offers a variety of class structures to test muscular
and cardiovascular endurance, strength, agility, core, balance, and overall
fitness.”
这个行不？ |
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S********t
发帖数: 3431 | 12 刚开始练5x5不到两周吧，squat有点急于求成，想着以前机器上练过，前阵子也一直在
做leg press。所以一上来加的重量比较大，200以上。
头一周腿很酸就不说了，意料中。开始猛吃肉，还有粉，第二周差不多恢复些了，没那
么酸了。本以为熬出头了，然后休息日去打了场不太激烈的篮球。结果只发了几次力，
腿就剧
烈的痛，过了二天也没好完只有skip了squat。又过了二天就是昨天，感觉好像不疼了
，又去squat了。热身轻重量也没事，加到180的样子有点不舒服了。最后还是咬牙忍疼
做完了五组220。完了腿很涨，用哪怕一点点的力蹬地都很痛。
结果回家后，上下楼梯都成问题，连坐马桶都很难蹲下去。。。躺着拉脚后跟，膝盖弯
超过90度，大腿肌肉就有充血后被拉疼的感觉。
这让我很担忧。上网又查了下，认识到自己犯了冒进的错误，应该严格按program来从
50% * 5repax开始。我知道训练的目的就是刺激肌肉，一定程度的破坏肌肉纤维，让肌
体的恢复的时候边修复边生长。但我就不太好区分，像这样静止时不疼，轻轻发力局部
肌肉就很疼的状态是不是有点过头了？那我是不是还要继续练squat吗？是不是应该休... 阅读全帖 |
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S********t
发帖数: 3431 | 13 呵呵，就是觉得自己有点基础，没按部就班，急于求成就出问题了。这几天只有休息了。
warmup 确实是按SL的建议做了的，但是warmup到比较重的时候已经不舒服了，当时可
能应该放弃。
endurance的问题我有点担心。因为我练腿目的是打球，我现在计划是休息一周，然后
从60~70%重量开始，练两个月5x5，然后deload一点做high rep。不知道这样如何？
或者我能不能修改下5x5，慢些加重量，多花些时间提高endurance(deload点做8~10rep
)？好像SL是很反对擅自修改program的 |
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t********8
发帖数: 199 | 14 附件这里贴不了，也邮寄不了， 我就放在我的blog里，欢迎参考
最近碰到很多对健身感兴趣的朋友，有些对自己的进步不是很满意，有些受伤，有些把
健康也搭进去了。 所以想把自己一些学习和大家分享，希望能让大家少走弯路，少受
痛苦。
特别强调我主要是针对象我一样的非专业人士，需要上班的，长期电脑前坐的，没有太
多时间运动的。又想有一个健康的体魄，充沛的精力，好看的身材。
健身黄金原则：
身体健康 〉 身材好（肌肉和匀称） 〉 能举多重，能跑多远
再次强调，如果你的目的是专业比赛， 那黄金原则就要倒着来了。
我自己开始健身的时候就是倒着来，追求重量，觉得只要我举起的重，我肌肉自然就结
实了，身材自然就好了。 而且老喜欢和人比， 跟前那哥们举60磅，看着比我还瘦小，
那我就上65。也不管什么form，举起就很有成就感。开始力量有一些进步，但很快就平
台了。重量上不去了，肌肉也感觉刺激不到。 跑步也是，我加1迈，再加一迈，再加一
迈... 意志力很强大， 结果有天发现膝盖疼了。 后来静下心来重新审视自己， 认真
学习， 重新有了一个新的开始。 很多技巧知识是有用，但觉得收获最大的... 阅读全帖 |
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t********8
发帖数: 199 | 15 附件这里贴不了，也邮寄不了， 我就放在我的blog里，欢迎参考
最近碰到很多对健身感兴趣的朋友，有些对自己的进步不是很满意，有些受伤，有些把
健康也搭进去了。 所以想把自己一些学习和大家分享，希望能让大家少走弯路，少受
痛苦。
特别强调我主要是针对象我一样的非专业人士，需要上班的，长期电脑前坐的，没有太
多时间运动的。又想有一个健康的体魄，充沛的精力，好看的身材。
健身黄金原则：
身体健康 〉 身材好（肌肉和匀称） 〉 能举多重，能跑多远
再次强调，如果你的目的是专业比赛， 那黄金原则就要倒着来了。
我自己开始健身的时候就是倒着来，追求重量，觉得只要我举起的重，我肌肉自然就结
实了，身材自然就好了。 而且老喜欢和人比， 跟前那哥们举60磅，看着比我还瘦小，
那我就上65。也不管什么form，举起就很有成就感。开始力量有一些进步，但很快就平
台了。重量上不去了，肌肉也感觉刺激不到。 跑步也是，我加1迈，再加一迈，再加一
迈... 意志力很强大， 结果有天发现膝盖疼了。 后来静下心来重新审视自己， 认真
学习， 重新有了一个新的开始。 很多技巧知识是有用，但觉得收获最大的... 阅读全帖 |
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b********z
发帖数: 2092 | 16 To BigBlue --you might be interested
http://m.thepostgame.com/blog/road-saturday/201406/college-foot
This spring, the Michigan athletic department admitted what many had long
suspected: Student football ticket sales are down, way down, from about 21,
000 in 2012 to a projected 13,000-14,000 this season.
