潛水很久了, 一直有個疑問...
目前看到的總結大概是,
肌肉可以消耗的熱量大於脂肪, 所以肌肉=好..(重訓)
有氧主要可以幫助消脂, 但要維持一定心率跟時間(一般都是 130+ / 30mins+)
疑問是...
如果重訓可以維持心跳 130+ / 30mins+, 可以取代有氧??
pinga1026 wrote:
疑問是...
如果重訓可以維持心跳 130+ / 30mins+, 可以取代有氧??)
其實真的有, 很多健身房都有的Body pump團體課程大概就是這個概念, 一堂課大概40分鐘,小重量多次數,全身操一遍. 算是重訓跟有氧的結合.
對初學者來說的確可以刺激到肌肉,又可以學一些free weight的動作,我覺得還蠻適合新手的.
但是有一定基礎以後,body pump對增肌的刺激就略顯不足了.畢竟中文是翻成"'槓鈴有氧"....
歡迎參觀我的flickr
http://www.flickr.com/photos/aaronhsu/
SUNNY0402 wrote:
重訓通常會到無氧的層次，心跳160~180...(恕刪)
提一點
無氧運動
跟
心率高低無關
================================
無氧 VS 有氧
是根據肌肉的能量來源, 來區分
無氧: 能量來源是血液中的血糖
有氧: 能量來源是體脂肪的分解
================================
對你的身體而言
只要運動不是規律性的, 且持續時間不夠久
就很難啟動 "有氧機制" ...
而在啟動"有氧機制" 之前....都算是無氧運動
舉例
我現在手在敲鍵盤打字, 手指的肌肉
就是在做無氧運動
===================================
至於
長肌肉
則是需要, 強度 "夠" 的運動
來傷害肌肉, 癒合, 變強壯
跟有氧無氧... 無直接關係
有沒有
高強度(可刺激肌肉生長)的有氧運動?
其實應該有, 只是一般人不常做到
例: 拳擊選手在練刺拳, 一練半小時以上
donny419 wrote:
無氧 VS 有氧
是根據肌肉的能量來源, 來區分
無氧: 能量來源是血液中的血糖
有氧: 能量來源是體脂肪的分解
對你的身體而言
只要運動不是規律性的, 且持續時間不夠久
就很難啟動 "有氧機制" ...
而在啟動"有氧機制" 之前....都算是無氧運動
舉例
我現在手在敲鍵盤打字, 手指的肌肉
就是在做無氧運動
亂七八糟.. 張冠李戴, 胡說一通,
是人體的機至本來就會優先使用人體的血糖,
包括你的腦袋的能量來員絕大部分都是血糖.
Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component.
Aerobic exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process.[1] Aerobic literally means "relating to, involving, or requiring free oxygen",[2] and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.[3] Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.[1] The intensity should be between 60 and 85% of maximum heart rate.
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