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原帖由 kennethwat 於 2008-7-23 08:53 發表
ching ，小弟建議閣下要開始減食量，而以閣下的重量，先去游水會好些，因跑步以閣下的重量，對膝頭等所承受的壓力是相當大，很容易受傷及出現軟骨磨損。
I totally agree with KEN CHING as you may be too heavy to start with running. You better start the aerobic exercise with swimming or even fast walking. You can simply calculate your pulse according to the following equation:
Lower limit= (220 -your age) x 60%; Upper Limit = (220-your age) x 80%
If you found your pulse lying in the above range, it is already adequate to loss your weight. Of course, after sometimes, you may need to intensify your exercise in order to achieve the range. To do the exercise which is harder than you can tolerate cannot help. The most important thing is that you must be patient.
I used to be 210lbs (170cm) and the BMI is 33 which is significantly higher than yours of 31.8. Since last October, I can no longer tolerate and I started with cycling plus some small run (within 20 mins). Slowly, I increase the quantity and intensity of my exercise. More importantly, you must eat less and stop all alcohol. The best ratio of starch:protein il should be 4:3:3. This is a good diet to burn your fat effectively. Of course, you have to watch the Calories that you took in as well. After 3-4 months, I have reduced my weight down to 175lb and it is fluctuate within the range of 173-178lbs afterwards. I still need to work hard to make it down to at least <160lb. Now I can run 10km every alternative day plus swimming for 40mins every morning if the weather is ok. But the worst thing is I like eating very much! So, it may be hard for me to furtehr reduce my weight.
Work hard and I am sure you can do it too!! |
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發表於 2008-7-22 23:12:08
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堅持到底!