j****y
发帖数: 1714 | 1 It is commonly believed that sugar is bad for you because it contains empty
calories.
It’s true, sugar has a lot of calories with no essential nutrients. But
that is just the tip of the iceberg.
Sugar, primarily because of its high fructose content, affects metabolism in
a way that sets us up for rapid fat gain and metabolic disease.
Fructose gets metabolized by the liver and turned into fat which is secreted
into the blood as VLDL particles. This leads to elevated triglycerides and
cholesterol ... 阅读全帖 |
|
v******s
发帖数: 6949 | 2 牛奶肉菜饭都吃的话无所谓，只用牛奶作为sole source of certain nutrients，肯定
不行的啊。 |
|
y******o
发帖数: 4098 | 3 不至于吧。。。你要是真差那点nutrient吃片supplement就得了，平时已经西兰花KALE
什么的都打汁了，不缺这点儿。。。吃素的人真正缺的是铁，B12, Omega-3 |
|
y******o
发帖数: 4098 | 4 不至于吧。。。你要是真差那点nutrient吃片supplement就得了，平时已经西兰花KALE
什么的都打汁了，不缺这点儿。。。吃素的人真正缺的是铁，B12, Omega-3 |
|
p*********l
发帖数: 26270 | 5 youtube上面一个不错的虽然有点boring的presentation
VIDEO SUMMARY: Skinny Fat No More - How to Overcome Your Skinny Fat Body
What Is Skinny Fat
• The skinny fat syndrome is most common amongst women, although men
also run into this problem
• The body has a thin appearance and your weight is within the normal
range but your percentage of body fat versus lean body mass shows that you
are overweight
• Skinny fat are caused by the wrong diet and lack of or the wrong
kind of exercise
Skinny Fat F... 阅读全帖 |
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y******o
发帖数: 4098 | 6 我没觉得有什么需要咬文嚼字的啊，这早上吃当然是吃的有营养，不饿肚子，能保证你
FUNCTION WELL的精力的了，吃多少因人而异啊，都是相对而言的，这也应该是吃“好
”的原意吧，只是有人纯粹理解成”多吃"了吧。我可没觉得早上来两包饼干是吃“好
”，外边地沟油炸的油条是吃”好“，吃一热乎乎的大馒头是吃”好“，营养成分上还
不如我妈对付我的三明治呢。你要是早上胃口小，吃的少，但应该吃的nutrients都吃
到了我没觉得这不是吃”好“啊。而且我总觉得这句话根本不是针对减肥或营养神马的
，是针对早上来不及吃饭饿一上午或者塞包饼干晚上麻辣火锅大吃大喝的都市病的。。
。咱跟这儿讨论这个没什么意义 |
|
v***l
发帖数: 2623 | 7 Weekly Report for week of July 14, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-14-14 1,161 1,248 94 1,154 -7 135
Jul-15-14 1,160 1,251 94 1,158 -2 134.8
Jul-16-14 1,155 912 133 779 -375 134
Jul-17-14 1,155 1,417 391 1,026 -129 134
Jul-18-14 1,155 1,096 133 963 -191 134
Jul-19-14 1,152 893 146 747 -405 133.6
Jul-20-14 1,148 747 132 615 ... 阅读全帖 |
|
v***l
发帖数: 2623 | 8 Weekly Report for week of July 21, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-21-14 1,148 1,226 148 1,079 -70 133
Jul-22-14 1,144 1,071 92 979 -165 132.4
Jul-23-14 1,144 1,186 360 826 -318 132.4
Jul-24-14 1,139 1,052 381 671 -468 131.6
Jul-25-14 1,138 1,000 91 909 -229 131.4
Jul-26-14 1,138 ... 阅读全帖 |
|
v***l
发帖数: 2623 | 9 Weekly Report for week of July 28, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-28-14 1,136 752 187 565 -571 131.2
Jul-29-14 1,128 1,144 - 1,144 15 130
Jul-30-14 1,135 1,069 52 1,017 -118 131
Jul-31-14 1,135 1,317 65 1,252 117 -
Aug-1-14 1,135 1,067 - 1,067 -68 -
Aug-2... 阅读全帖 |
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v***l
发帖数: 2623 | 10 第4周
Weekly Report for week of August 4, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Aug-4-14 1135 1232 - 1232 97 -
Aug-5-14 1135 1101 78 1023 -112 -
Aug-6-14 1138 902 104 798 -340 131.4
Aug-7-14 1138 1251 104 1147 9 -
Aug-8-14 1132 772 91 682 -451 130.6
Aug-9-14 1132 ... 阅读全帖 |
