慢跑距離提高不了> < - 減肥
By Caitlin
at 2014-06-07T23:58
at 2014-06-07T23:58
Table of Contents
我是否已經詳讀置底文及精華區中的版規:是
↑此行若未填或刪除,文章就會被刪除。
=============================================================================
因為想有好體力,也想減肥,而開始跑步,
距離開始跑步已經一年,
從一開始根本跑不動,到現在天天都想跑,
跑步距離和質量(跑和走的比例)也一直都有循序漸進變好,
可是最近不知道為什麼,想要把距離加長,卻一直突破不了,
這樣的嘗試大約已經持續三個禮拜,但卻一直看不到身體的進步,
想問大家有甚麼辦法可以提高跑步距離 > <
目前的課表
早 晚
一 4Km 腿部肌力訓練(因為十字韌帶撞傷過 所以加強腿部肌肉)
二 4km 徒手重訓
三 4km
四 休息
五 計時跑1hr(目前6.5km)
六 休息
日 徒手重訓
每天都睡滿8小時,早餐都有吃
(一條地瓜+兩顆奇異果(美白用)+一把無調味無油堅果+豆漿一杯)
目前4km都可以在30分鐘內跑完,
跑一小時前30分鐘不管速度放多慢,過了30分鐘就會很累,
會昏沉沉會喘,導致沒有辦法像前30分鐘一直都在定速跑,
最後20分鐘都只能用走的走完 QQ
雖然喝很淡的蜂蜜水或微他命發泡水會好一點,
可是也沒辦法讓我完整跑完6.5km以上
直這樣的情形已經持續快一個月了,
還是沒有辦法突破...
如果平常4km跑超過,就沒辦法連續跑三天,
會出現休息不足的症狀,不跑又覺得好痛苦。
想問大家有甚麼突破的好方法 > <
自己的腿上都是肥滋滋的油脂(小腿腿圍有39 都是油...),
好想要加強運動量到每天都能基礎就10km,有氧瘦全身,
然後看腿能不能不要這麼肥 ˊˋ
--
↑此行若未填或刪除,文章就會被刪除。
=============================================================================
因為想有好體力,也想減肥,而開始跑步,
距離開始跑步已經一年,
從一開始根本跑不動,到現在天天都想跑,
跑步距離和質量(跑和走的比例)也一直都有循序漸進變好,
可是最近不知道為什麼,想要把距離加長,卻一直突破不了,
這樣的嘗試大約已經持續三個禮拜,但卻一直看不到身體的進步,
想問大家有甚麼辦法可以提高跑步距離 > <
目前的課表
早 晚
一 4Km 腿部肌力訓練(因為十字韌帶撞傷過 所以加強腿部肌肉)
二 4km 徒手重訓
三 4km
四 休息
五 計時跑1hr(目前6.5km)
六 休息
日 徒手重訓
每天都睡滿8小時,早餐都有吃
(一條地瓜+兩顆奇異果(美白用)+一把無調味無油堅果+豆漿一杯)
目前4km都可以在30分鐘內跑完,
跑一小時前30分鐘不管速度放多慢,過了30分鐘就會很累,
會昏沉沉會喘,導致沒有辦法像前30分鐘一直都在定速跑,
最後20分鐘都只能用走的走完 QQ
雖然喝很淡的蜂蜜水或微他命發泡水會好一點,
可是也沒辦法讓我完整跑完6.5km以上
直這樣的情形已經持續快一個月了,
還是沒有辦法突破...
如果平常4km跑超過,就沒辦法連續跑三天,
會出現休息不足的症狀,不跑又覺得好痛苦。
想問大家有甚麼突破的好方法 > <
自己的腿上都是肥滋滋的油脂(小腿腿圍有39 都是油...),
好想要加強運動量到每天都能基礎就10km,有氧瘦全身,
然後看腿能不能不要這麼肥 ˊˋ
--
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減肥
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