f*******n
发帖数: 5241 | 1 The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
How will losing weight affect my performance?
Rapid wight loss has results in a diminished aerobic capacity (Fogeholm,
1994). A drop of up to 5% has been measured in athlets who had lost just 2-3
% of body weight through dehydration. A loss of 10% can occur in those who
lose weight through strict dieating. Anaerobic performance, strength and
muscular endurance are also decreased, although researchers have found ... 阅读全帖 |
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c****1
发帖数: 5654 | 2 another point is:
if u like to lose weights,
never eat within one hour after aerobic
but do eat within 30 min.s after ana |
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s*******d
发帖数: 370 | 3 分享个最近的一个新闻
Exercise Boosts Health By Influencing Stem Cells To Become Bone, Not Fat,
McMaster Researchers Find
Main Category: Sports Medicine / Fitness
Also Included In: Obesity / Weight Loss / Fitness; Stem Cell Research
Article Date: 05 Sep 2011 - 0:00 PDT
email to a friend printer friendly opinions
Current Article Ratings:
Patient / Public: 4.25 (4 votes)
Healthcare Prof: 5 (1 votes)
McMaster researchers have found one more reason to exercise: working out
triggers influential stem ... 阅读全帖 |
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J*****n
发帖数: 4859 | 4
No. U r wrong. U need provide details various parameters to get help.
Also, to my mind, aerobic sports like running will help u body to generate
more male hermons, which is good for muscle growth.
I guess it is the reason why somebody can lose fat and gain muscle
simutaneously. So why not take this advantage.
For you calories intake, my experience is to ensure at least 1300 per day.
Meanwhile, in one day of one week, u should take at least 2000cal per day.
Also, green tea is really good for enh... 阅读全帖 |
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g*********n
发帖数: 1055 | 5 最有意思的是这段：
Long aerobic workouts have been promoted as the best method to reduce fat,
as fatty acid utilization usually occurs after at least 30 minutes of
training.[citation needed] HIIT is somewhat counterintuitive in this regard,
but has nonetheless been shown to burn fat more effectively.[4] There may
be a number of factors that contribute to this, including an increase in RMR
, and possibly other physiological effects.[citation needed][vague]
HIIT只是somewhat counterintuitive in this regard，an... 阅读全帖 |
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g*********n
发帖数: 1055 | 6 红脸地说，本人腿部没有什么赘肉，就是腹部还有敌人的残存势力，现在做的都是有氧
滴，报告完毕！还有还有偶的fat在没运动之前是17%，trainer说俺已经没有什么fat了
，（窃喜）要增muscle，增重，（把偶当百mm了）一怒之下，俺开始自己的long
aerobic workouts，现在的已经小有成效，能感觉到RMR飙升，哈哈，沾沾自喜，好像
已经占了点小勇气对付小腹喽 |
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a***a
发帖数: 40617 | 7 今天试了MRT，本来是5个动作一循环，自己又加了3个（chin up，BP，leg raise）
8个动作，每个20下，组间休息30~60s，一个round休息3min
我操来，差点儿要死了
心跳一直在180左右。。。
后来练得胃里东西都反嘴里了。。。差点儿就吐了。。。
做了2个rounds，大概50min，在cycling上慢慢蹬了15min才缓过来。。。
weight的重量大概都是我做8~10reps的65%左右
别怀疑我的HIT能力，之前xmas没gym可去，在家跟着p90x做，非常轻松。。。
上周整整一周还都在做aerobics。。。 |
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t*********r
发帖数: 1822 | 9 看你的cardio是什么强度的吧。要是像作者说的属于高强度的，那减脂效果就不理想了。
但既然你已经有减脂了，目的就达到了。并且你的cardio和力量结合的方法也不错。
这个作者说的意思就是减脂运动强度不能过大。其实我们说的cardio强度已经高于减脂
所需的aerobic了，cardiovascular顾名思义强调的是心肺。 |
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t*****M
发帖数: 597 | 10 I think the change of HDL,LDL and Triglycerides is mainly due to diet.