The department has blamed cell phones, high-definition TV and student apathy
sweeping the nation. All real problems, to be sure, but they don't explain
how Michigan alienated 40 percent of its s... 阅读全帖 |
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ET
发帖数: 10701 | 17 flexibility & endurance are probably the most related to golf in my opinion.
I use running to maintain my endurance.
I stretch at least twice everyday . (one is in the early morning. the other
is probably after dinner. |
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U******u
发帖数: 5829 | 18 A Time for Us ！
力刀
今天，在办公室工作累了，在自己的网站流览旧帖，看到网友facs给我的帖子：
“给老刀：A Time for Us” 以及文内所附的那些优美动人乐曲和电影片段，挺有
感触的……
有时工作累了或烦了时，我会时不时翻看一下自己珍藏的十多年来网上江湖横行时
与一些网友的交流。回味一下那人生特殊的网络空间的交流。
有时，一封很私人的来信、一句话、一个词、一个段子、一首歌、一幅画和照片能
让人感动之极，能催人泪下、能让人终生难忘。。。。。。
从96年第一次在华夏文摘发表“我们比西方人更重情感吗？”和“是张艺谋在污辱
出卖中国妇女？──读丹阳《走红西方的“中国文化”析》有感 ”、到搞河南艾滋
孤儿募捐、到在医学职业版上做了三年半的义务辅导，收到许许多多网友，尤其很
多女性网友、不少宝妈们的来信──有赞的、有诉说自己的私人情感和人生困惑的、
有职业和医学问题咨询请教的，那些真挚的言辞时常会有让我感动眼热甚至泪下的
瞬间。
我爱好网球，十多年里结识了众多场上场下的好友，开会外出甚至专程去会球友们，
痛快地大干一场，然后一同大块朵颐不胜乐乎。我迷上了枪，网上又结识了不... 阅读全帖 |
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k*******n
发帖数: 5546 | 19 LINK:
http://pistol-training.com/archives/6837
When someone says his pistol is reliable, what does that mean?
I’ve met people who defined “reliable” based on the amount of ammo they
carry every day. Someone who carries a Glock 19 with a spare mag wants 31
rounds straight without a stoppage and he’s happy. Of course, that’s a
mess from a statistical standpoint. The sample size is too small to draw
meaningful conclusions. It might sound smart, but do you really want a gun
that is up against its pe... 阅读全帖 |
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w*****o
发帖数: 1806 | 20 那这个buds吹得很牛的Girsan牌1911怎么样？
http://www.budsgunshop.com/catalog/product_info.php/products_id
GIRSAN 1911 SERIES .45 ACP
It is very hard to find affordability and high quality in the same firearm
when it comes to 1911 pistols. However, there is now a series of 1911's
available from Girsan company that finally make this a reality for US buyers.
Precision crafted Girsan pistols definitely raise the bar on quality while
maintaining an affordable price.
