拥有美丽的胸部，是每个女性梦寐以求的。乳房是集哺乳功能，性感功能及特有的女牲美象征为一体的器官。在讲求“健康就是美”的现代社会里，女性乳房“美”的功能已渐渐成为美女标准的必要条件之一。
每一个女性都希望有一对丰满而富有弹性的乳房，使之构成女性特有的流畅、圆润、优美的曲线美。古希腊艺术家雕刻的裸体女性和文艺复兴时期欧洲画家创作的美丽女神中，都突出完美的乳房。做为现代女性应对自身乳房加深了解认识，懂得乳房美的重要性，及如何保护维持乳房美的形态等等，以“挺起胸膛做人”。
乳房的形态美
什么样的乳房称的上理想的乳房呢？
1.丰满、匀称、柔韧而富有弹牲；
2.乳房位置较高，在第二至第六肋间，乳头位于第四肋间；
3.两乳头的间隔大于20厘米，乳房基底面直径为10-12厘米，乳轴(由基底面到乳头的高度)为5-6厘米；
4.形状挺拔，呈半球形。
通常按乳轴高度与基底间直径比例大小将乳房分为三种类型。
1.碗型：乳轴度为2～3cm，小于乳房基底直径的1／2。属于比较平坦的乳房。
2.半球型：乳轴高度为3～5cm，约为乳房基底直径的1／2。
3.圆锥型：乳轴高度在6cm以上，大于乳房基底直径的1／2。
也有按乳房的软硬度、张力、弹力及乳轴与胸壁的角度来分型的。
1.挺立型：乳房张力大，弹性好，乳轴与胸壁几乎呈9O度。
2.下倾型：乳轴稍向下，柔软且富于弹性。
3.悬垂型：乳轴显著向下，松软而弹性较差。乳房的健美标准包括乳房形态，乳房皮肤质地及乳头形态等多方面的因素。
如何保持乳房健美合理选戴乳罩
1.乳罩的主要作用是保护乳房。合理使用乳罩能缓冲外力的冲击，减少乳房本身振颤；还有明显支托作用，防止松弛下垂。从时间上讲，最好在17岁左右开始戴乳罩，因此时女子胸廓基本定型，乳房发育接近成熟。一般认为先测量由乳房隆起的上缘经乳头到胸壁皮肤反折线的下缘，超过16cm即可配戴乳罩。
2.哺乳期的保护。正常哺乳是不会影响乳房形态的。哺乳期间要保证充足热量，优质蛋白质，丰富的无机盐和维生素，以及充足的水分。但脂肪、糖类食品多了易发胖导致乳房下垂。哺乳时间以八个月左右为直。生育后不哺乳是不可取的。
3.胸部健美术。首先是胸部肌肉锻炼。如仰卧扩胸、俯卧撑、平卧推、斜卧推等。但贵在持之以恒，循序渐进。早晨在旱餐前，晚上应于临睡前2小时。其次是乳房按摩术。乳房按摩使交感及副交感神经兴奋，促进性腺分泌激素的功能，并使卵巢分泌雌激素和孕激素增加，从而促进乳腺发育。
Thursday, October 11, 2007
For Bunny 女性健身度四期
美国运动医学专家认为，在妇女生活方式中含有固定的体育活动，在不同时段需要改变锻炼类型、持续时间及强度，以便获得最大益处。
青春期： 青春花季多运动，使脑垂体产生的“生长激素”增多，可促进肌肉、骨骼及结缔组织的生长；青春期多投身运动形成的骨质密度明显提升，可一直保存至老年，延缓老年期骨脆性与骨质疏松的 “进程”与程度。
妊娠期： 美国妇产科学会鼓励孕妇进行定期的低运动量的活动。妊娠期运动可帮助妇女的身体适应妊娠，促进胎盘生长；有助于保护胎儿。妊娠早期，孕妇运动并不会导致子宫外孕、先天性畸胎儿与其他异常胎盘的形成。在整个孕期持续有规律有节奏运动的人，多可按预产期分娩、产程短，需接受“剖宫产”者也少；新生儿很少超重。
哺乳期： 哺乳期适当运动对妈妈的体重无不良影响；妈妈制造的“乳汁”的质与量均可攀升，有助于宝宝健康成长。
更年期： 绝经期老妇补以适当剂量的激素、钙及维生素D，可降低骨质丢失的量及速度，防治骨质疏松，强化骨坚硬度，减低骨脆性。澳大利亚医生认为，在强化药物坚骨疗法的同时辅以适当体育运动可调适体内“内啡肽”的生成与释放，它可缓解更年期中的忧伤、烦躁及潮热症状。