Weight lifting is anaerobic in most occasions. But if you do small weights
with longer bouts, that could be more aerobic than the commonly defined "
weight lifting."
If you significantly reduced body weight, that can partially explain the
decreasing resting heart rate. Still, your resting heart rate is not as
perfect as other indicators.
http://www.topendsports.com/testing/heart-rate-resting-chart.ht
training
as |
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n***s
发帖数: 10056 | 11 Only above average. Should I add some cardios?
My LD's HDL is in 60s as mine is in 80s. We have same diet. She didn't do
any strength training. Her HDL in past three years was the same as mine
increases each year. You don't think it has something to do with the
workouts?
Weight lifting is anaerobic in most occasions. But if you do small weights :
with longer bouts, that could be more aerobic than the commonly defined "
weight lifting."
decreasing resting heart rate. Still, your resting heart ra... 阅读全帖 |
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a***a
发帖数: 40617 | 12 从上到下重要性排序
1.weightlifting，非常重要，一定要保持最大重量。可以降sets和reps。但是最大
重量尽可能保持。
2.nutrition. calories 入不敷出是肯定的了。保证身体磅数乘1 克的每日蛋白摄取
尽可能杜绝所有简单碳水。仍然要用少食多餐的原则，一天分5~7顿（蛋白粉的话
也算一餐）
3.aerobics，不要push心率，最好不要超过170（因人而异），时间最好一次性40min
以上
能不能具体说说怎么cut而且保持肌肉不损失？谢谢 |
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a***a
发帖数: 40617 | 13 慢速肌肉保有为主的cut
时间7周，42天。中间有一周出差（算上前后准备），暴饮暴食。所以时间上如果
没有这个波折，应该按照30~35天计算（回来以后花了一周才回到出差前的体重）
从上到下重要性排序
1.weightlifting，非常重要，一定要保持最大重量。可以降sets和reps。但是最大
重量尽可能保持。
2.nutrition. calories 入不敷出是肯定的了。保证身体磅数乘1 克的每日蛋白摄取
尽可能杜绝所有简单碳水。仍然要用少食多餐的原则，一天分5~7顿（蛋白粉的话
也算一餐）
3.aerobics，不要push心率，最好不要超过170（因人而异），时间最好一次性40min
以上
体重 bodyfat% lean mass
起始 182 19 147
目前 169 13 147
lean mass几乎无变化。但是在这期间，几大项目的one rep max反而都得到了提升
（而且是在碳水缺乏，keto... 阅读全帖 |
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t***k
发帖数: 610 | 14 change 5x5 to 5x5x5x5x5...
then you get the aerobics.. |
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v******s
发帖数: 6949 | 15 高档社区的gym费用也飘$200呢，拥挤，等不到跑步机，aerobic课人太多。
不如请free lance PT一次$60-80效果还更好。学学自己单飞了。 |
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a******1
发帖数: 1519 | 16 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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b**s
发帖数: 908 | 18 多数ball games都不能提供持续性的aerobic exercise，都是small bouts of
anaerobic exercise |
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t***k
发帖数: 610 | 19 yes.
that is why we need seasonal training style.
summer for p90x, insanity, blabla
winter for 5x5, etc
jogging is always useful, natural way for aerobic function and stress relief
on muscles you never noticed. so do it every season.
foam roller is the king of sports!!! |
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t***k
发帖数: 610 | 20 really? my understanding is different:
there are three workout groups support 531:
1. boring but big
2. assistance
3. conditioning
they serve different purposes:
1. is for hypertrophy
2. is for balance and other muscle except big 4 lifts
3. is for aerobic/functional/flexibility, etc |
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u******a
发帖数: 7843 | 21 training zone基本是根据乳酸阈弄出来的. 但是是经验公式, 人和人差距很大, 要真
知道自己的training zone, 要到实验室测一下乳酸阈才行...你表上那个 threshold (
zone3和zone4之间) 就是乳酸阈.
和vo2没关系.
总之这种东西都极不准确...所谓zone的定义也是很模糊的, 有意义的只有乳酸阈而已.
