因為健康運動，這樣規劃可以嗎？ - 健身
By Jake
at 2011-08-20T15:11
at 2011-08-20T15:11
Table of Contents
原po 身高180 體重73.5 血壓150/100/100 去醫院健康檢查量到的
掛家庭醫師科，因為自己25又不胖、不煙、不酒..但是長期3點才睡
被醫生警告要運動，作息要正常，飲食清淡
不然就要靠吃一輩子的降血壓藥物...
目前已經運動2個禮拜，每週一到週五運動，六日休息
固定跑操場8-12圈左右，約3-5km
因為很久沒運動目前約跑3走1圈約2-3次的循環。
暖身→慢跑→伸展，約45分鐘
而每週1、3、5慢跑完後會進健身房，練腿部、腹部、胸、肩（想瘦肚子和練曲線）。
主要練前後大腿肌、上下腹肌、左右側腹肌、胸肌、三角肌
一次15下，做2～3組，做完約1小時
因為從小腸胃不好，所以太油太刺激的食物一直都不吃...只是食慾有變好！
運動後約12點入寢！
這樣下來血壓和心跳是有降一點點...不過好像不是很顯著！約140/95/9x
體重是沒增加也沒減少拉...不過身體看起來有變瘦
不知道大家對這種體能強化的操課表有什麼想法？ 有什麼要改得地方嗎？
---------------
目前醫生先說運動和飲食控制為主..觀察一陣子血壓再看要不要施藥
--
掛家庭醫師科，因為自己25又不胖、不煙、不酒..但是長期3點才睡
被醫生警告要運動，作息要正常，飲食清淡
不然就要靠吃一輩子的降血壓藥物...
目前已經運動2個禮拜，每週一到週五運動，六日休息
固定跑操場8-12圈左右，約3-5km
因為很久沒運動目前約跑3走1圈約2-3次的循環。
暖身→慢跑→伸展，約45分鐘
而每週1、3、5慢跑完後會進健身房，練腿部、腹部、胸、肩（想瘦肚子和練曲線）。
主要練前後大腿肌、上下腹肌、左右側腹肌、胸肌、三角肌
一次15下，做2～3組，做完約1小時
因為從小腸胃不好，所以太油太刺激的食物一直都不吃...只是食慾有變好！
運動後約12點入寢！
這樣下來血壓和心跳是有降一點點...不過好像不是很顯著！約140/95/9x
體重是沒增加也沒減少拉...不過身體看起來有變瘦
不知道大家對這種體能強化的操課表有什麼想法？ 有什麼要改得地方嗎？
---------------
目前醫生先說運動和飲食控制為主..觀察一陣子血壓再看要不要施藥
--
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健身
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