青春期： 青春花季多运动，使脑垂体产生的“生长激素”增多，可促进肌肉、骨骼及结缔组织的生长；青春期多投身运动形成的骨质密度明显提升，可一直保存至老年，延缓老年期骨脆性与骨质疏松的 “进程”与程度。
妊娠期： 美国妇产科学会鼓励孕妇进行定期的低运动量的活动。妊娠期运动可帮助妇女的身体适应妊娠，促进胎盘生长；有助于保护胎儿。妊娠早期，孕妇运动并不会导致子宫外孕、先天性畸胎儿与其他异常胎盘的形成。在整个孕期持续有规律有节奏运动的人，多可按预产期分娩、产程短，需接受“剖宫产”者也少；新生儿很少超重。
哺乳期： 哺乳期适当运动对妈妈的体重无不良影响；妈妈制造的“乳汁”的质与量均可攀升，有助于宝宝健康成长。
更年期： 绝经期老妇补以适当剂量的激素、钙及维生素D，可降低骨质丢失的量及速度，防治骨质疏松，强化骨坚硬度，减低骨脆性。澳大利亚医生认为，在强化药物坚骨疗法的同时辅以适当体育运动可调适体内“内啡肽”的生成与释放，它可缓解更年期中的忧伤、烦躁及潮热症状。
男性衰老10项生理标志
妇女进入更年期一般都会出现如停经等明显的生理变化。但男性的这种变化过程大多模糊不清。专家认为，一些生理变化可作为男性衰老的标志——
1.视力 眼球晶状体随年龄增长不断变厚，男子50岁以后会逐渐出现明显视力衰退和聚焦不准。
2.头发 随着年龄的增加，男性头皮上毛囊的数量日益减少，头发越来越稀，头发的生长速度也越来越慢，歇顶的男性越来越多。
3.心脏 功能男子20岁以后心脏在剧烈运动时的调节能力越来越低。一个20岁的小伙子运动时每分钟心率最快可达200次，30岁时减少至140次，以后每增加10岁，心脏每分钟最快跳动次数减少10次。
4.听力 鼓膜变厚，耳道萎缩变窄，对音调的辨别能力尤其是高频声音的辨别越来越困难。这种状况在60岁后变得日益明显。
5.供氧 及耐力一个70岁男子的体力只及20岁男子的一半。
6.肺功能 胸腔骨骼越来越僵硬，控制呼吸的肌肉负担越来越重。呼吸时有更多的有害物质残留在肺部。
7.脂肪 男子在25-75岁之间，体内脂肪组织的比例增加将近1倍，且增加的脂肪大多堆积在肌肉和器官组织里。
8.性生活 频度性冲动次数减少不可避免。据统计，25岁左右平均每年可达104次性高潮，50岁为52次，70岁时为22次左右。
大量的临床资料告诉我们，前列腺炎，前列腺肥大，睾丸炎，附睾炎，鞘膜积液，遗精，早泄，阳痿，不射精，阴茎癌等，是危害男子的健康的常见的病，它们折磨着众多的男性。
9.阴茎勃起角度 30-50岁间男子勃起角度比年轻时略低，50-70岁间则明显降低，心血管病是其中主要原因。
10.肌肉与骨骼 发达的肌肉逐渐萎缩软弱，骨骼发生退行性变化。
1.视力 眼球晶状体随年龄增长不断变厚，男子50岁以后会逐渐出现明显视力衰退和聚焦不准。
2.头发 随着年龄的增加，男性头皮上毛囊的数量日益减少，头发越来越稀，头发的生长速度也越来越慢，歇顶的男性越来越多。
3.心脏 功能男子20岁以后心脏在剧烈运动时的调节能力越来越低。一个20岁的小伙子运动时每分钟心率最快可达200次，30岁时减少至140次，以后每增加10岁，心脏每分钟最快跳动次数减少10次。
4.听力 鼓膜变厚，耳道萎缩变窄，对音调的辨别能力尤其是高频声音的辨别越来越困难。这种状况在60岁后变得日益明显。
5.供氧 及耐力一个70岁男子的体力只及20岁男子的一半。
6.肺功能 胸腔骨骼越来越僵硬，控制呼吸的肌肉负担越来越重。呼吸时有更多的有害物质残留在肺部。
7.脂肪 男子在25-75岁之间，体内脂肪组织的比例增加将近1倍，且增加的脂肪大多堆积在肌肉和器官组织里。
8.性生活 频度性冲动次数减少不可避免。据统计，25岁左右平均每年可达104次性高潮，50岁为52次，70岁时为22次左右。
