新手求飲食及運動規劃 - 健身
![Vanessa avatar](/img/woman-glasses.jpg)
By Vanessa
at 2020-04-19T15:15
at 2020-04-19T15:15
Table of Contents
基本資料
性別: 女
年齡: 42
身高: 168
體重: 59
BMI: 21
體脂率:30(生理期後)
三餐內容:
早餐: 1份原味蛋餅+1份薯餅+1杯500c.c奶茶
或蘿蔔糕+荷包蛋+1杯500c.c奶茶
午餐: 1份爌肉飯(1塊爌肉,半顆蛋,筍絲,酸菜)
或1份涼麵+1份蔬菜蛋花貢丸湯(2顆貢丸)
晚餐: 1份便當(1塊瘦肉,1塊五花肉,高麗菜,1顆滷蛋,1個豆干,1小塊香腸)
或1份皮蛋瘦肉粥+蔬菜+玉米
其他:我喜歡喝奶茶,每天早餐都會喝一杯
日常作息時間:睡眠(晚上23:00-早上07:00)
工作(早上08:30-下午05:30)
生活型態:上班族
健康狀況:膽固醇:201(超過標準200一點點)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?否
當您活動時是否會有胸痛的感覺? 否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況? 否
您是否曾因暈眩而失去平衡或意識的情況? 否
您是否有骨骼或關節問題,且可能因活動而惡化?否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)? 心跳過快(有服藥)
您是否知道您有任何不適合活動的原因? 無
您是否知悉自己有任何慢性疾病? 無
您是否近期動過任何手術? 無
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:無
運動習慣:
1:自己在家跳有氧一小時,心跳數約130~140左右,持續5天(剛開始)
2:打羽毛球一小時,心跳數約130~150左右,一星期一次,持續3個月
我的問題:
最近幾年體重直線上升
2014-50KG
2018-55KG
2019-58KG
2020-59KG
平常飲食習慣,正餐都吃十分飽,因為害怕肚子餓的感覺,
但我沒有吃零食跟消夜的習慣,吃三餐的時間都很準時規律
因為變胖,原想嘗試斷食法,
可是平常只要我在肚子餓時,都會不舒服頭暈
所以我不敢嘗試斷食法
希望可以調整飲食內容,但不知如何調整?
運動的話,現在都是以在家跳有氧運動跟打羽毛球進行
因為想瘦一點,希望大家給個建議,謝謝
--
性別: 女
年齡: 42
身高: 168
體重: 59
BMI: 21
體脂率:30(生理期後)
三餐內容:
早餐: 1份原味蛋餅+1份薯餅+1杯500c.c奶茶
或蘿蔔糕+荷包蛋+1杯500c.c奶茶
午餐: 1份爌肉飯(1塊爌肉,半顆蛋,筍絲,酸菜)
或1份涼麵+1份蔬菜蛋花貢丸湯(2顆貢丸)
晚餐: 1份便當(1塊瘦肉,1塊五花肉,高麗菜,1顆滷蛋,1個豆干,1小塊香腸)
或1份皮蛋瘦肉粥+蔬菜+玉米
其他:我喜歡喝奶茶,每天早餐都會喝一杯
日常作息時間:睡眠(晚上23:00-早上07:00)
工作(早上08:30-下午05:30)
生活型態:上班族
健康狀況:膽固醇:201(超過標準200一點點)
醫師是否告訴過您,您的心臟有問題,您只能作醫師建議的運動?否
當您活動時是否會有胸痛的感覺? 否
過去幾個月以來,您是否有在未活動的情況下,出現胸痛的情況? 否
您是否曾因暈眩而失去平衡或意識的情況? 否
您是否有骨骼或關節問題,且可能因活動而惡化?否
您是否有因高血壓或心臟疾病而需服藥(醫師處方)? 心跳過快(有服藥)
您是否知道您有任何不適合活動的原因? 無
您是否知悉自己有任何慢性疾病? 無
您是否近期動過任何手術? 無
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:無
運動習慣:
1:自己在家跳有氧一小時,心跳數約130~140左右,持續5天(剛開始)
2:打羽毛球一小時,心跳數約130~150左右,一星期一次,持續3個月
我的問題:
最近幾年體重直線上升
2014-50KG
2018-55KG
2019-58KG
2020-59KG
平常飲食習慣,正餐都吃十分飽,因為害怕肚子餓的感覺,
但我沒有吃零食跟消夜的習慣,吃三餐的時間都很準時規律
因為變胖,原想嘗試斷食法,
可是平常只要我在肚子餓時,都會不舒服頭暈
所以我不敢嘗試斷食法
希望可以調整飲食內容,但不知如何調整?
運動的話,現在都是以在家跳有氧運動跟打羽毛球進行
因為想瘦一點,希望大家給個建議,謝謝
--
Tags:
健身
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