|
v***l
发帖数: 2623 | 11 Weekly Report for week of July 14, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-14-14 1,161 1,248 94 1,154 -7 135
Jul-15-14 1,160 1,251 94 1,158 -2 134.8
Jul-16-14 1,155 912 133 779 -375 134
Jul-17-14 1,155 1,417 391 1,026 -129 134
Jul-18-14 1,155 1,096 133 963 -191 134
Jul-19-14 1,152 893 146 747 -405 133.6
Jul-20-14 1,148 747 132 615 ... 阅读全帖 |
|
v***l
发帖数: 2623 | 12 Weekly Report for week of July 21, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-21-14 1,148 1,226 148 1,079 -70 133
Jul-22-14 1,144 1,071 92 979 -165 132.4
Jul-23-14 1,144 1,186 360 826 -318 132.4
Jul-24-14 1,139 1,052 381 671 -468 131.6
Jul-25-14 1,138 1,000 91 909 -229 131.4
Jul-26-14 1,138 ... 阅读全帖 |
|
v***l
发帖数: 2623 | 13 Weekly Report for week of July 28, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Jul-28-14 1,136 752 187 565 -571 131.2
Jul-29-14 1,128 1,144 - 1,144 15 130
Jul-30-14 1,135 1,069 52 1,017 -118 131
Jul-31-14 1,135 1,317 65 1,252 117 -
Aug-1-14 1,135 1,067 - 1,067 -68 -
Aug-2... 阅读全帖 |
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v***l
发帖数: 2623 | 14 第4周
Weekly Report for week of August 4, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Aug-4-14 1135 1232 - 1232 97 -
Aug-5-14 1135 1101 78 1023 -112 -
Aug-6-14 1138 902 104 798 -340 131.4
Aug-7-14 1138 1251 104 1147 9 -
Aug-8-14 1132 772 91 682 -451 130.6
Aug-9-14 1132 ... 阅读全帖 |
|
c*****e
发帖数: 457 | 15 Weekly Report for week of September 22, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Sep-22-14 1,623 1,616 348 1,269 -355 139
Sep-23-14 1,620 1,559 424 1,135 -485 138.5
Sep-24-14 1,620 1,713 366 1,348 -272 -
Sep-25-14 1,626 1,509 313 1,196 -430 139.5
Sep-26-14 1,614 1,515 485 1,030 -584 137.6
Sep-27-14 1,621 1,672 347 1,325 -295 138.6
Sep-28-14 1,626 1,579 92... 阅读全帖 |
|
c*****e
发帖数: 457 | 16 10/6 MON LOST IT YESTERDAY - 400
早起净重137.2，比上周减2.3磅。
Daily Summary
Budget Food Exer. Net +/- Weight
Sep-29-14 1,626 1,682 315 1,367 -259 139.4
Sep-30-14 1,617 1,425 436 989 -628 138.1
Oct-1-14 1,611 1,057 137 920 -691 137.2
Oct-2-14 1,608 - - - - 136.7
Oct-3-14 1,606 999 - 999 -607 136.4
Oct-4-14 1,607 1,182 143 1,039 -568 136.5
Oct-5-14 1,607 1,426 390 1,036 ... 阅读全帖 |
|
c*****e
发帖数: 457 | 17 Weekly Report for week of September 22, 2014
Daily Summary
Budget Food Exer. Net +/- Weight
Sep-22-14 1,623 1,616 348 1,269 -355 139
Sep-23-14 1,620 1,559 424 1,135 -485 138.5
Sep-24-14 1,620 1,713 366 1,348 -272 -
Sep-25-14 1,626 1,509 313 1,196 -430 139.5
Sep-26-14 1,614 1,515 485 1,030 -584 137.6
Sep-27-14 1,621 1,672 347 1,325 -295 138.6
Sep-28-14 1,626 1,579 92... 阅读全帖 |
|
c*****e
发帖数: 457 | 18 10/6 MON LOST IT YESTERDAY - 400
早起净重137.2，比上周减2.3磅。
Daily Summary
Budget Food Exer. Net +/- Weight
Sep-29-14 1,626 1,682 315 1,367 -259 139.4
Sep-30-14 1,617 1,425 436 989 -628 138.1
Oct-1-14 1,611 1,057 137 920 -691 137.2
Oct-2-14 1,608 - - - - 136.7
Oct-3-14 1,606 999 - 999 -607 136.4
Oct-4-14 1,607 1,182 143 1,039 -568 136.5
Oct-5-14 1,607 1,426 390 1,036 ... 阅读全帖 |
|
G*********s
发帖数: 6786 | 19 想减肥，就按照最高值来算就对了
大多数计算就是根据吸收来的
In this system, calories are not determined directly by burning the foods.
