你知道怎麼運動跟體重控制嗎?

減輕體重唯一的方法可以來自於兩種方式，一種是減少熱量的攝取，就是節食，另一種就是增加熱量的消耗，就是運動，或是兩著並行。

減輕體重唯一的方法就是消耗的熱量比吃進去的熱量多，這可以來自於兩種方式，一種是減少熱量的攝取，就是節食，另一種就是增加熱量的消耗，就是運動，或是兩著並行。節食可以減掉多餘的脂肪，但是也會減掉肌肉，肌肉是代謝旺盛的組織，也就是說，即使在休息的時候，同樣重量的肌肉組織比脂肪組織消耗掉更多的熱量。因此，若是在減肥時能夠盡量保持肌肉，基礎代謝率就會提高，由身體'自然'消耗掉的能量就會增加，而提昇減肥的效果。而且肌肉可以提供運動以及身體的工作能力，也可以使身材看起來勻稱。

　　要在減肥時保持肌肉組織，就需要運動，尤其以負荷重量的運動最有效，例如舉重。一篇今年發表在「美國臨床營養期刊」的研究中指出，在同樣節食的情形下，舉重的人比不運動和做有氧運動的人保留了更多的肌肉組織，雖然這三種人都減去的同樣的體重，但是在舉重的人所減去的體重中，有 92% 是脂肪， 只有 8%是肌肉，做有氧運動的人所減去的體重中，有 20% 是肌肉，而完全不 運動的人所減去的體重中，則有 28%是肌肉，也就是說，運動的人，尤其是舉重的人，減掉比較多的脂肪，而保存了比較多的肌肉。長期下來，肌肉組織的流失就很可觀，減肥的效果也會有差別，而且身材也會不同，因為不運動的人保留了比較多的脂肪，脂肪組織的密度比肌肉組織低，同樣重量的脂肪有比較大的體積，看起來就會比較胖。

　　研究中所提到的舉重訓練包含了使用上半身及下半身肌肉的運動，包括二頭肌、三頭肌、胸肌、肩膀、闊背肌、股四頭肌、以及腿後肌，每種運動做三個循環，每個循環做六下，重量可以先從輕一點開始，然後慢慢增加。每個星期運動三次。最重要的是，要讓肌肉負荷重量，才可以減少肌肉的流失。

Posted at 2008-11-20 17:00:21

2 Response to 你知道怎麼運動跟體重控制嗎?

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