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跑步減肥一問 !!

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發表於 2010-1-30 22:06:09 | 顯示全部樓層 |閱讀模式
小弟今年18 , 體重80kg , 身高 174cm , 希望係3個月內減6 kg ..

我家下就一星期跑4日啦 , 1,3,5,日 或 2,4,6,1 咁..

每次跑30min , 4-5公里到...

大家可唔可以比下意見 ??

我成日都唔知道我應該要盡量跑快d , 定還是盡量跑遠d, 跑耐d..

同埋呢 , 我為左減少吸收熱量 , 家下每餐都會食少2-3成飯 , 食完大約6,7成飽到 ,,比自己食少d野又啱唔啱?

thz...

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發表於 2010-1-31 19:27:38 | 顯示全部樓層
Hi!

Weight reduction is related to energy balance.
If energy intake > energy expenditure, then you gain weight.  It is as simple as that.
Run fast or run a long distance can both increase your energy expenditure, so basically both can help you reducing weight.
However, your body use fat as the main energy source during mild to moderate exercise.  Therefore, I recommend you running slower but longer distance.
Also it is difficult to keep running very fast for whole 30 minutes.

For diet, quantity and quality of food are both important.  For example, if you eat many many energy-dense food e.g. coke, cake, cookies, ice-cream, then although you eat 6,7成飽到, you may still gain weight.  Therefore you should avoid eating energy-dense food.

Remember a can of coke gives you around 300kcal and you need to run around 20 mins to burn this 300kcal.

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 樓主| 發表於 2010-1-31 20:30:28 | 顯示全部樓層
多謝樓上既意見 ^^

我家下每食一餐之前都會好好計下自己最多可以吸收幾多kcal,..

我係網上搵資料呢 . 好多人都話 ,緩步跑最能減去脂肪 .. 但緩步跑又即係跑幾快呢 ??d人又話跑步減肥既最佳心跳率係keep住最大心跳率既6-7成 , 大約120-140 ,,我唔知點好 ~.~. 又要慢d跑,但又要 keep到最既心跳率...

同埋呢 , d專家咪話做運動頭20分鐘 只係消秏體內d糖份既,咁我跑30分鐘步 ,, 咪剩係得10分鐘係消秏脂肪?

唔該晒 ~~

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發表於 2010-1-31 21:29:58 | 顯示全部樓層
My opinion is that:
Don't be too obsess about the exact figures of e.g. speed, heart rate, time.

Keep doing at least 30mins moderate exercise (i.e. you breath faster than normal and have some difficulty in talking with friends during exercise) regularly (e.g. 4-5 days per week) and reduce eating energy-dense food (e.g. soft-drinks, cakes, chips) can reduce your weight steadily.

You can have more information about weight reduction from the following 2 articles:
http://www.chp.gov.hk/files/pdf/NCD_Watch_Nov2008_837220c.pdf
http://www.chp.gov.hk/files/pdf/NCD_Watch_490333c.pdf

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 樓主| 發表於 2010-1-31 21:42:27 | 顯示全部樓層
萬分感謝你的意見呢..

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    發表於 2010-2-2 01:27:51 | 顯示全部樓層
    原帖由 大大樂 於 2010-1-30 22:06 發表
    小弟今年18 , 體重80kg , 身高 174cm , 希望係3個月內減6 kg ..

    我家下就一星期跑4日啦 , 1,3,5,日 或 2,4,6,1 咁..

    每次跑30min , 4-5公里到...

    大家可唔可以比下意見 ??

    我成日都唔知道我應該要盡量跑 ...


    我同你一樣高
    但係重你好多...........
    建議跑耐d
    最好係一個鐘
    最少都 40mins
    開頭唔好理跑幾多k
    只要心跳維持在  (220-你年紀)*(0.6至0.8) 就 ok.........
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