Instead, the total caloric value is calculated by adding up the calories
provided by the energy-containing nutrients: protein, carbohydrate, fat and
alcohol. Because carbohydrates contain some fiber that is not digested and
utilized by the body, the fiber component is usually subtracted from the
total carbohydrate before calculating the calories. |
|
s****h
发帖数: 3979 | 20 【 以下文字转载自 Beijing 讨论区 】
发信人: youxiyouxiao (灌), 信区: Beijing
标 题: 才知道,橙汁not from concentrate很不值
发信站: BBS 未名空间站 (Sat Jan 26 20:12:02 2013, 美东)
Simply Orange, Tropicana, 那些什么never from concentrate, not from
concentrate(NFC),是经历过高加工的,在大桶里可能放一年,营养和味道都没了,快装瓶
时,后加入的.每个公司都有其独特的味道配方. 就跟方便面调料一样.
我也觉得非浓缩的比浓缩的好喝多了,觉得多花的那一两刀真合算啊,自己是不是真脱贫
了,主要是调料配的好.弄得跟真的似的.
网上一查,反倒是浓缩的橙汁经过加工的步骤少时间短,还营养成分高.你说说,你说说.
从今往后,再也不给NFC贴钱了.当然最好的还是姆们农贸市场的墨西哥小姑娘一个一个
挤压出的好,但,忒贵了.要是自己弄个榨汁的,麻烦,占地方,肯定过了新鲜劲就不再作了.
还就是喝点浓缩果汁算了.
参考文献:
耶鲁大学的
htt... 阅读全帖 |
|
d******e
发帖数: 2271 | 21 Salesman: Bama players used spray
Updated: January 30, 2013, 1:22 PM ET
ESPN.com news services
The company that says it provided deer-antler spray, a product that contains
a banned substance, to Baltimore Ravens linebacker Ray Lewis also sold its
goods to members of the 2012 national championship Alabama football team,
according to a co-owner of the company.
And Christopher Key, the SWATS co-owner, told ESPN's Joe Schad on Wednesday
he personally witnessed about five Alabama players spray what h... 阅读全帖 |
|
g*****r
发帖数: 4444 | 22 俺在减肥版学到点小知识，饥饿的感觉可以有很多种原因，除了胃空了，还可能是一些
激素分泌时调，比如胰岛素啥的．狼兄饿得快可能吃了什么特别的东西． 我到夏天也
经常在饱食后１小时内就觉得很饿．
The vagus nerve sends information about the fullness of the stomach to the
hypothalamus in the brain. Hunger is also controlled by hormones, including
insulin, leptin, ghrelin and cholecystokinin. Levels of these change
according to the levels of various nutrients in the blood and digestive
tract. |
|
m****t
发帖数: 2684 | 23 Google到的
http://www.yiqipao.com/thread-7532-1-1.html
你在跑步過程中，身體不聽使喚的停頓下來的現象叫做「撞牆」(Bonk)。 而科學家們
對撞牆原因的辯論，叫做營養大戰 (Food Fight)。
據說蔣介石在聽到他的軍隊已經叛變時，身上還穿著睡衣，毫無準備。 當你的身體發
生叛變 - 或撞牆現象 - 時，你也有可能毫無準備。 這裡我們談的狀況不是那些因小
腿抽痛(因乳酸增加)而減速，或因跑下坡而產生的肌肉酸痛。 我們是在談一般馬拉松
跑者所謂的撞牆。 它實際上也就是一種「一個人的身體對其心智的叛變」導致整個系
統的崩塌，包括身體，大腦及心智。
撞牆現象可能因多種原因造成。 因「缺乏存於肌肉內的肝糖」而發生撞牆時，大腦還
是維持正常，但是雙腿已經不聽使喚。 另一種撞牆則是因血液內葡萄糖(血糖)不足而
引起。 此時雙腿還好好的，但是大腦則已經舉白旗，無法發揮神經中樞的功能。 有時
也會有「完全撞牆」情況發生，原因結合了脫水，不當訓練，腸胃問題，錯誤的營養攝
取方式等。
第四種則使所謂的「小紫人式的撞牆little-purple-men ... 阅读全帖 |
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g***y
发帖数: 829 | 24 RW一篇文章http://www.runnersworld.com/article/0,7120,s6-242-300--11891-0,00.html 说酸奶是好东西，但是不好吃，所以加了很多糖和saturated fat,而且商标上的糖含量不准。选择很重要（如下标准）
>>The "Live and Active Cultures" seal
Any other probiotic claim, at this point, is marketing.
