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有氧减肥的奥秘

日期:2018-10-04 04:27:06  来源:  作者:
  减肥大概是一个让全世界头痛的问题。有氧运动被公认为是最好的健康减肥的方法。有氧运动并非仅指各种有氧操,还有跑步,骑自行车,游泳,跳绳等耐力性运动项目,听起来都挺无聊的,可能你都实行过,也许因为效果不如你所期望的或有条件、时间的限制,最后都没有坚持。结果呢,还是胖!

快三彩票  BINGFEIZHEIXIEYOUYANGYUNDONGMEIYOUXIAOGUOHUOBUSHIHENI,YIBANLAISHUOCHUFEIYOUTEBIEDEJIBING,YOUYANGYUNDONGDUIMEIGERENGAISHANXINFEIGONGNENGHEJIANZHIDOUYOUFEICHANGHAODEXIAOGUO,GUANJIANZAIYU:YAOJIYUZIJIYUANYOUDETINENGTIAOJIAN,YIJIGENJUZIJIDEYUNDONGXINGQULAIXUANZEYOUYANGYUNDONGDEZHONGLEI,YIJIYAOZHUYIYOUYANGJIANFEIDEJIGEYAODIAN,WEIZIJISHEJIYIGEYOUYANGYUNDONGCHUFANG,YINWEISHENTIZHIYOUZIJIZUILEJIE。

快三彩票  SHOUXIAN,RANGWOMENLEJIEYIXIEBIYAODEJIBENGAINIANYIJISHENGLIZHISHI,ZHEISHIWEIZIJISHEJIYOUYANGCHUFANGDEZHONGYAOQIANTI。

  1. 心率

  ZHEISHICEDINGYOUYANGYUNDONGXIAOGUOHEQIANGDUDEZUIZHIJIEZHIBIAO。XIANZAIJIANSHENFANGLIHENDUOJIANSHENQIXIEDOUYOUXIAOHAOKALULI(RELIANG)JISHU。DANSHISHISHANGZHEIZHONGJISHUYIBANDOUYUSHIJIXIAOHAOYOUHENDADECHAYI,BINGQIERELIANGXIAOHAOYUZHIFANGXIAOHAOZHIJIANBINGWUHENGDINGBILI。ZHIFANGDEFENJIEDAIXIESHIYIXILIEFUZADESHENGHUAFANYING,ERXINLVFANYINGDESHIJIAOGANSHENJINGDEXINGFENDU,JIAOGANSHENJINGDEXINGFENCUJINLEYIXILIEZHIJIEJISUDEFENMI,CONGERHUOHUAZHIJIEMEI,SHICHUCUNZAIZHIFANGXIBAOZUZHILIDEZHIFANGFENJIEWEIYOULIZHISUANHEGANYOU,ERZHISUANZAIYANGGONGJICHONGZUDETIAOJIANXIA,KEFENJIECHENGERYANGHUATANHESHUIBINGSHIFANGDALIANGDENENGLIANG。

  NEIMEYUNDONGSHIDADAODUOSHAOXINLVHUOZHESHUOQIANGDUCAINENGYOUXIAOJIANFEINI?TONGCHANGYINGZAIZUIDAXINLV(MHR/WEI220-NIDENIANLING)DE60%-75%。YEJIUSHISHUOBIRUYIWEI30SUIDEPENGYOU,ZUIDAXINLVWEI220-30=190。ZE190×60%=114~190×75%=145,JIXINLVBAOCHIZAI114~145ZUOYOUDEDUANLIANCAIYOUXIAOBINGANQUAN。YOUYUZUIDAXINLVSHIYIGEJIYUSHENGLITIAOJIANDEXINTIAOJIXIANDEGUSUANZHI,GUSHIJIQIANGDUYAOYINRENERYI,DUIYUCHUXIZHETONGCHANGKEBAOCHIZAI60~65%MHRJIKE。RUGUOBUGUZIJIDESHENTITIAOJIANYIWEIZHUIQIUGAOQIANGDU,ZEJIANGBULIYUJIANKANG。

  2.时间

  快三彩票根据美国运动医学的研究,有氧运动前15分钟,由肌糖元作为主要能源供应,脂肪供能在运动后15~20分钟才开始启动,所以一般都要求有氧运动持续30分钟以上,那么就发生一个问题,在保持高强度如65%MHR下轻松运动30分钟或更长时间,每个人都有这样的基础体能吗?让我们先来看一下在保持高强度如65%MHR下运动30分钟是怎样的概念。成年女子800米及男子1500米长跑一般可以达到要求的心率,一般人在体育课上都应有过这样的体验。其达标时间分别为4~5分钟与6~7分钟 。那么也就是说中速跑6到8公里,方可达到65%MHR有氧运动30分钟。

