dxa初體驗 - 健身
By Ula
at 2021-09-08T03:01
at 2021-09-08T03:01
Table of Contents
基本上過輕的體重本來就很難追求骨密
減重的過程中很難避免這件事情
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5861178/
這篇主要是在講熱量缺口對骨密是有威脅的
另外就是耐力型訓練也對骨密不利
先不提你想騎車 就算是跑步這種比較有衝擊力的
也是有一些骨密的問題
https://pubmed.ncbi.nlm.nih.gov/16682267/
關於腳踏車運動員的骨密就有更大的疑慮
其實相關論文也不少
例如這篇 大部分跑者的骨密都遠高於腳踏車運動員
https://bmjopensem.bmj.com/content/4/1/e000449#T2
有人建議重量訓練
但上面這篇論文提到
骨密過低的腳踏車運動員中
有一人持續兩年 每周兩次重量訓練
或許 對於腳踏車運動員而言
要保持骨密的重量訓練強度可能要比想像中更高
對骨密最有幫助的是壓力跟衝力
重量訓練之外
我有看到有人建議跳躍訓練不錯
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503233/
可以試試看吧
另外還有人建議可以在每次運動前攝取鈣 鎂 鋅 錳
因為在長時間低衝力的耐力運動中
會大量流失骨頭裡的微量元素
這也可以試試看吧
如果是以競技為目標 或是興趣在這裡
骨密偏低看起來是一個不太能避免的問題
只能說盡量維持不要太誇張吧
附帶一提 第三篇文章中有提到
找了19個長年騎車的運動員 當中有十個人Z score小於-1
也就是你現在還高於平均值
此外還有一人已經達到-2以下
我本來以為有在運動的人骨密問題應該不用太擔心
但看起來好像不是這樣
※ 引述《HwaSIn (基佬的小黃瓜)》之銘言:
: 標題: [問題] dxa初體驗
: 時間: Tue Sep 7 22:45:38 2021
:
:
: 大家晚安,大家好
:
: 我今天去做體檢,順便照了dxa
:
: 然後發現一個問題
:
: 就是
:
: 我的骨質密度似乎不太理想
:
: 如圖,體脂12.8%,除脂體重60kg
:
: http://i.imgur.com/px1vpKs.jpg
:
: http://i.imgur.com/fmGQMaI.jpg
:
: 我看YouTube頻道 kosmofit
:
: 測出來是在綠色的範圍,可是我在黃色
:
: 我今天爬文才得知減重會讓骨密度下滑
:
: 可是我的飲食已經是每天喝牛奶至少五百cc
:
: 開冰箱門就是喝兩口牛奶,當水喝。
:
: 肉類也沒少吃,蛋白質也有吃足夠
:
: 怎麼會這樣
:
: 有沒有辦法減重同時避免骨密度下滑 QQ
:
: -----
: Sent from JPTT on my Samsung SM-N960F.
:
: --
Tags:
健身
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