>>No more than 180 calories
Some vanilla flavors may have more calories than fruit flavors because of
added sugars.
>>No more than 1.5 grams of saturated fat
"Saturated fat's daily limit of 20 grams is easy to reach," says
nutritionist Jayne Hurley.
>>No more than 30 g... 阅读全帖 |
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w********6
发帖数: 12977 | 25 that's only part of their problem, they suffered from education
deficiency, therefore, poor understanding of running economics, training
and nutrient scheme, and lack of true motivation (or love of this sport) |
|
g*2
发帖数: 658 | 26 几个回帖看得我都笑了。忍不住回一个。 你表弟没说可以用些药吗。跑步应该和长
acne没有关系。要上班去了，偷懒就从wiki copy paste
Many different treatments exist for acne including benzoyl peroxide,
antibiotics, retinoids, antiseborrheic medications, anti-androgen
medications, hormonal treatments, salicylic acid, alpha hydroxy acid,
azelaic acid, nicotinamide, and keratolytic soaps.[28] They are believed to
work in at least 4 different ways, including: normalising shedding into the
pore to prevent blockage, killing Propionibacterium acnes, anti-inflam... 阅读全帖 |
|
p***r
发帖数: 4859 | 27 ☆─────────────────────────────────────☆
alexsung (alexsung) 于 (Tue Jan 24 19:03:21 2012, 美东) 提到:
每次跑完都满脸的汗，然后脸上就会生小豆豆。我的皮肤看来真的不适合跑步，我终于
明白为什么刘翔满脸的青春痘了。唉~，已经坚持跑了差不多4个月了，每天都跑3迈。
从开始6mile/h很吃力，到现在轻轻松松7.5mile/h。好几次想戒掉，但是一直没成功，
太贪恋跑完后那种爽快的感觉了。现在，必须得戒了，再不戒掉就要破相了。还是游泳
好，越游皮肤越光滑。
☆─────────────────────────────────────☆
caomuzhiren (xinran) 于 (Tue Jan 24 19:32:32 2012, 美东) 提到:
还是戒了吧，也不用来这里了！
☆─────────────────────────────────────☆
mark (花生，微爷远爷的爸爸) 于 (Tue Jan 24 19:34:14 2012, 美东) 提到:
我觉得... 阅读全帖 |
|
b***i
发帖数: 10018 | 28 ☆─────────────────────────────────────☆
AiUWa (Nemo妈) 于 (Tue Feb 28 14:53:48 2012, 美东) 提到:
上个礼拜左glute痛，休息。养了2天没感觉了。去跑步，左膝盖痛，决定休息一个礼拜
，其实才一天后就不痛了。但是我是小心出名的，所以继续养着。
书其实还没看完。看到一半的地方吧。
一些完全没有organize好的想法。
1. 在还没看书之前，测了一下平时easy long run的心跳。136-146之间。然后看书知
道怎么算MATHR.发现我如果take on LHR training的话。心跳要保持在134-144之间。
所以自己最舒服状态跑步差不多就是他建议的那样了。但是想想次次出门跑步都要像
easy long run的pace.没有speedwork,tempo, 难道不会很boring么？
2. 他说在build up aerobic base之前，任何anaerobic运动都会有坏影响。这点非常
turn me off.