  WOXIANGXINFEIYUNDONGRENQUNZHONGDABUFENMEIYOUZHEIYANGDETINENGZHISU。RUGUOMIANQIANGJIANCHIWANCHENGZHEIYANGQIANGDUHESHIJIANDEYOUYANGYUNDONG,ZEHUIZAOCHENGJITIPILAO。HENDUOTIAOGUOJIANSHENCAODEPENGYOUDOUKENENGYOUGUOZHEIYANGDEJINGLI:QUTIAOCAO,SHOULE,KELEIDEYAOSI,DIERTIANGONGZUODOUMEIJINGSHEN,MEIDUOJIUJIUFANGQILE,RANHOUYOUHUIHUIFUDAOYIQIANDESHENTIZHUANGTAI。SUOYIBUYAODANCHUNBAYANJIUJIEGUODUANZHANGQUYIDINALAIZUOWEIYOUYANGYUNDONGCHUFANGDEQIANTI,YINWEIYANJIUZHISHICELIANGPINGJUNTONGJI,JITANGYUANNENGFOUGONGNENG15FENZHONGYAOSHIMEIRENCHULIANGERDING,ERCONGQIANWENZHONGTIDAODEZHIJIEGUOCHENGKEYIKANCHUSUOWEIZHIFANGGONGNENGZAIYOUYANGYUNDONG15~20FENZHONGHOUQIDONG,ZHISHIFANYINGLEZHIJIEGONGNENGDESHENGHUAFANYINGSHIJIAN,ZHIFANGBUXIANGJITANGYUANKEYIZHIJIEWEIJITIGONGNENG,ERZHEIGEFANYINGSHIJIANYEYAOSHIMEIGERENDESHENGLITIAOJIANERDING。SUOYIYUNDONGSHIJIANYAOXUNXUJIANJIN,CHIXUYUNDONGDESHIJIANNENGFANYINGJITINAILITIAOJIAN,ERNAILIDETIGAOSHIBUKENENGTONGGUOYILIANGCIYUNDONGJIUDADAODE,DANGRANYUNDONGSHIJIANTAIDUANYEQUEBUNENGDADAOJIANFEIMUDE,YINWEIZHIYOUJITIJIANGZHISUANYANGHUACHANSHENGDENENGLIANGXIAOHAOLECAINENGJINYIBUCUJINGENGDUODEZHIFANGFENJIE。ERZUIZHONGDADAOJIANFEIDEMUDE。

快三彩票  NEIMERUHEJIEJUEZHEIGEMAODUNDEWENTINI,WOJIANYITINENGBUHAODANBIJIAOFEIPANGDEPENGYOUZAIGANGKAISHIYOUYANGXUNLIANSHI,CAIYONGJIANXIESHIDUANLIANFA,YIGAOXINLV(QIANGDU)CHIXUYIDUANSHIJIAN,ZHIDAONIKAISHIGANDAOPILAOHOUMANMANZHUANWEIYIXIEFANGSONGHUOMANSUYUNDONG。YIBAOCHIJIAOKUAIDEXINLV(ZHONGDENGQIANGDU),ZHIDAOTILIYOUSUOHUIFUZAIZHUANWEIGAOXINLV(GAOQIANGDU),WOBUZANCHENGGANDAOSHIFENPILAOHAIJIANCHIYUNDONG,ZHEIGURANDUANLIANYIZHILI,DANXUNXUJIANJINDEFANGFAGENGYOUYIJIANKANG,YEBUHUIRANGNIZAIYICIYUNDONGHOUPIBEIBUKAN,WUFAMIANDUIDIERTIANDEGONGZUO。YONGXUNXUJIANJINDEFANGFAYUNDONG45FENZHONGZHI1XIAOSHI,QIJIANFEIXIAOGUOBUHUICHIXUYUNDONGCHA。DANGRANJIANGESHIXUNLIANSHIYIZHONGGUODUXUNLIANFA,ZUIZHONGMUBIAOHAISHISHININENGQINGSONGWANCHENG30FENZHONGHUOGENGZHANGSHIJIANDEGAOQIANGDUYOUYANGYUNDONG,ZHEIYANGBUDANDADAOJIANFEIMUDE,NIDENAILIHEXINFEIGONGNENGYOULEHENDAGAISHAN。

  3. 氧气

  在前文中我提到脂酸在氧供给充足条件下可分解成二氧化碳和水并释放大量能量,所以氧气是有氧运动减脂的关键所在,在运动时必需保证足够的氧摄入量,但这并不是说在运动的过程中保持深呼吸就能保证氧的摄入量,因为吸入氧气的量和吸入空气的量并不恒定对应,如果在室内很多人一起跳有氧操,可想而知一个人能分配到多少氧气,所以最好在户外或通气良好的室内做有氧运动。

