重訓有氧分開效果較好? - 健身
By Kyle
at 2013-10-04T16:17
at 2013-10-04T16:17
Table of Contents
基本資料
性別:女
年齡:30
身高:155
體重:46
BMI:19.5
體脂率:25~26%浮動
三餐內容
早餐:蛋、水果2份、豆漿(別罵我吃太少,我睡醒都會吃不太下)
午餐:由於工作關係,常有廠商招待(飯店)。如果自理時吃SUBWAY或自助餐2菜1肉+飯
晚餐:家裡愛心晚餐,3樣菜+1魚/肉(全水煮或蒸)+1碗飯(父母陪我一起吃水煮餐養生)
其他:偶而會小喝1瓶BEER
日常作息時間:1點睡 9點起床
生活型態:上班族
健康狀況:
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)?否
您是否知道您有任何不適合活動的原因?否
您是否知悉自己有任何慢性疾病?否
您是否近期動過任何手術?否
您是否有其他醫療狀況可能影響運動計劃,如有,請註明:否
運動習慣:(有氧運動請「務必」寫明心跳數、持續時間長短、及相關運動史)
3月開始運動、每周3~5次、每次40~90分鐘。前4個月鄭多燕、XBIKE、慢跑交替
近3個月TAEBO/快走+重訓
我的問題:(請將您主要的疑問陳述於此)
年初時我體脂曾高到35%、體重達53KG,前面3~5個月減很快
但2個月前開始卡關~體脂一直在25~26%徘徊
肚子那邊的肥肉一直纏著我不放,蝴蝶袖也超搶眼(手臂長年肥壯)
目前運動方式是:暖身5分鐘》電腦人臀部+PLANK+啞鈴上舉》40分TAEBO》收操
昨天看到這篇文章
http://mr-sport.com.tw/femalesports/fit2fat2fit-introduction.html
健身教練說,重訓跟有氧要分開做,才不會互相干擾
所以我該調整菜單嗎??
或是我可以一天下半身重訓+有氧、隔天就做上半身重訓+有氧
怎樣的效果會比較好呢??
還有....那深蹲跟PLANK可以天天做嗎??
不好意思~問題很多....謝謝大家耐心看完
--
我是油膩膩宅女!只喜歡躲在自己的小小天空
--
Tags:
健身
All Comments
By Ursula
at 2013-10-07T21:16
at 2013-10-07T21:16
By Gary
at 2013-10-09T12:39
at 2013-10-09T12:39
By Elvira
at 2013-10-09T15:15
at 2013-10-09T15:15
By Rosalind
at 2013-10-14T02:28
at 2013-10-14T02:28
By Enid
at 2013-10-17T17:28
at 2013-10-17T17:28
By Megan
at 2013-10-20T20:13
at 2013-10-20T20:13
By Carolina Franco
at 2013-10-21T12:47
at 2013-10-21T12:47
By Madame
at 2013-10-22T05:04
at 2013-10-22T05:04
By Eartha
at 2013-10-26T16:16
at 2013-10-26T16:16
By Audriana
at 2013-10-31T13:51
at 2013-10-31T13:51
By Tristan Cohan
at 2013-11-03T14:25
at 2013-11-03T14:25
By Rosalind
at 2013-11-04T21:55
at 2013-11-04T21:55
By Quintina
at 2013-11-05T20:19
at 2013-11-05T20:19
By Quintina
at 2013-11-07T19:15
at 2013-11-07T19:15
By Yuri
at 2013-11-07T22:23
at 2013-11-07T22:23
By Dinah
at 2013-11-08T15:04
at 2013-11-08T15:04
By Hedda
at 2013-11-08T16:05
at 2013-11-08T16:05
By Tristan Cohan
at 2013-11-11T22:24
at 2013-11-11T22:24
By Harry
at 2013-11-16T08:15
at 2013-11-16T08:15
By Isabella
at 2013-11-19T11:01
at 2013-11-19T11:01
By Barb Cronin
at 2013-11-21T03:20
at 2013-11-21T03:20
By Ivy
at 2013-11-25T02:51
at 2013-11-25T02:51
By Candice
at 2013-11-26T05:33
at 2013-11-26T05:33
By Candice
at 2013-11-29T13:10
at 2013-11-29T13:10
By Vanessa
at 2013-12-02T11:42
at 2013-12-02T11:42
By Valerie
at 2013-12-04T19:06
at 2013-12-04T19:06
By Lydia