在乳酸阈训练最没效率, 优化的训练要不就是低于乳酸阈练aerobic base, 要不就是
高于乳酸阈练速度. |
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w********n
发帖数: 47 | 22 仰卧起坐 is not aerobic exercise. It may build your muscle, but does not
burn your fat. Run. |
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G***a
发帖数: 27294 | 23 我知道这是比较减肥的课，但是全班，４０－５０人，只有３个人（包括我自己），体
型正常！
剩下的，包括教练自己，都是obese！我没夸张，真是obese，拿哪个国家的标准都是
最可怕的是，其实这个运动还挺累的。。。。不知道美国怎么了 |
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C*******U
发帖数: 475 | 24 美国 ， 你看看加拿大这边， 胖人更多
尽早开车来上班， 看到一个胖女人在街边缓慢蠕动， 最起码350lbs左右，当时我在想
，如果胖成那样， 我想死的心都有了 北美obese的太多了，但是你看buffet, pizza还
是很受欢迎 |
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G***a
发帖数: 27294 | 25 我们以前clinic很多肥胖导致disability，需要截肢的（糖尿病太严重），或者需要坐
轮椅的（不能行走）
最可怕的，是不到２０岁的college girl都那么胖，居然还都认为这是healthy的。。
。。应该embrace your curves
都胖到没curve了，怎么embrace？ |
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s*******k
发帖数: 3071 | 26 所以说光靠运动不行，如果吃得很垃圾很多的话，照样肥。 |
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t******y
发帖数: 1352 | 27 看看8马找个那个啥Surgeon General， 就是一个胖胖的黑女，自己都保不齐一身病 |
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C*******U
发帖数: 475 | 28 我上学期跟几个朋友去一个hiphop dance class, 叫我们的教练就非常胖， 想不明白 |
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B****c
发帖数: 538 | 29 请问您在加拿大哪啊？我在美国看到的胖子比加拿大不知道多多少。。。
美国的食品要比加拿大的更salty, fattening, portion更大 |
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s********a
发帖数: 1447 | 31 啊~~ 那我们在他们眼里是不是属于贫困线以下 营养不良的了啊。。。 |
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r*******g
发帖数: 5495 | 32 白人耐肥胖的能力比东方人强多了，换成东方人早玩儿完了。 |
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W****0
发帖数: 418 | 33 我们学校gym的很多班的教练，体型也不是很fit的，很多都比较胖。我经常想，要是在
中国，健身教练这么胖，就没有人来上他们的课了。 可是这里大家照上，估计是没有
选择吧。 |
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l******l
发帖数: 2679 | 36 美国人的胖主要原因不在于缺少运动，而是吃得太多太差了。美国的食品业，尤其是
垃圾食品业，包括快餐店，饮料，面食，糖果点心等坑了几代美国人。
看看美国的女人，青春期间个个婀娜多姿，性感迷人，一旦过了25，大部分体型就像
爆米花一样向横向发展。连美国男人都哀叹：俺们的女人都是给那些垃圾食品给坑了。 |
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G***a
发帖数: 27294 | 37 最后冲刺阶段了
早：２ cup fat free cottage cheese。一勺花生酱。咖啡４杯
午饭：半片Italian面包沾blue cheese，５个圣女果，５颗草莓，３片卷心菜。４条泡
菜罗卜 ，一小把trail mix（约有１０颗花生）
晚上打算去做underwater aerobics |
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J*****n
发帖数: 1041 | 38 Update 10/15/2009
Height:160 cm Weight: 112 LB
10/12
run 2.5 miles,warm up and cool down 0.5 mile
10/13
Run run 2.5 miles,warm up and cool down 0.5 mile
Yoga 1 hr
10/14 took one day off...had ate a lot of unhealthy stuff last night :(
10/15
Run run 2.5 miles,warm up and cool down 0.8 mile
will do aerobic tonight
现在觉得早起跑步对自己不仅仅是健身，而是设定一天的生活状态。
比如，如果一天早起运动后，任何事情都会做的很好，井井有条。
因为每次跑完后感觉超极好。觉得一天都很美好。
如果没有跑，觉得，唉呀反正都费了，就索性堕落下去....:(
其实我吃不该吃的东西也一样，
好像如果不吃第一口还好，如果吃了就忍不住吃很多。。典型的全或五状态.
