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从0到5公里,程序猿变身极客跑者指南【14】跑步后的体重问题

在科学和互联网世界极客们似乎可以呼风唤雨,但是在跑步的世界中却没什么特殊的。同样要担心“跑步后体重增加怎么办?” “饭量突然增加了怎么办”,“感觉特别困怎么办?”。爱燃烧分享初跑者经验。

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跑步让体重增加了怎么办?

刚开始跑步几天体重似乎开始增加。很多人,尤其是爱美的姑娘们立刻就慌了。其实大可不必担心,这只是身体的一种正常反应。只要配合饮食控制,坚持跑步很快体重就会转头下降的。

跑步初期体重增加的原因在于,人体是个自适应的系统。也就是有什么运动量,肌肉,肠胃方方面面都会自动调整。在增加运动量后,身体自然开始进行一定的能量储存。而且随着坚持跑步身体中的肌肉比例也会相应增加,在体重秤上看似重了。其实脂肪含量变少了,人实际是瘦了。

在跑步期间也要合理的配合饮食,饮食与运动密不可分而且更为重要??梢约跎僖?,主食的摄入,完全不吃零食。多吃蔬菜,水果和杂粮。减少热量的摄入。随着身体逐渐适应新增的运动量。原有的平衡被打破,新的平衡建立,体重将会逐渐下降。

因此跑步初期体重增加,不要因此停止跑步,而是坚持运动的同时检查自己每天的饮食情况。坚持2个月左右,体重将会有明显的下降。

饭量突然变大了怎么办?

这是运动量增大后身体正常的一种反馈。在跑步之后需要能量补充修复肌肉以及补充体能。因此适度增加摄入量没有问题。如果跑步的目标是减重的话,此时要控制好饭量和时机。

总体来说少摄入含碳水化合物高的食物。如果对此有兴趣可以详细阅读爱燃烧相关文章《耐力运动员的饮食》。尽可能在运动完的半小时内做适度补充高蛋白食物,不要让身体过度饥饿,少食多餐的方式控制饮食摄入量。

觉得特别困,每天没精神怎么办?

体能消耗较大的时候,睡眠是最好的恢复体力,修复肌肉的办法。因此增加运动量后,人自然而然的睡眠时间也需要适度增加。在坚持运动的同时也要适当调整作息时间。给予身体充分的休息。否则除了比较困外,肌肉得不到充足的休息也比较容易受伤。

在跑步运动初期要增加睡眠时间,适度补充高蛋白的食物。养成合理的生活规律。慢慢的
运动和日常工作达成了平衡,睡眠质量提高,人反而会变的精力充沛,精神饱满。

您需要才能回复
  1. E8e9906415715773196b33d8b01a35e7
    米拉松Lv.8
    2014-10-23 20:48:35
    这么好的文章,大家读了为什么不点赞呢?我先来

    回应

  2. 17d86042374159d5de81ba7fcb6bed11
    万里清风来Lv.1
    2014-11-20 10:45:41
    减肥,难??!

    回应

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