3. 作者说用MAF办法，并且配合良好的饮食,压力控制好之类。... 阅读全帖 |
|
b***i
发帖数: 10018 | 29 http://www.letsrun.com/forum/flat_read.php?thread=4519027&page=
Looking the posts from jaguar1:
I did my Master's thesis on enhancing bone recovery with whole body
vibration training-- basically a low-magnitude, high frequency stimulus. You
could equate this to ~walking, standing, low-intensity running. Low
intensity activity is both safer and more anabolic to both soft and hard
tissue. It's also more likely to be sustained long term and consistently--
it's what maintains bone/muscle mass. When ... 阅读全帖 |
|
g*2
发帖数: 658 | 30 Overview of running injuries of the lower extremity
Author
Lisa R Callahan, MD Section Editor
Karl B Fields, MD Deputy Editor
Jonathan Grayzel, MD, FAAEM
All topics are updated as new evidence becomes available and our peer review
process is complete.
Literature review current through: Feb 2012. | This topic last updated: Oct
20, 2011.
INTRODUCTION — Running is one of the world’s most popular forms of
exercise, with millions of regular participants. In the United States alone,
up to 40 mil... 阅读全帖 |
|
l***h
发帖数: 9308 | 31 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
的可以参考一下
http://www.runnersworld.com/community/forums/runner-communities
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here
with impunity; you probably think we're all speaking some strange language.
To follow along here, ... 阅读全帖 |
|
b****i
发帖数: 11322 | 32 既然是DOPING.....赫赫, at what Cost? from WIKI:
Game of Shadows, by reporters Mark Fainaru-Wada and Lance Williams, includes
allegations that Barry Bonds used insulin in the apparent belief that it
would increase the effectiveness of the growth hormone he was alleged to be
taking. On top of this, non-prescribed insulin is a banned drug at the
Olympics and other global competitions.
并且,看起来是BODY BUILDER比较喜欢用,ALSO FROM WIKI:
The use and abuse of exogenous insulin is claimed to be widespread amongst
the ... 阅读全帖 |
|
l***h
发帖数: 9308 | 33 今年第9期
http://www.runnersworld.com/hot-stuff
Hot Stuff!
Chile peppers spice up your food, health and running.
Add Nutritional Punch
Richly colored chiles are packed with a range of antioxidants, including vit
amin A and vitamin C. These nutrients may aid in recovery and help stave off
ailments such as Alzheimer's disease and cancer.
Aid Weight Loss
Peppers get their spice from capsaicin, an antioxidant compound that boosts
heat production in the body, burning an extra 10 to 50 calories a day. Oth... 阅读全帖 |
|
i*********5
发帖数: 19210 | 34 http://www.google.ca/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&v
CONTRAST SHOWERS
Using Contrast Showers To Speed Recovery
BY MARK TWIGHT
In early-November a magazine asked me to comment about contrast showers.
Because I know the piece they eventually publish will be short on details I
elaborated on some concepts for the article below.
When and why did you first start using the hot/cold shower?
I started using contrast showers in the mid-90s at the behest of my coach.