大量的临床资料告诉我们，前列腺炎，前列腺肥大，睾丸炎，附睾炎，鞘膜积液，遗精，早泄，阳痿，不射精，阴茎癌等，是危害男子的健康的常见的病，它们折磨着众多的男性。
9.阴茎勃起角度 30-50岁间男子勃起角度比年轻时略低，50-70岁间则明显降低，心血管病是其中主要原因。
10.肌肉与骨骼 发达的肌肉逐渐萎缩软弱，骨骼发生退行性变化。
冬季健身须知
据专家称，冬季健身最好能在室内进行。冬季健身可以增强身体的新陈代谢，能提高人体的免疫力，还能预防感冒的发生。
不过，在选择所要进行的运动项目时，要针对自己个体的身体素质而定，比如时间的控制上，运动量的大小上，并不是所有的运动都要以打球或是跑步为主，如果平时太忙的人，选择在周末去登山或休闲散步，也同样可以达到锻炼的目的，只要能进行有氧运动就行了。
运动后，也不一定要测量心律达到了好多标准，只要能感到运动后的身体在出汗，全身的毛孔疏展开了就行了。
当然，冬季运动后，也要注意预防感冒，千万不要图一时的凉快而不穿衣服，这样会使刚刚释放热能后的身体遭遇冬季强冷空气而造成感冒，当运动结束后，全身是汗，最好能冲个热水澡，换一套干净的衣服，并注意保暖，没有洗澡条件的，用于毛巾隔一下汗也可以。
不过，在选择所要进行的运动项目时，要针对自己个体的身体素质而定，比如时间的控制上，运动量的大小上，并不是所有的运动都要以打球或是跑步为主，如果平时太忙的人，选择在周末去登山或休闲散步，也同样可以达到锻炼的目的，只要能进行有氧运动就行了。
运动后，也不一定要测量心律达到了好多标准，只要能感到运动后的身体在出汗，全身的毛孔疏展开了就行了。
当然，冬季运动后，也要注意预防感冒，千万不要图一时的凉快而不穿衣服，这样会使刚刚释放热能后的身体遭遇冬季强冷空气而造成感冒，当运动结束后，全身是汗，最好能冲个热水澡，换一套干净的衣服，并注意保暖，没有洗澡条件的，用于毛巾隔一下汗也可以。
运动———益智健脑的良方
运动可提高血糖含量
大脑活动所需的能量主要来源于糖。大脑本身储备糖极少，只有当人体血液每100毫升中血糖达120毫克时，脑功能活动才能正常，如果血糖降至每100毫升50毫克左右时，人就会疲乏、思维迟钝、工作效率下降。食物是血糖的供给源，运动能使人食欲大增，消化功能增强，可促进食物中淀粉转化为葡萄糖，并源源不断地提供给脑神经细胞使用。
大脑需要氧气和其它营养物质
科学实验表明，常从事运动的人，心脑血管会更具有弹性，血液循环也更加通畅。研究数据显示，喜欢运动的人血液循环量比一般人高出2倍，这样能够向大脑组织提供更充足的氧气和营养物质，使大脑活动更自如，思维更敏捷。
运动也是一种积极的休息方式
适量运动时运动中枢兴奋，可有效快速地抑制思维中枢，使其得到积极的休息。有人做过试验：思考的神经连续工作2小时，然后停下来休息，至少需要20分钟才能消除疲劳，而用运动方式则只需5分钟疲劳就消除了。说明运动确能使大脑的紧张状态得到缓解。这有助于大脑思维功能的合理应用，促使工作学习效率提高。
运动促使大脑释放一些有益的生化物质
运动会促使大脑本身释放内啡肽等有益的生化物质。这些物质对促进人的思维和智力大有益处。
运动能改善不良情绪，使人精神欢愉
通过运动能有效预防和治疗神经紧张、失眠、烦躁及忧郁等症，这些疾病（或不良情绪）最易产生思维和反应迟钝、注意力减退。所以，有人称运动是很好的“神经安定剂”，它能使人心理更健康，头脑更灵活。
大脑活动所需的能量主要来源于糖。大脑本身储备糖极少，只有当人体血液每100毫升中血糖达120毫克时，脑功能活动才能正常，如果血糖降至每100毫升50毫克左右时，人就会疲乏、思维迟钝、工作效率下降。食物是血糖的供给源，运动能使人食欲大增，消化功能增强，可促进食物中淀粉转化为葡萄糖，并源源不断地提供给脑神经细胞使用。
