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为瘦狂奔【一】 跑步减肥的三个重要概念

无论体重如何,无论肤色如何,减肥和美白是几乎所有女性一生奋斗的目标。很多人为了变瘦而开始跑步。跑步确实是一种非常有效的燃烧脂肪的运动,同时技术简单,不需要特殊场地和器具,不需要同伴。但为什么很多人长期坚持却无法变瘦,很多人无法坚持,很多人体重减轻的同时在伤害健康?怎样才能真正的科学减重,为瘦狂奔?

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在开始讨论跑步减重之前先说明几个概念。

什么是瘦?

大部分人表面上是在追求瘦,其实是在追求美,追求更好生活带来的美。现代社会,食物供给充足,因此更少的脂肪通常代表更健康,更强壮。虽然时尚界曾追求过带有病态的骨感美,但社会主流观念中更强壮,健美的身材往往被定义为美。从这个角度来说单纯通过体重来衡量是否瘦并不准确,因此既不要因为自己轻了1-2千克而沾沾自喜,也不要因为体重上涨了2千克就质疑自己是否应该坚持现有方式。

也不要过分依赖体重指数。体重指数,即BMI指数(body mass index)是一种常用衡量身体胖瘦和健康与否的参数,体重指数(BMI)=体重(kg)÷身高^2(m)。但BMI指数受人种,个体生活运动习惯影响很大。比如对欧美男性来说BMI指数27并不算什么,但是对一个亚洲男性却是超重。一个经常健身健美的运动员体重可能很大,BMI指数可能超过25,但脂肪含量并不高,因此并不需要特别减重。

体脂率,脂肪在身体中所占的重量被称为体脂率。体脂由皮下脂肪和内脏脂肪组成。合理的体脂率可以被认为“瘦”。男性为12%-17%,女性为17%-21%。如果认真准备减肥的话,就买个带测量体脂含量的秤。每周关注自己的体脂变化,指导自己的饮食和运动。

跑多少能瘦?

每减1千克脂肪,需要消耗7000卡的热量

简单的看,摄入的能量超过了消耗量,多余能量没有被代谢就会变成脂肪被储存起来。而如果一天消耗量大于摄入量则需要通过储存的脂肪来进行供能。但为了维持健康,不可能急剧的消耗而不摄入。因此需要通过运动和饮食的改变打破原有的身体代谢模式,逐渐变瘦。75千克体重的人每跑10公里大约消耗750-800卡,但由于运动,身体的代谢率和饮食摄入量都会发生一定的改变。所以不意味着跑10天10公路就能减1千克。在通过1-2个月建立了良好的运动习惯后,每周跑3-4次同时合理控制饮食可以保证体脂和体重的下降。

减肥通过运动还是节食?

每次挥汗如雨的运动了1小时,消耗的热量是500-800卡。但是一碗米饭所提供的热量几乎就和这相等了。因此很多人,尤其是女孩更愿意通过过分节食和饥饿来减重,认为这样的效果和运动没有区别。实际上运动对能量的消耗不仅是在进行中的时段内,在运动后的6小时内由于体温,代谢率等方面发生的变化,能够让你持续的消耗能量。同时更多的运动意味着肌肉在体重中所占的比例在增加,同等重量的肌肉也比脂肪消耗能量更多。所以不用犹豫了,为了更好的身材奋力运动结合科学饮食吧,这也是更好的健康道路!

后边我们会先讨论饮食问题,因为很多跑者进行了大量训练而并未变瘦,问题往往出现在饮食方面。怎样才是合理的跑者饮食?怎样才是变瘦的饮食?吃的少对么?请关注后边的为瘦狂奔。

系列文章:
为瘦狂奔【二】 关于减重最重要的饮食问题
http://www.wslyjt.com/2013/04/run_for_slim_2/
为瘦狂奔【三】 最佳减重跑步方式和原则
http://www.wslyjt.com/2013/04/run_for_slim_3/
为瘦狂奔【四】 跑步怎么吃?什么时候吃?
http://www.wslyjt.com/2013/04/run_for_slim_4/
为瘦狂奔 【五】 跑步初期的三件事
http://www.wslyjt.com/2013/05/run_for_slim_5/

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