每天健走3小時會不會運動過度? - 健身
By Olivia
at 2012-08-12T13:11
at 2012-08-12T13:11
Table of Contents
我是否已經詳讀置底文及精華區中的新手專區：是
基本資料
性別：女
年齡：31
身高：157
體重：59
BMI：23.9
體脂率：32
三餐內容（熱量估算易受餐飲的原物料、份量、製程手法影響，請儘可能量化並描述）
早餐：水果一顆(奇異果、蘋果、火龍果之類)+半個全麥饅頭+方塊豆干二片或一顆水煮蛋
午餐：醫院特製營養便當一個(糙米飯+三個菜+白肉兩片之類，約600~700卡)
晚餐：水果+無糖豆漿
日常作息時間：（睡眠、工作、...等時間）
早上5:40起床；晚上10:30分睡覺
生活型態：（上班族、學生、體力工作者、運動員、...）
上班族
運動習慣：（有氧運動請「務必」寫明心跳數、時間長短）
早上健走1.5小時，約8公里，時速約5.3公里，心跳數應該不到130。
晚上健走1.5小時，約8公里，時速約5.3公里，心跳數應該不到130。
重力訓練1.5kg啞鈴(臂肌、背肌)每30下一個循環，共3次(90下)
腹肌鍛鍊http://www.youtube.com/watch?v=3pQSE43hiDM&list=UUQqdAX6SxAUxNzhvgoHk-XQ&index=4&feature=plcp
一週五天
我的問題：（請將您主要的疑問陳述於此）
前提：
1. 我的膝蓋不太好，所以不能跑也不能再走更快了，有氧運動只能靠健走。
2. 不想花錢上健身房或買器材。
問題：
1. 基於上述前提，請問我走這麼慢有達到運動效果嗎？還是純粹徒勞一場？
2. 很多人都覺得我的運動量太大了，反而會造成傷害，是真的嗎？
3. 每天三餐這樣吃真的很撐，雖然置底文說要吃到基代，但我已經吃到不舒服，
可以再減量嗎，例如少吃一餐?
感謝大家！
--
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健身
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