Girsan 1911 pistols include CNC machined bar st... 阅读全帖 |
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l****g
发帖数: 1705 | 21 恩，baiji推荐那个是提高endurance
我也一直以为高点提高cardio，和endurance不是一回事呢
我大学四年都白上了！ |
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i**v
发帖数: 131 | 22 又查了一下，这个东东名叫Triumph Triaction Endurance，贴个图~
endurance-bra |
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|
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m**********g
发帖数: 188 | 25 8/6/2013 Tu
Treadmill: 49 minutes
除了warm up 和cool down，心跳一直控制在140到160中间，跑的比之前要慢了一些。
一直在steady state cardio和circuit中间摇摆，主要是因为目标不明确，我到底是要
快速减肥呢还是要增强自己的endurance呢？短期内我想快速减肥，长期我想增强
endurance。我想减肥应该是circuit有效，可是跑步虽然不是最efficient的减肥手段
，却对短期和长期都有作用啊！看来是我短期快速减肥的想法还不够强烈。 |
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p*********l
发帖数: 26270 | 26 我的意思是，三角形size变大了，还是三角形，不能变成圆形，size可以变化。比如，
你的腹肌的腱划是天生的，你练腹肌可以改变腹肌大小，但是腱划改变不了，所以腹肌
的排列和形状改变不了。
长跑和其他endurance运动，消耗很大，burn掉的不仅仅有糖原和脂肪，还有肌肉，尤
其是使用较少的肌肉，比如上身的肌肉，所以增肌阶段不建议长跑和其他endurance运
动。 |
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p*********l
发帖数: 26270 | 27 你咋逻辑这么差？
"欲望过剩，可以通过endurance training来释放"
不等于
"所有做endurance training的人都欲望过剩" |
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p*********l
发帖数: 26270 | 28 你咋逻辑这么差？
"欲望过剩，可以通过endurance training来释放"
不等于
"所有做endurance training的人都欲望过剩" |
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t********8
发帖数: 199 | 29 【 以下文字转载自 Fitness 讨论区 】
发信人: tizhong188 (tizhong188), 信区: Fitness
标 题: 非专业人士的力量训练
发信站: BBS 未名空间站 (Tue Sep 30 17:05:52 2014, 美东)
附件这里贴不了，也邮寄不了， 我就放在我的blog里，欢迎参考
最近碰到很多对健身感兴趣的朋友，有些对自己的进步不是很满意，有些受伤，有些把
健康也搭进去了。 所以想把自己一些学习和大家分享，希望能让大家少走弯路，少受
痛苦。
特别强调我主要是针对象我一样的非专业人士，需要上班的，长期电脑前坐的，没有太
多时间运动的。又想有一个健康的体魄，充沛的精力，好看的身材。
健身黄金原则：
身体健康 〉 身材好（肌肉和匀称） 〉 能举多重，能跑多远
再次强调，如果你的目的是专业比赛， 那黄金原则就要倒着来了。
我自己开始健身的时候就是倒着来，追求重量，觉得只要我举起的重，我肌肉自然就结
实了，身材自然就好了。 而且老喜欢和人比， 跟前那哥们举60磅，看着比我还瘦小，
那我就上65。也不管什么form，举起就很有成就感。开始力... 阅读全帖 |
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p**********t
发帖数: 2636 | 30 It reminds me of my boyfriend who usually only climbs 3 routes a day plus a
warm up. He climbs once a month and that does affect his endurance a lot.
I've been running laps on 5.10+/5.11s in the gym a lot during the past half
a year to improve my endurance of leading full pitches outdoors, since 80-
100ft route would be similar to 2-3 laps on the gym wall. Supprisingly such
exercise improves my ability on 5.11+/5.12 routes as well.
My bf says once I can climb at his level he'll start feeling pre |
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k**e
发帖数: 2728 | 31 练endurance吧。一定要练好endurance啊。想想人家dean potter。。人没绳子都掉不
下来。。 |
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p**********t
发帖数: 2636 | 32 回答这个问题？
我没有follow过。不过self-coached climber里很多小练习跟我01－02年做的很多练习
类似。所以算是从一开始就被纠正过的。我同意如果不是教练逼，很多的drill很难做
下来。
Eric Horst的东西倒是对我挺有用的。我和我的一个regular partner都在gym里做过
4x4的bouldering练习，和在岩壁上20分钟一组的laps。而且一个很重要的理念就是你
只有某些日子是performance day，不是每一天都要work on your project。我会有一
段时间集中跑laps，有一段集中bouldering，有些天才会work on project。对我来说
去年去Yosemite的那一周就基本算endurance training了，基本都是moderate的长路线
，回来发现在gym爬明显耐力增加了，onsight能力进步了。
我觉得self-coached climber主要在于刚开始攀爬的时候掌握正确的动作，让有效的动
作称为你的习惯。而Eric Horst的书，我的理解就是，就像跑马拉松的人要有long run... 阅读全帖 |
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a******a
发帖数: 283 | 33 echo cliff。
也可以上我们这里来bouldering。我在我们附近山上有好些projects。其中有个简单的
V5，快sent了；有个有趣的V6，可以折腾折腾，但是离send还有好长一段距离。主要集
中在把所有能弄的V2，V3都搞掉。V4也有可能。目前力量和endurance比较差劲，不过
bouldering不需要太多的endurance，可以练习技巧。 |
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d**e
发帖数: 1124 | 34 天气好, 心情好, 所以就决定放纵一下, 把general aerobic run改成5K自测. 距离上
次自测已经2个多月了, 也是该衡量一下训练结果的时候了. 牢记WHX的话, 这次把老命
豁出去了, 开始明显太快了, 中间慢了一会儿调整了一下. 后面感觉到肺火辣辣, out
of breath, 就没敢再push. 看来还是自己不够tough啊.
几点感受:
1. 跑5K还是要穿比较紧的racing flat, 我的2E鞋子在paw back的时候明显导致了太多
无用功 - 就是脚丫子在鞋里的滑动太多. 这在速度慢的时候从来没有.
2. 5K虽然要求快, 一开始太快也不好.