跑步减肥的确是很能锻炼忍耐和恒心。 |
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z******1
发帖数: 199 | 39 Jinxi,
You asked a great question. Not a lot of people will to that detail. But as
you asked, I will try to answer here. It needs a whole chapter to talk about
乳酸, that is the reason I did not show it in my book. 乳酸 will not
dispear for sure, when we slow down the excercise, some of them will be
oxidized to form ATP just like aerobic excercise. In 1986, a famouse paper
was published to show where did 乳酸 go after intesive excercise, 50% are
converted in liver to form Glucone, which will be used b |
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g*******i
发帖数: 104 | 40 最近下了pump-it-up 2004 - 2009，觉得效果很好，跳完浑身酸痛，比elliptical或者
treadmill一个钟头感觉都要累。可是查了一下好象general aerobic消耗的热量一个钟
头只有三百多，很没有成就感的说。
大家觉得一集 pump it up 到底能消耗多少热量呢？ |
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G***a
发帖数: 27294 | 41 １０００米游泳太少了，对于减肥。
要不改underwater aerobics，要不变成３０００－５０００
基本上，除了孕产妇，和关节有问题的人，我不推荐游泳。量小没啥作用
， |
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G***a
发帖数: 27294 | 42 4.跑步会不会把腿跑粗，跑出大肌肉？
不会。小腿形成的大团块，一般不是肌肉（小腿肌肉线条是纵的，不是横的。团块一般
是拉伸没有做好所致
5. Cardio和Aerobic的区别在哪里？
都是有氧运动。cardio的心率稍快，有可能是全身性运动，强度大一些
6.精力不旺盛，精神不振有可能是什么微量元素或维生素缺乏？
维生素B族，或者镁锰等
7.为什么会特别渴望巧克力？
可能缺镁
8.为什么特别喜欢吃软糖？
可能缺乏高质量蛋白质
9.shopping食物的最好方法是什么？
进入任何超市，只keep在外圈转。生鲜健康食品都在外圈，里圈垃圾食品很多 |
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F*********0
发帖数: 322 | 43 Third week report:
lose 3.5lb
4 times Aerobics(at least 1h)
completed this week goal.
Next week goal: lose 2lb |
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j******2
发帖数: 14 | 45 I stayed in plateau for 2 weeks. this week lost 1.8pounds, (I think) mainly
because I switched my exercise routine from jogging to aerobic dance and
pilates. You might want to change your exercise, or binge for 1 or 2 days
to move your body out of the "starvation/fat storage" mode, just my
suggestions. good luck!
the |
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b***i
发帖数: 10018 | 46 max heart rate是不能通过练习来提高的。vo2max training提高的只是心肺供氧的能
力。
而至于氧气怎样通过血管被肌肉利用，还是要靠相对低强度一点的aerobic training。 |
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b***i
发帖数: 10018 | 47 no, you don't need speedwork to lower your heart rate for the same speed.
it's more about your aerobic ability.. see Hadd's doc or Mark Allen's
website. |
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l****g
发帖数: 1705 | 48 I feel like having no aerobic ability... sigh
Will do double today, to make it 5 miles in total. blush// |
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b***i
发帖数: 10018 | 49 7/19 134.7lb
exercise: General Aerobic 10mi w/ 10 strides, avg 8:57/mi
breakfast: all bran wheat flakes, milk, almonds, grape, rapsberry, 1 slices
of whole grain bread w/ berry jam
morning snack: dry fruits
lunch: chipotle garden blended burrito, dry fruits
afternoon snack: pineapple pastry
dinner: 牛排，青菜，broccoli，糙米，冷面
evening snack: cherry |
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l******l
发帖数: 2679 | 50 【 以下文字转载自 Fitness 讨论区 】
发信人: loopkill (loop), 信区: Fitness
标 题: 说说有氧运动和无氧运动（一）
发信站: BBS 未名空间站 (Thu Aug 19 16:42:44 2010, 美东)
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 |
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