先重訓或先有氧小常識 - 健身
By Daniel
at 2013-12-23T11:04
at 2013-12-23T11:04
Table of Contents
運動能量的利用率:
磷酸肌酸系統(ATP-PC系統)
10秒,力量最大,爆發力動作
乳酸系統(醣解系統)
13分鐘,力量中,400m賽跑
有氧系統
3分鐘以上,力量小,長時間大肌群活動
根據能量消耗的原理,若先進行有氧訓練,會同時皆消耗三種能量系統的能量,造成重訓時的能量不足。若先重訓則使用高比率的「磷酸肌酸系統」和「乳酸系統」,接下來的有氧訓練還能使「有氧系統」更高比率的被使用,所以是「先重訓後有氧」,只是「重訓和有氧同時訓練」可能會影響肌力的增進。
沒有最好的訓練,只有最適合個人的訓練,依照個人需求選擇訓練方式才對。
有任何問題可請教健身房教練。
--
磷酸肌酸系統(ATP-PC系統)
10秒,力量最大,爆發力動作
乳酸系統(醣解系統)
13分鐘,力量中,400m賽跑
有氧系統
3分鐘以上,力量小,長時間大肌群活動
根據能量消耗的原理,若先進行有氧訓練,會同時皆消耗三種能量系統的能量,造成重訓時的能量不足。若先重訓則使用高比率的「磷酸肌酸系統」和「乳酸系統」,接下來的有氧訓練還能使「有氧系統」更高比率的被使用,所以是「先重訓後有氧」,只是「重訓和有氧同時訓練」可能會影響肌力的增進。
沒有最好的訓練,只有最適合個人的訓練,依照個人需求選擇訓練方式才對。
有任何問題可請教健身房教練。
--
Tags:
健身
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