at 2013-12-05T00:17
at 2013-12-05T00:17
By Gary
at 2013-12-09T09:50
at 2013-12-09T09:50
By Aaliyah
at 2013-12-11T03:00
at 2013-12-11T03:00
By Ophelia
at 2013-12-11T17:36
at 2013-12-11T17:36
By Ursula
at 2013-12-15T05:00
at 2013-12-15T05:00
By Freda
at 2013-12-17T04:51
at 2013-12-17T04:51
By Ophelia
at 2013-12-20T05:40
at 2013-12-20T05:40
By Hardy
at 2013-12-21T08:40
at 2013-12-21T08:40
By Lily
at 2013-12-22T00:49
at 2013-12-22T00:49
By Xanthe
at 2013-12-24T08:15
at 2013-12-24T08:15
By Kumar
at 2013-12-25T20:56
at 2013-12-25T20:56
By Zanna
at 2013-12-28T11:26
at 2013-12-28T11:26
By Kama
at 2013-12-30T15:00
at 2013-12-30T15:00
By Caitlin
at 2014-01-03T15:10
at 2014-01-03T15:10
By Emily
at 2014-01-04T12:27
at 2014-01-04T12:27
By David
at 2014-01-07T01:07
at 2014-01-07T01:07
By Steve
at 2014-01-07T10:16
at 2014-01-07T10:16
By Adele
at 2014-01-10T15:24
at 2014-01-10T15:24
By Erin
at 2014-01-11T18:46
at 2014-01-11T18:46
By Audriana
at 2014-01-16T08:56
at 2014-01-16T08:56
By Joe
at 2014-01-19T04:31
at 2014-01-19T04:31
By Catherine
at 2014-01-19T23:59
at 2014-01-19T23:59
By Rebecca
at 2014-01-23T00:01
at 2014-01-23T00:01
By Donna
at 2014-01-26T03:43
at 2014-01-26T03:43
By Anonymous
at 2014-01-30T18:03
at 2014-01-30T18:03
By Gilbert
at 2014-02-02T01:09
at 2014-02-02T01:09
By Jacob
at 2014-02-03T12:36
at 2014-02-03T12:36
By Anthony
at 2014-02-03T22:31
at 2014-02-03T22:31
By Lydia
at 2014-02-06T23:50
at 2014-02-06T23:50
By Tracy
at 2014-02-10T12:28
at 2014-02-10T12:28
By Joseph
at 2014-02-13T10:24
at 2014-02-13T10:24
By Delia
at 2014-02-14T06:16
at 2014-02-14T06:16
By Heather
at 2014-02-16T16:21
at 2014-02-16T16:21
By Connor
at 2014-02-21T00:50
at 2014-02-21T00:50
By Edward Lewis
at 2014-02-21T03:59
at 2014-02-21T03:59
By Xanthe
at 2014-02-24T22:12
at 2014-02-24T22:12
By Connor
at 2014-02-26T07:28
at 2014-02-26T07:28
By Puput
at 2014-03-03T04:56
at 2014-03-03T04:56
By Zenobia
at 2014-03-06T16:49
at 2014-03-06T16:49
Related Posts
購買喬山跑步機
By Carolina Franco
at 2013-10-04T16:00
at 2013-10-04T16:00
熱量計算的問題
By Skylar DavisLinda
at 2013-10-04T13:54
at 2013-10-04T13:54
Fit to Fat to Fit
By Agnes
at 2013-10-04T09:49
at 2013-10-04T09:49
對甜食的渴望
By Suhail Hany
at 2013-10-04T07:30
at 2013-10-04T07:30
健身工廠信義廠
By Noah
at 2013-10-04T01:08
at 2013-10-04T01:08