The point is to speed recove... 阅读全帖 |
|
W***i
发帖数: 833 | 35 算了，我还是再贴一遍，
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the interest of hel... 阅读全帖 |
|
j***y
发帖数: 5098 | 36 ☆─────────────────────────────────────☆
maynot (微胖界的瘦子) 于 (Sun Jul 10 12:07:29 2011, 美东) 提到:
还不太明白这个概念，好像就是讲跑马拉松时糖原消耗完了，好像一般都是后半段，半
马应该就不会有这个问题吧，理论上来讲，半马应该会快不少了
☆─────────────────────────────────────☆
cookiejar (饼干桶) 于 (Sun Jul 10 12:17:14 2011, 美东) 提到:
没有这个问题
☆─────────────────────────────────────☆
Hyundai (5K27分的老菜鸟) 于 (Sun Jul 10 12:21:41 2011, 美东) 提到:
我如果吃少了跑过了10MiLe就会有点饿。但是如果晚饭吃很多碳水就不会。但是不会撞墙
☆─────────────────────────────────────☆
maynot (微胖界的瘦子) 于 (Sun Jul 10 12:22:45 ... 阅读全帖 |
|
j***y
发帖数: 5098 | 37 ☆─────────────────────────────────────☆
dionysus816 (SILENCE) 于 (Sat Aug 27 18:04:55 2011, 美东) 提到:
很可能被说naive,
我这周很疲倦，肌肉总是酸酸的，仔细查询了这周饮食作息，和之前唯一不同就是家里
买了箱
酸奶，早晚各一杯。
是不是因此乳酸菌把肚子里的糖分解成了乳酸，然后进入了肌肉，就酸了。。。？
是不是?有木有？
求解答！！
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serendip ( x ) 于 (Sat Aug 27 18:29:41 2011, 美东) 提到:
完全不相关。
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gzyxy (shallow water) 于 (Sat Aug 27 18:58:23 2011, 美东) 提到:
RW一篇文章http://www.runnersworld.com/article/0,7120,s6-242-300--11891-0,00... 阅读全帖 |
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l***h
发帖数: 9308 | 38 marathon pace
跑步黑话大全
Your friendly beginning runner's guide to .... runner's jargon. Cool
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the in... 阅读全帖 |
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b***m
发帖数: 2112 | 39 最近做功课研究消除疼痛的办法，看到下面这边文章。大意似乎是：
1）炎症是身体对抗伤痛的自然反应，是身体自我修复过程的正常症状；
2）药物消除炎症，同时也抑制了身体的自我修复过程，反而不利于伤痛的恢复；
3）消炎药不能明显提高比赛成绩。
根据这篇文章的说法，我觉得ibuprofen或Advil最大的效果可能是止痛（类似麻醉剂，
消除或削弱大脑对疼痛的感受）。疼痛要求人不要过度使用身体；大脑不觉得疼了，就
会继续正常（其实是超量）使用身体。后果可能是短时间内保持了成绩，但加速了肌肉
撕裂，伤病加重。
我英语不太好，英语好的可以再总结一下。
Ibuprofen and Running
Written by Coach Jeff
As a competitive runner and a coach, I am always striving to find the
perfect balance between recovery and adaptation.
If you’re reading this post, you too have probably come across you... 阅读全帖 |
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b***m
发帖数: 2112 | 40 2016.2.15-2.21, 80km
2.15: 5k easy run。Gym 20min。
2.16: 15k easy run。全程能够保持在5’20’’/km的pace，相当满意。稍微放松了一
点腰部，有点“扭腰”的感觉，但是core部位感觉稳定、上半身有扭动(实际上应该是
挺腰的动作)，效果似乎不错。
2.17: 7k easy run。Gym 20min。跑前体重降到65.8kg，非常满意。脚掌、小腿开始增
大发力，开始不太担心小腿以下受伤。
Three adjustments to be a runner:
Schedule: Early morning runs require a pre-dawn wake up call
Diet: More nutrients but less junk food
Lifestyle: To run is to challenge yourself physically and mentally
2.18: 8k (6x)hills。Gym 20min。Pace能靠近匀速5’10’’/km，感觉最近状态不错
。挺过周末的9/1... 阅读全帖 |
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b***m
发帖数: 2112 | 41 2016.2.15-2.21, 80km
2.15: 5k easy run。Gym 20min。
2.16: 15k easy run。全程能够保持在5’20’’/km的pace，相当满意。稍微放松了一
点腰部，有点“扭腰”的感觉，但是core部位感觉稳定、上半身有扭动(实际上应该是
挺腰的动作)，效果似乎不错。
2.17: 7k easy run。Gym 20min。跑前体重降到65.8kg，非常满意。脚掌、小腿开始增
大发力，开始不太担心小腿以下受伤。
Three adjustments to be a runner:
Schedule: Early morning runs require a pre-dawn wake up call
Diet: More nutrients but less junk food
Lifestyle: To run is to challenge yourself physically and mentally
2.18: 8k (6x)hills。Gym 20min。Pace能靠近匀速5’10’’/km，感觉最近状态不错
。挺过周末的9/1... 阅读全帖 |
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b***m
发帖数: 2112 | 42 这篇文章讲通过营养增强免疫力：
http://www.running-physio.com/nutrition/
Nutritional advice for runners – the immune system and strategies to
prevent infection
by Tom Goom on November 19, 2012 in Guest Bloggers, Nutrition and
Supplements, Training Advice
So you thought exercise makes you fitter? It does overall. Exercise has
massive benefits for the cardio-respiratory system, not to mention many
other health benefits. However, as training loads and volumes increase, we
open up possibilities for different compli... 阅读全帖 |
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M**********e
发帖数: 4237 | 43 PLAYERS!
