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Old 10-09-2011, 12:45 AM   #1
kxlfc1638
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Default 冬季减肥 选点儿激烈运动

并非危言耸听, 肥胖目前已经与艾滋病、吸毒和酗酒并列为世界四大生活难题,被公认是困扰人类健康的重要顽症之 一。
  传统上的减肥方法一直提倡做低强度和长时间的锻炼。因为低强度训练在实际操作中既安全,又比高强度运动 消耗更多的脂肪。但锻炼强度小、时间长,并不见得能得到理想的减肥效果。
事实上,最近的研究发现,人在高强度锻炼后的休息时间内,脂肪的消耗量比低强度锻炼后的情况要多,减肥效果 也相对明显。当然,低强度运动仍是最安全的减肥方法。所以最可取的办法是随着体能水平和身体适应能力的不断 提高,逐渐采用强度更高的锻炼方式,促进脂肪消耗及对心肺功能的刺激。
下面提供几种综合方法以达到最佳的减肥效果。
1.中等强度有氧运动。常见的方式包括快走、慢跑、划船、爬坡和功率自行车等。一般来说,心率应该达到最大 心率的50%?60%,锻炼时间30?40分钟。在健身房里,应以身体出汗为宜。
在此强度、身体能够适应的情况下,适当提高速度,以消耗更多能量。
2.力量性训练。主要是进行躯干和四肢大肌肉群的运动,可以利用自身体重进行仰卧起坐、下蹲起立以及俯卧撑 等,www.0579008.com。也可以利用器具,如哑铃或拉力器等锻炼。为了达到消耗脂肪的目的,水宜生u308,要使力量性运动时的肌肉负荷量是最大肌力的60—80%,反复运动20—30次,隔两三周再 加大运动量。
3.球类运动。球类运动作为一种辅助性的运动方式,能锻炼肌肉,增强体质,www.0579113.com,更重要的是能够持续运动,消耗能量,起到减肥效果。对于每一个想通过运动减肥的人,最痛苦的是无法坚持长 时间单一跑步和力量训练。而球类等集体项目,变化大,趣味多,会延长锻炼时间。常见的球类有羽毛球、乒乓球 、网球、排球、篮球,还可以选择交谊舞。通过每周一到两次这类运动,健尔马足疗机,可以增强自信心,保持身体不僵硬。
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Old 10-09-2011, 01:11 AM   #2
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