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为瘦狂奔【三】最佳减肥跑步方法和原则

是否每次有减肥的意愿时想到跑步就觉得痛苦?尝试出去跑步却发现很难坚持?每天有各种工作和琐事让人疲倦不堪不愿再出去跑步?这些困难都能克服,因为人人心中都有一个瘦成一道闪电的梦想。

runforslim3

找到一个属于跑步的时间:在计划开始跑步减肥前先解决时间问题?;匾湟幌旅刻斓纳?,每件事按重要性排序,将最不重要的那件事情替换成跑步?;蚴强吹缡?,或是刷微博,或是电话闲聊......不要嫌弃一些零散时间,如果你发现每天只有20分钟空闲时间,也尝试用这些时间在小区或是办公区内跑2圈,因为这是由0到1的转变。当养成跑步习惯后,无论是时间还是里程的增加都是数量改变,而不是本质转变。通过1个月左右的时间将跑步融入日常生活后,你会深深爱上这项运动,找时间外出跑步将没有那么困难。

重视跑步时长而非速度:很多人都有学生阶段长跑的不愉快记忆,在冬季的寒风中被迫起来晨练,为了体育达标而苦不堪言的支撑。而开始跑步减肥时不用苛刻的强迫自己跑到某个里程,或是某个成绩。不用执着于跑3公里,5公里还是10公里。用很慢的速度跑,慢到你可以轻松和旁边的人交谈的速度的程度。如果觉得累了也无需坚持可以转换成快走因为即使这样身体依然在进行有氧运动。当身体在进行有氧运动时,会先消耗肌糖原,之后脂肪开始参与供能。时间越长越有利于脂肪燃烧。一般情况下身体在运动半小时后脂肪开始燃烧,45分钟后进入猛烈燃烧的模式。因此不要怕速度慢,尽可能将每次跑步的时间设置在45分钟甚至更长的时间。

重视规律跑步而非里程:保持规律的跑步,每周最好3-4次,让身体一直保持关于运动的感觉和意识。在刚开始运动时,身体会储存能量应对额外的消耗,身体逐步的适应消耗的强度后便不会过量储存能量。如果每周甚至每个月进行1,2次大强度的运动,当时身体进行了脂肪燃烧,但在随后的很长一段时间内不再运动,而身体建立的能量储备甚至可能导致体重上涨。而且突然大强度锻炼也会造成受伤风险大大增加。规律运动,渐进燃烧脂肪让身体从内到外都逐步适应新的状态,在坚持3,4个月后整个人将有焕然一新的感觉。

跑步减重里程的平衡点:需要消耗7000卡才会减少1kg脂肪,一个70kg体重的人每10公里约可以消耗750卡。国外有研究表明每周跑40km是个比较理想的跑步减重的里程。但每个人情况不同,因此这个数据并不十分精确。对初跑者来说每周能维持3-4次跑步,每周跑步时间超过5小时配合合理饮食就会变瘦,里程会随着能力慢慢自然增长,而翻过了那个临界点之后,你的体重就会持续下降直到下一个平衡点。
增加一些肌肉:维持肌肉比脂肪需要更多的能量。做一些适量的力量训练,既能够帮助减重,又能够避免运动损伤。每周可进行2次每次半小时的力量训练。关注腿部和核心的力量锻炼,这些都能帮助你更好的跑步。而无氧训练带来的心跳加速,血液的快速流动推动新陈代谢,更高效的燃烧脂肪。

每天都进行些运动:每天都适量的进行活动,15-30分钟。不一定是换上跑鞋去户外奔跑或是在健身房挥汗如雨。几个简单的拉伸放松动作,几个简单的局部力量动作,一些全身性的徒手锻炼都能保持运动的感觉。增加身体的灵活性和力量,?;ぜ棺岛图珉?,让你有充足的精力投入工作和跑步。

为瘦狂奔【一】
http://www.wslyjt.com/2013/04/run_for_slim_1/
为瘦狂奔【二】
http://www.wslyjt.com/2013/04/run_for_slim_2/
为瘦狂奔【四】
http://www.wslyjt.com/2013/04/run_for_slim_4/
为瘦狂奔【五】
http://www.wslyjt.com/2013/05/run_for_slim_5/

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