Competition is stiff!
Give yourself the edge
and
Help yourself to be the very best you can be!
What you put into your body does affect your energy level
Read the great advice and tips below.
With thanks to Health Consultant
Diana McKenzie, RN
Soccer is a fast paced, intense, competitive sport, and the demands on a
players’ body can be incredible. During a game, a player is in constant
motion
for 30-45 minutes at one time, depending on age and level of play, followed
by
a 10 minute break... 阅读全帖 |
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M**********e
发帖数: 4237 | 44 米饭和面食都没有问题。
What to Eat:
Below are some essential nutrients which players need, as detailed by thefa.
com :
Simple carbohydrates: found in sweets, cakes, soft drinks, jam
Complex carbohydrates: found in rice, bread, pasta, potatoes, cereals, fruit
Saturated fats: found in butter, margarine, cheese, pasties
Unsaturated fats: found in sunflower oil, salmon, nuts
Protein: found in milk, chicken, eggs, fish, yogurt
Vitamins and minerals: found in fruit, vegetables, dairy products
Fiber: found in see... 阅读全帖 |
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e*******e
发帖数: 9616 | 46 I suggest you buy the following books:
For swimming training plan: The swim coaching bible, by Dick Hannula (
Author), Nort Thornton (Author)
For nutrients and annual meet adjustment: Complete Conditioning for Swimming
Dave, Ph.D. Salo, Scott, Ph.D. Riewald
Other than coach, parents' dedication is very vital for kid's successful in
sports, say swimming. |
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e*******e
发帖数: 9616 | 47 You will gain your weight back when you recover.
And you will lose many indispensable nutrients in your diet control, not
good.
Balancing diets along with good solid exercise would tone your
cardiopulmonary function up to a heavenly healthy stage for a long long
time.
5 |
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i*********5
发帖数: 19210 | 48 传统说法是两边换气更好，也就是三划一换气。有几个优势：1，左右平衡；2，可以看
左右两边的其他选手；3，有风浪时可以选择不被浪打的一边换气；4，阳光强烈时可以
选择不晃眼的一边换气。
不过我还是单边换气，右边换，两划一换。后来多到这篇文章找到了理论依据。
4 ways triathletes differ from swimmers
http://triathlon.competitor.com/2015/09/training/4-ways-triathl
They don’t breathe often enough
For most triathletes, breathing presents a few problems. It is not just that
they take too long for the breath—that long star-gazing breath that slows
the stroke rate and body’s speed down—it is also that they don’t breathe
often enough... 阅读全帖 |
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i*********5
发帖数: 19210 | 49 传统说法是两边换气更好，也就是三划一换气。有几个优势：1，左右平衡；2，可以看
左右两边的其他选手；3，有风浪时可以选择不被浪打的一边换气；4，阳光强烈时可以
选择不晃眼的一边换气。
不过我还是单边换气，右边换，两划一换。后来多到这篇文章找到了理论依据。
4 ways triathletes differ from swimmers
http://triathlon.competitor.com/2015/09/training/4-ways-triathletes-differ-from-swimmers_121664
They don’t breathe often enough
For most triathletes, breathing presents a few problems. It is not just that
they take too long for the breath—that long star-gazing breath that slows
the stroke rate and body’s speed down—it is also that... 阅读全帖 |
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l****z
发帖数: 29846 | 50 By TOM PERROTTA
How did Novak Djokovic conquer the tennis world?
Maybe the answer is as simple as this: Since last year, he's swearing off
pasta, pizza, beer, French bread, Corn Flakes, pretzels, empanadas,
Mallomars and Twizzlers—anything with gluten.
It's no secret that Djokovic has had a breakout season, or that he has been,
by any reasonable standard, the world's best athlete of 2011. On Sunday, he
beat Rafael Nadal in the Rome Masters, his fourth-straight win over the
Spaniard. It was his s... 阅读全帖 |
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