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知识 | 怎样正确地测量体重

镜子和称,既是所有姑娘的“朋友”也是“敌人”??烧媪私馓逯夭饬棵??哪些参数才是真正需要在运动中关注的呢?

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镜子和体重秤对姑娘们有天然的吸引力,无论何时何地他们看到都有去照照和称称的冲动。区别在于镜子你能看,体重秤上的数据永远是“国家机密”。但是你能得到一个“啊,啊,又重了1公斤,我要开始减肥了?!薄扒崃?公斤,最近运动的不错,欧也,吃个冰激凌庆祝一下?!敝嗟拇鸢?。体重秤是姑娘们终生的朋友,但是上边的结果是他们终生的“敌人”??墒悄忝钦娴牧私馓逯夭饬扛迷趺捶治雒??很多喜欢运动的爱好者也会经常指着自己腰部的肥肉说“最近我要多做做核心,减减脂?!笨墒蔷植康募∪舛土恫⒎强焖偌踔淖罴逊绞??;故橇牧奶逯夭饬磕堑闶掳?。

体重:大部分人最关注的数据,但其实这个数据的细微变化并不能确切反应肥胖和身体健康程度。喝水充足与否,早晚,是否吃过食物都对这个数据影响极大。所以细微的波动根本不代表你的减肥“成功”还是“失败”。很多参加马拉松的跑者出发和到达体重相差1,2公斤,基本是由脱水造成的。而燃烧君在参加一次百公里时出发到到达,一天内体重变化就在3公斤以上。所以短期小幅的体重波动根本代表不了什么。

BMI指数:这是一个根据身高,体重评估肥胖程度的指数。这个指数受运动习惯,人种影响很大。如果是亚洲人BMI 25可能就算微胖了,但对很多欧美人来说BMI 27,8看起来还身材匀称。一些长期运动者由于肌肉比例较大,因此体重偏大。BMI指数高,但体脂较低,因此不算肥胖。

体脂:是衡量身体肥胖与否的重要指标。一般男子10%-20%,女子20%-30%认为是标准范围。最精确的方式莫过于将身体全浸在水池中,通过排出的水的体积来测算密度计算体脂比例。这种方式太麻烦,基本没人使用。一般使用体脂测量仪。原理在于脂肪的含水量极低,所以不导电??梢酝ü饬咳颂宓牡缱枥醇扑闾逯?。

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一般到健身房,教练都会给你拿出一个手持体脂仪,当你看到上边的体脂数字,非常容易购买了会员卡或是私教课。不过这类手持体脂仪相对比较简易。从早到晚,水分向下肢移动?;嵊形蟛?。

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一般家用体脂仪和体重秤一体化,靠双脚站在金属片上进行测量。受身体水分和分布不均影响,也会有误差。

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建议选择“双手”,“双脚”测量方式的体脂测量仪。

除了这些关于体重的基本参数外,减重人群还可以关注
内脏脂肪含量:附着在内脏的脂肪,很多人外形尚可,但内脏脂肪指数较高,属于“隐形”肥胖者。

基础代谢:指人平躺24小时,维持生命体征所消耗的能量。这个指数受年龄,温度,脂肪含量等多种因素影响。一般随着年龄增长,基础代谢率会降低,这也是很多人“中年发?!钡脑蛑?。在18岁的时候,基础代谢一般为1800卡,但到30岁这个数字将下降至1500-1600卡,也就是在其他因素不变的情况下,每天将多储存200-300卡的热量。

运动人群还可以关注
局部脂肪含量:对四肢,躯干等位置局部进行体脂测量,指导自己清晰的了解体型情况,进行针对性训练。

肌肉率:监测训练效果,了解肌肉比例,可以做为提高基础代谢能力的参考。

目前体重,体脂测量仪还只能做到本地存储,估计过不了多久就能自动同步到手机APP上,对自己的健康进行有效管理。关于减重,多关注体脂含量,基础代谢率,而不要只看着体重称的指针。

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