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一旦開口說話和動手寫文,你就輸了。
默默的看和做才是青春的王道。
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光之物語


「請進入光與愛的五次元地球。」

1.光的運動 每兩三天戶外運動一次

2.光的飲食
減少吃肉,以素食為主

3.光的睡眠 10點(前)上床,最晚11點

4.光的心情 接收光的訊息,別聚焦黑暗

光之島物語

http://blog.yam.com/yourstyle


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May 1, 2009



北愛爾蘭奧斯特大學研究者請一群坐辦公室、很少運動的女性,從每天爬200個
階梯一次開始,進階到每天爬6次(可以坐電梯下樓),每次2分鐘。換言之,
每位婦女一天只需活動12分鐘就好。


不到2個月,這群女性發現自己身材變好了,而且血中膽固醇降低到讓她們得心
血管疾病的機率減少33%。

另一個研究是找13,500位男士,請他們每天爬100階,或是不限日數,每星期上
下700階樓梯,發現死亡率因此降低了20%。每次運動量相當於花30~40分鐘走
路2公裏。

從消耗熱量的角度來看,爬15分鐘樓梯和快步健走30分鐘所燃燒的卡路裏一樣多。
爬樓梯相當於垂直健走,好處多多,消耗熱量驚人,而且可以鍛煉體力、修飾肌
肉、還能強化骨胳。


垂直運動不只是爬樓梯而已,還包括下面幾項,同樣可以達到健身效果:

爬小山丘
每小時消耗的熱量:408卡(上和下)
好處:戶外就可做
警告:膝關節不好的人,下山要小心

爬樓梯健走
每小時消耗的熱量:408卡;612卡(只有上)
好處:對鍛煉肌肉骨胳很有幫助,每次只要花很少時間就可做完
警告:如果有心臟、關節、平衡問題,先去詢問醫師。

有氧踏板
每小時消耗的熱量:578卡
好處:肌肉骨胳有幫助,強化大腿、上半身,而且大家一起做,比較有樂趣。
警告:要花錢,對膝關節沖擊較大。

爬樓梯機
每小時消耗的熱量:612卡
好處:可以變化花樣,聽音樂、看電視、閱讀、而且可以調整坡度
警告:要花錢買器材,或到健身房去使用。


註:熱量消耗是以一個67公斤的人所做的估計。
 

本文為網路轉載文





版主:
有氧踏板就是踏步機運動,本站也有介紹。其實爬樓梯運動比起快走
運動優的地方,在於它比較能充分鍛練下半身肌肉,等於有氧和無氧
運動同時進行,能夠燃燒脂肪又能緊實肌肉。

但膝關節不好的人,下坡或下樓梯要小心。


 



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Joseboxy 於 Jun 15, 2016 留言 |
4.
請問此篇文章北愛爾蘭奧斯特大學的研究的出處是在哪裡?
 
板主回覆:
本文內容是一篇轉載文章,所以出處我沒特別去注意:)
Ellie Huang 於 Jan 10, 2015 留言 |
3.
版主你好

請問一下,要怎麼知道自己是肌肉型大腿還是脂肪型大腿呢?

我家是住透天三層樓,如果爬樓梯運動的話,我可以三層樓一直上下上下走嗎?

我現在正在試你的大腿夾夾樂的方法,沒有想象中那麼難,但就是會有點酸,這樣對我會有效果嗎?

我是屬於盆骨特別寬的這一種, 盆骨寬104CM 身高167 體重72

我全部胖在大腿 小腹 手譬上,請問要用什麼方式減下來比較正確有效,

對了,我最近這幾天有在快走,繞著學校的大操場快走10圈,下午4:00-4.30分.今天第四天了.可是體重沒有任何變化呢

還有就是我現在天天晚上改吃全糙米的飯,這樣也是不能再吃肉嗎?

問題有點多,麻煩版主幫我解答,謝謝!
 
板主回覆:
1.肌肉型就是肉硬硬的
2.可以
3.有效
4.請參考相關文章
5.要少吃一點
小妮 於 Mar 29, 2012 留言 |
2.
島主:
請問您,我應屬扁身型,一直被要求去跑步以利瘦大腿,但是我不喜歡跑只能邊步邊走來維持到30分鐘,看完這篇文章後想用快速爬樓梯的方法來運動消脂,不曉得會不會得到反效果讓象腿更粗壯呢?(之前也有做過快速爬樓梯實在比跑步的難度低多了也不覺得無趣)非常謝謝您!
 
板主回覆:
如果是爬梯15分鐘,雖然消耗熱量和快走30分相同,但它主要是鍛鍊
到大腿的肌肉,燃燒大腿的脂肪不多;除非持續20-30分鐘,那會燃燒
脂肪會多一些。

爬完最好做做第一堂課介紹的"拉筋伸展操"或抬腿放鬆,以免讓大腿肌
肉粗壯。不過鍛鍊大腿肌肉是好事,可以幫助大腿脂肪分解燃燒,也比
較不容易生長贅肉。女生不容易長肌肉,所以不用擔心。

其實它的效果和「空中腳踏車」很像,都能有效的鍛鍊大腿肌肉。如果
你是脂肪型大腿可以做,如果是肌肉型大腿就不適合了。
ichan 於 Apr 17, 2011 留言 |
1.
我想請問:以上爬樓梯可消耗熱量的等速度 是要快還是像一般正常速度就行了

PS: 因為我比較懶惰(加上天氣炎熱) 所以 沒有每天爬樓梯 每次爬樓梯 也都只有一次 但我爬的速度是屬於快的 時間:5分鐘
不過我每天都會做剪刀腳 約30下 但是不知道為什麼 我都是左腳比較容易酸 可是右腳卻比較不會酸、爬樓梯也是! 是因為姿勢不對嗎?
我最想瘦的部份是肚子和腿(因為真的真的太肥了)
我是圓身女生

 
板主回覆:
正常速度就行了。
左腳比較容易酸,可是右腳卻比較不會酸,
這也許是你的骨盤有歪斜的情形。
小汀 於 Aug 11, 2010 留言 |
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