3. 要想好成绩, 好是要push自己, 更hard. 我总对自己的肺没信心, 所以一有什么不
适就不敢push了. 腿脚还不错, 逼近踢了10多年球, 又练过短跑. 练肺有什么好办法吗?
4. 用5K来估计半马或者全马可能不准确. 特别是对于有些短跑底子的. 首先endurance
得上去, 才能用5K来外拓. 我就属于endurance比较差的那种. 我计划半马还是用比较
保守的pace还完成.
总体来说 |
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w****1
发帖数: 4931 | 35 Actually my breathing pattern is drastically different for long slow run
vs 5K. For the 5K I force myself to do 2/2 breathing or faster. For long
easy run I do 4/4. The question about running form in ultra really has
to do with the endurance of different leg muscles. My calfs can generate
a lot power over short distances, but they don't yet have the endurance
that could carry me to the marathon distance. So currently while I can
run a 5K landing on forefoot, I cannot do it in a marathon.
runnin |
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y******n
发帖数: 4527 | 36 en, I do not know if I can run a 3:30 marathon now because you have to
respect the distance. You would never know how the fatigue will crash you
before you had experience.
One requires endurance and the other requires less endurance but fast pace.
Not necessarily correlated. |
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w****1
发帖数: 4931 | 37 easy 5.5-miler @ 7:25 today, shin felt 100%, although I got a little
inflamed tendon on my right foot from yesterday's 5-mile five fingers run.
lost a bit endurance but don't feel too bad after a 9-day layoff. now the
challenge is to build up marathon distance endurance with forefoot strike,
something quite new to me. |
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w********6
发帖数: 12977 | 38 Question: Should I Carbo Load Before the Marathon?
Is carbo loading just a myth? Will eating more carbohydrates the day before
the marathon help my endurance?
Answer: The expert physician panel at the 2005 Marathon Directors College
said carbohydrate loading has been dropped by most serious marathoners. You
should eat a normal diet with 60-70% carbohydrates the week before the
marathon, but do not increase your total calories.
The Old Carbo-Loading Theory
The older regimen had endurance athletes |
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w****1
发帖数: 4931 | 39 I definitely lack endurance right now, only had one 20-miler after 5K
training. In principle, I was targeting a faster marathon pace in training,
and so far I'm only in the base building stage. I thought speed could make
up for the lack of endurance for now and give me a BQ time. Unfortunately it
didn't happen. Hopefully I can get back in training pretty soon. |
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w****1
发帖数: 4931 | 40 For those that really need the endurance of these muscle groups, 12 reps is
hardly enough (better than none
of course). Boxers for example need extremely powerful and enduring core.
Today's best pound-for-pound
boxer in the world, Manny Pacquiao, doesn't do any weights at all. Guess how
many sit-ups he does everyday?
You think 500, 1000? No, 4000! Imagine that, 4000 sit-ups a day, how strong
a core you would have!
of |
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g*****r
发帖数: 4444 | 41 FFF姐不要动气，这里很多人都做力量练习的，白老大也在做strength exercise, 但那
个目的不是要像您一样。
版上似乎肌肉男挺多的，据说前版主和老狼都是，虽然我没见过。跑步的一般都上肢弱
一点，所以我两周前开始练上肢力量，少量多次，一周一天。但是若要像您那样，花那
么多事时间精力练P90X，我还是不愿意，本来时间就不多，要再练P90X, 哪有时间跑步
练endurance啊。您总不能指望我们都不用跑了，光练练P90X就能不断PR吧。
再说，连续几天不跑，endurance会退步，跑步姿势会歪掉，呼吸也会乱调，你能保证
光练P90X能保证我们能连续跑两个小时不停下来么，并且不受伤么？
力量练习能侧面提高跑步的速度，但是长跑多跑还是最关键的。 |
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c*******r
发帖数: 13580 | 42 very different. but then of course pedaling is pedaling, leg strength is leg
strength, and endurance is endurance. |
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b***i
发帖数: 10018 | 43 胖子哥，我试过最后一周减到30多的，可是比赛中就真是有疲劳乏力的感觉，正如那片
文章说的那样。他说有两种runner，“endurance monsters” and “speed demons”
我想我比较偏向于endurance monsters吧...特别喜欢medium long run, long run和
pace run。大幅度taper是对Fast twitch muscle比较有效的，所以可能对我不太适用？
我从70mpw减到45-50mpw就差不多了。 |
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T****a
发帖数: 4651 | 44 Zan. think this way, speed or endurance can be trained if you have the
passion, but passion is not trainable.
The one thing we have in common on this board is not speed or endurance, but
passion for running. |
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R*****s
发帖数: 41236 | 45 全马必须得有20迈以上的longrun来练endurance， 其实endurance相对好练，
每周末跑longrun就好了。。。
赛前carb loading + 比赛吃 GEL, 能量基本肯定就够了。。 |
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