一日跑多少好?

alauded

我想請教各師HING/TSE跑歩日日跑一樣路程好? 還是日日唔同比較好? (以減肥為GOAL)

例如:
日日跑5K 好or今日跑2K明天跑8K好?

alauded

I see, I will try to jog for at least 45 mins.

kopo1128

如果以減肥為目標, 其實你不必介意跑了多遠的路. 你反而要注意你是否在進行有氧運動(aerobic exercise). 這才是最重要的. 它是減肥的主要驅動力. 有氧運動的心跳率應保持於 (220 - 年齡)x 60% 至 80%之間. 即你是30歲的話, 做有氧運動時, 你的心跳率應該保持於114 - 152之間, 並且需保持45分鐘以上才有效燃燒脂肪. 原因是運動初段的20-30分鐘, 其實只使用你的醣原, 並沒有消耗脂肪, 所以此有氧運動必須保持45分鐘或以上方能有效燃燒脂肪. 若心跳率太高的話, 身體會進入無氧運動的狀況, 它會令肌肉產生乳酸, 令肌肉疲憊, 身體須休息數天來讓乳酸代謝掉. 所以過量的運動亦會影響效率. 如果, 跑步時, 雙腿及膝蓋沒有不適或痛楚, 基本上連續跑是沒有大問題, 但我會建議你採取不同的有氧運動交替進行 (如跑步, 游泳, 踏單車), 避免過度使用同一組肌肉, 做成勞損. 當身體適應了一定程度的運動量時, 你才決定跑步的里數. 事實上, 有許多不同跑步訓練方法來提升跑步的成績. 不過要一步一步來. 欲速則不達. 此外, 你亦可加入一定程度的重量訓練, 加強肌力, 令有氧運動更為有效.

我自己仍在努力減肥中. 加油!!!!

alauded

Thank you for your advice, Kopo Ching

I am 26 yrs old, so my optimal heart rate should lies between 116-155.

However last time I run, my heart rate was around 170ish, but i don't feel tired or pain of any sorts.

Is that normal??

Let's lose the weight this year together.  ORZ~~~~~~

kopo1128

原帖由 alauded 於 2009-2-3 19:46 發表

                               
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Thank you for your advice, Kopo Ching

I am 26 yrs old, so my optimal heart rate should lies between 116-155.

However last time I run, my heart rate was around 170ish, but i don't feel tired or p ...

Alauded hing, if you have the heart rate of 170 during the exercise, it indicated your body was under a mix of aerobic and anaerobic exercises.  The lactic acid will accumulate in your muscle and you will feel tired after the exercise.  Most of the time, you will feel tired the next day. If you can monitor your heart rate, you can try to slow down the exercise.  It is quite normal when you start to do sport regularly.  Your heart is not strong enough to pump blood to supply the oxygen and also the oxygen carrying capacity of your blood is not efficient.  As times goes, your heart rate will slow down as it becomes stronger.  I remembered when I started running last year, my heart rate shot up to 140 after running for 1-2 minutes.  After 5 mins, it maintains at 170-175 till the end of the run.  But now, my heart rate maintains at just around 150-153 even after 30km of running.  It is probably due to my stronger heart and better oxygen carrying capacity of my blood.  Since my max. heart rate in aerobic range should be 145, after having such LSD, my leg muscle will be full of lactic acid due to the partial anaerobic exercise. In contrast, for normal running with the low heart rate, my muscle will not feel pain at all after the rest.

Let's work hard together! I still have 15-20 lbs to go.

alauded

Thanks KOPO hing

I've further slowed down my speed, it is like a slow jog now, I try to maintain my heart rate at the optimal level.  (between 60% ~ 80%)

Like many Ching/Ctse mentioned, speed is not a primary concern in losing weight, maintaining the optimal heart rate for 45 mins is more crucial for weigh loss.  

I am trying to run 45-60 mins 4 times a week now, will keep you up to date on my status.  

Thanks again~~

aimak

小弟是新手
想請教一下
你說最少都要跑 45mins
你是指一定要一口氣跑 45mins 嗎?
如果跑 20 mins, 步行休息 5mins, 再跑 20 mins, 步行休息後又再跑
這樣會不會影響效果?
謝謝.

原帖由 cc 於 2009-2-2 23:39 發表

                               
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以減肥為GOAL係應該最少都要跑45mins,之後仲要減少食量~

kopo1128

只要你的心跳仍保持於有氧運動範圍便可以. 詳細有否影響我不太清楚, 但以往的coach都是叫我們連續做的.

肥哥哥KC

之前練渣打, 所以著眼點去左個時間方面, 心跳率好多時都keep 住17x.. 而家跑完渣打, 都會開始轉睇番個心跳, 盡量keep 番15x 度就好...

kopo1128

原帖由 kcchu 於 2009-2-11 17:37 發表

                               
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之前練渣打, 所以著眼點去左個時間方面, 心跳率好多時都keep 住17x.. 而家跑完渣打, 都會開始轉睇番個心跳, 盡量keep 番15x 度就好...

我以前剛開始跑時心跳都是17X, 好嚇人架!!但跑了一輪之後, 現在跑很久都是約150-155左右, 跑慢D就會跌回146-149.

sspgps_ling

但係點知自己心跳係咩位

力

原帖由 sspgps_ling 於 2009-2-28 13:35 發表

                               
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但係點知自己心跳係咩位

有d錶(連心跳帶)可以check到心跳數。例如 Polar 或 Garmin。