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update: 19篇精选文章/原创文章请不要删除/来自环球和Eastday/图片精美,建议少放或不放娱乐的

天气太热,宅家里偷懒一周会把身材“打回原形”吗?

MSN 徽标MSN 2019/7/31 MSN

*** EXCLUSIVE - VIDEO AVAILABLE *** LONDON, UK -  18 JULY: A GV of members of MAN V FAT football playing on the pitch in London on 18 July 2017.
AN INGENIOUS league for fat footballers is tackling obesity across the UK. Founded in January 2016, MAN v FAT Football grants overweight men the opportunity to shift some unwanted pounds by joining up with exclusive teams and winning points for results and weight loss. There are now 25 leagues across the UK helping to support men with a BMI of 27.5 or more ? targeting those who want to lose weight by regularly playing a sport they love.

PHOTOGRAPH BY Marcus Hessenberg / Barcroft Images (Photo credit should read Marcus Hessenberg / Barcroft Images / Barcroft Media via Getty Images) © Getty *** EXCLUSIVE - VIDEO AVAILABLE *** LONDON, UK - 18 JULY: A GV of members of MAN V FAT football playing on the pitch in London on 18 July 2017. AN INGENIOUS league for fat footballers is tackling obesity across the UK. Founded in January 2016, MAN v FAT Football grants overweight men the opportunity to shift some unwanted pounds by joining up with exclusive teams and winning points for results and weight loss. There are now 25 leagues across the UK helping to support men with a BMI of 27.5 or more ? targeting those who want to lose weight by regularly playing a sport they love. PHOTOGRAPH BY Marcus Hessenberg / Barcroft Images (Photo credit should read Marcus Hessenberg / Barcroft Images / Barcroft Media via Getty Images)

最近全国大多数地区都进入了“烤炉”模式,炎热的天气让人从有空调的室内向外迈出一步都是挑战,想要去健身房锻炼挥汗,怕是还在半路就已经“汗如雨下”了。 那么,在一年中最热的这段时间里想宅在家里避避炽热的太阳,休息一周会把你的身材“打回原形”吗?如果重新开始锻炼又该注意些什么?一起来了解一下吧!

“停训”会让身体有什么变化? 经常能听到一些健身“老炮”说:你看起来真是毫无训练痕迹。这里所说的“训练痕迹”,其实就是通过半年以上系统训练后,身体对训练所产生的适应性。 比如当你长时间进行了有氧跑步类训练,那么你的“训练痕迹”所表现出的就是过人的心肺能力和有氧耐力;如果你长时间进行抗阻力量类训练,那么你的“训练痕迹”就是过人的肌肉力量和肌肉线条等。 因此当你不再进行系统训练,身体也会做出对应的“适应性调整”:不需要再对抗负重阻力、或是不需要再长时间有氧消耗,那么肌肉也会随之消退,减少身体为维持肌肉而消耗多余的能量和营养。

*** EXCLUSIVE - VIDEO AVAILABLE *** LONDON, UK -  18 JULY: Members of MAN V FAT football, tackling, in London on 18 July 2017.
AN INGENIOUS league for fat footballers is tackling obesity across the UK. Founded in January 2016, MAN v FAT Football grants overweight men the opportunity to shift some unwanted pounds by joining up with exclusive teams and winning points for results and weight loss. There are now 25 leagues across the UK helping to support men with a BMI of 27.5 or more ? targeting those who want to lose weight by regularly playing a sport they love.

PHOTOGRAPH BY Marcus Hessenberg / Barcroft Images (Photo credit should read Marcus Hessenberg / Barcroft Images / Barcroft Media via Getty Images) © Getty *** EXCLUSIVE - VIDEO AVAILABLE *** LONDON, UK - 18 JULY: Members of MAN V FAT football, tackling, in London on 18 July 2017. AN INGENIOUS league for fat footballers is tackling obesity across the UK. Founded in January 2016, MAN v FAT Football grants overweight men the opportunity to shift some unwanted pounds by joining up with exclusive teams and winning points for results and weight loss. There are now 25 leagues across the UK helping to support men with a BMI of 27.5 or more ? targeting those who want to lose weight by regularly playing a sport they love. PHOTOGRAPH BY Marcus Hessenberg / Barcroft Images (Photo credit should read Marcus Hessenberg / Barcroft Images / Barcroft Media via Getty Images)

而“短期停训”有什么影响? 根据 NSCA (美国体能协会)的相关文献表明: 短期停训(两周)对长期坚持抗阻训练的人来说,似乎影响不大,肌肉力量和爆发力几乎不会下降;而且短期停训能让身体得到充分的休息,运动表现可能在休息期后得到提升。当停训时间超过 32 周时,肌肉力量和爆发力才会出现显著性的降低,但仍然会高于训练前的水平。而一旦停止有氧训练,仅仅两周的时间心肺耐力和肌耐力就会出现明显的下降,有氧训练导致的心动过缓会迅速消失;停训 4 周后,肌糖原储备出现明显下降。

也就是说,肌肉和力量涨得慢,消退得也慢;而心肺功能提高得快,消退得也快。 所以在经过一周时间的休整后,肌肉力量几乎不会有任何下降,但心肺耐力可能会出现小幅度的下降。该休息的时候就放心好好休息,身体对训练是有记忆的,只要恢复训练,捡回来很快的。 如何恢复训练? 如果你是有长期训练经验的自主训练者,可以参考如下建议:

1️⃣ 从中低强度和中低训练量开始,逐渐地过渡到之前的训练强度和训练量,不要一上来就用以前的训练强度和训练量。

2️⃣ 适当增加有氧训练比例,恢复心肺能力,必要的有氧训练对维持体脂率和促进身体恢复是非常有帮助的,任何时候都不建议放弃有氧训练。

3️⃣ 注意规划饮食,让三大营养素摄入规律起来。 ​​​

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编辑:Holly

责编:Holly


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