  4.选择运动的类型

  我们一般有五种选择。

  a.   GEZHONGYOUYANGCAO

  WOBINGBUZHUZHANGCHUXIZHEHUOTINENGTIAOJIANBUHAODEPENGYOUTIAOYOUYANGCAOJIANFEI,TAIJIANDANDEDABUDAOXINLVYAOQIU,BIJIAOFUZADEDUISHENTIDELILIANG,LINGHUOXING,ROURENXINGYAOQIUDOUJIAOGAO,YIBANRENGENBENZUOBUDAO,RUGUODONGZUOBUDAOWEI,YEMEISHENMEXIAOGUO,HAIRONGYIZAOCHENGSHANGHAI,SUIRANXIANZAIYOUGEZHONGSHIFENXIYINRENDEYOUYANGCAO,DANWOJIANYIMEIYOUTINENGTIAOJIANDEPENGYOUBUYAOYONGYOUYANGCAOZUOWEIJIANFEIDEFANGFA。

  b.  YOUYONG

  YOUYONGSHIHENHAODEJIANFEIFANGFA,YESHIYIZHONGHENHAODEQUANSHENXINGYUNDONG,BINGQIEDUITIGAOXINFEIGONGNENGSHIFENYOUXIAO,ZHISHIHENDUORENBUTAIHUIYOUYONG,NEIMEKEYIYONGZAIYOUYONGCHIZHONGKUAIZOULAITIDAI,ZHEIDUITIGAOXINLVXIAOGUOFEICHANGHAO。BUGUOHUIYOUYONGDEPENGYOUYEQINGZHUYIYONGYOUYONGLAIJIANFEI,BUSHIYOUYONGBISAI,BUYAOZHUIQIUSUDU,DADAOXINLVYAOQIUJIUKEYILE,TONGSHIHAIYIDINGYAOZHUYIZUGOUDESHEYANGLIANG。

  c.   DANCHE

  XIANZAIHENDUOJIANSHENFANGDOUYOUDONGGANDANCHE,ZHEIXIEDANCHEDESHEJIFEICHANGSHIHEYOUYANGXUNLIAN,DANYIBANDANCHEXUNLIANSHIDOUTAIXIAO,HENDUORENZAIYIQIANXUNLIANSHI,FANGJIANLIHENRONGYIQUEYANG,SUIRANJIANSHENFANGZHEIYANGSHEJISHIWEILETIGAOHUANJINGWENDU,SHIYUNDONGZHEDALIANGCHUHANTIGAOJIANFEIGONGXIAO。DANWOZANCHENGZAIJIANFEIDETONGSHIFANGQIJIANKANGDEZUOFA。RUGUOHUWAIQICHEJIANFEIDEHUA,JIANYIXUANYONGSHANDICHE(ZHISHICHENGSHILIYOUXIANSU,HUANJINGYEBUTAIHAO)。

快三彩票  d.  PAOBU(KUAIZOU)

快三彩票  HUWAIPAOBUHUISHOUHUANJINGXIANZHI,XUANZEPAOBUJIYETINGHAO,FANGKAIPAOBUJIFUDESHOUNENGZENGJIA8%DEYANGLIYONGLVHE5%DEXINLV,DANGRANSHOUXIANYAOZAIBAOZHENGPINGHENGDEQIANTIXIACAIFANGKAIFUSHOU,XUANZEYIDINGPODUDEPAOBUJINENGTIGAOJIANFEIXIAOGUO。ZAIPAOBUJISHANGSHIYONGJIANGEFADUANLIAN,JIKEYIYONGGAOSUDUANLIANYIHUI,ZHUANERZHIJIAODISUDUXUNHUANLIANXI。

  e.   TIAOSHENG

  跳绳简单易学,器械也简单,一小块空地就可以锻炼,是非常好的有氧运动,可以说是物美价廉,跳绳能在几分钟内提高心率和呼吸频率,能在短时间内减轻体重,职业拳击手通常跳绳作为赛前有氧减脂的主要内容,同时也能锻炼全身的协调性和灵敏度。

   5.运动频率

  没有运动基础的朋友可一周两次锻炼,留出足够的时间使机体得到充分的休息,以恢复疲劳,一次有效的有氧运动已经开始改变你体内的生化反应,在休息的时间里使你的身体适应新的代谢节律,一段时间后,可视情况增加到每周三次,至多每周四次,但没有必要天天去健身房,使自己疲惫不堪,我们运动是希望增进健康,使自己精力充沛,那又何必要让运动把自己弄的很累呢?

  看完以上内容,你应该可以为自己设计一个有氧运动处方了,为自己选一种或几种有氧运动的组合,明天就可以开始试行一下,测试一下自己的体能情况,根据自己身体的反应来确定锻炼的时间和具体的方法,一段时间之后,你的体脂会明显减少,而心肺功能将得到改善,特别是一些原先体能较差的朋友在循序渐进的练习之后,耐力会明显提高,再去面对与平时相同的工作量时,就不容易感到累了,也就是说你开始变的精力充沛了。所以选择一项或几项你喜欢而且又条件进行的有氧运动,保持运动时有效心率(强度)和时间,定期锻炼,循序渐进有氧减肥简单有效,当然要健康美丽,有氧运动只是开始。

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