希望能夠解答我 小女子真的想脫胖作者: eber 時間: 2009-6-5 11:42
Even with proper warm-up and cool-down, it is normal for your calf pain and tiredness due to lactic acid accumulation. This feeling will fade out after jogging for 1-2 weeks after your body adapting to the exercise.
Although it is more effective for weight losing when jogging for >30 (or 40) minutes, you should add your jogging time step by step. It is ok for 3-4 times/week initially but it will be better to add to 5 times/week after your adaptation.
I think there are many ching and ctse here would give you more useful advice!作者: kopo1128 時間: 2009-6-5 12:16
平日較少運動, 一旦開始較高強度的運動, 肌肉酸痛是正常. 你可以搽些安美露並按摩來減少痛楚. 當過一兩星期後, 身體適應了便沒有問題, 甚至可考慮增加運動量. 基本上, 減肥(減脂肪)是以有氧運動為主. 運動強度太高有時可能適得其反, 由於強度增加令身體進入無氧運動範圍, 產生乳酸, 令週身酸痛, 減慢了運動的頻率. 有氧運動是指持續的運動, 而運動時的心跳保持於(220-年齡) x 60%至80%之間. 這樣便已經有效減肥了. 不過, 如樓上ching/ctse所說, 運動應持續30分鐘或方可達至減肥效果. 原因是運動初期只會燃燒酐醣(glycogen). 至30分鐘後才開始燃燒脂肪. 所以運動必須持續30分鐘或以上.