大脑需要氧气和其它营养物质
科学实验表明，常从事运动的人，心脑血管会更具有弹性，血液循环也更加通畅。研究数据显示，喜欢运动的人血液循环量比一般人高出2倍，这样能够向大脑组织提供更充足的氧气和营养物质，使大脑活动更自如，思维更敏捷。
运动也是一种积极的休息方式
适量运动时运动中枢兴奋，可有效快速地抑制思维中枢，使其得到积极的休息。有人做过试验：思考的神经连续工作2小时，然后停下来休息，至少需要20分钟才能消除疲劳，而用运动方式则只需5分钟疲劳就消除了。说明运动确能使大脑的紧张状态得到缓解。这有助于大脑思维功能的合理应用，促使工作学习效率提高。
运动促使大脑释放一些有益的生化物质
运动会促使大脑本身释放内啡肽等有益的生化物质。这些物质对促进人的思维和智力大有益处。
运动能改善不良情绪，使人精神欢愉
通过运动能有效预防和治疗神经紧张、失眠、烦躁及忧郁等症，这些疾病（或不良情绪）最易产生思维和反应迟钝、注意力减退。所以，有人称运动是很好的“神经安定剂”，它能使人心理更健康，头脑更灵活。
运动健身的六个最好
最好的抗衰老运动：跑步。抗衰老的健身方法首推跑步，试验证明，只要持之以恒坚持健身跑，就可以调动体内抗氧化酶的积极性，从而收到抗衰老的作用。
最好的减肥运动：滑雪、游泳。以手脚并用的效果最好，如滑雪、游泳等。如果你正当壮年，也可以选择拳击、举重、爬山等运动，对消耗脂肪特别有效。
最好的健美运动：体操。不少青年男女追求健美，只要持之以恒进行健美操和体操运动，加强平衡性和协调性锻炼，就会收到明显效果。
最好的健脑运动：弹跳。凡是增氧运动都有健脑作用，尤其是以弹跳运动为佳，可促进血液循环，能供给大脑以充分的能量，更主要的是可起到通经活络、健脑和温肺腑的作用，提高思维和想象能力。
最好的防近视运动：打乒乓球。打乒乓球对于增加睫状肌的收缩功能很有益，视力恢复更明显。微妙在于打乒乓球时眼睛以乒乓球为目标，不停地远、近、上、下调节和运动，不断使睫状肌放松和收缩，眼外肌也在不停地收缩，大大促进眼球组织的血液供应和代谢，因而能行之有效地改善睫状肌的功能。
最好的抗高血压运动：散步。据日本专家研究，可供高血压病人选择的运动方式有散步、骑自行车、游泳，不宜采用举、拉、推、挑重物之类的活动，因为这可诱发血压上升。散步等皆为动态的等张性运动，通过肌肉的反复收缩促使血管收缩与扩张，从而降低血压。
最好的减肥运动：滑雪、游泳。以手脚并用的效果最好，如滑雪、游泳等。如果你正当壮年，也可以选择拳击、举重、爬山等运动，对消耗脂肪特别有效。
最好的健美运动：体操。不少青年男女追求健美，只要持之以恒进行健美操和体操运动，加强平衡性和协调性锻炼，就会收到明显效果。
最好的健脑运动：弹跳。凡是增氧运动都有健脑作用，尤其是以弹跳运动为佳，可促进血液循环，能供给大脑以充分的能量，更主要的是可起到通经活络、健脑和温肺腑的作用，提高思维和想象能力。
最好的防近视运动：打乒乓球。打乒乓球对于增加睫状肌的收缩功能很有益，视力恢复更明显。微妙在于打乒乓球时眼睛以乒乓球为目标，不停地远、近、上、下调节和运动，不断使睫状肌放松和收缩，眼外肌也在不停地收缩，大大促进眼球组织的血液供应和代谢，因而能行之有效地改善睫状肌的功能。
最好的抗高血压运动：散步。据日本专家研究，可供高血压病人选择的运动方式有散步、骑自行车、游泳，不宜采用举、拉、推、挑重物之类的活动，因为这可诱发血压上升。散步等皆为动态的等张性运动，通过肌肉的反复收缩促使血管收缩与扩张，从而降低血压。
有氧和无氧运动的能量代谢特点
什么叫有氧运动，什么叫无氧运动？大多数健美运动员和健美爱好者只解其表，不解其理，训练中一般是盲目听从，对训练所要达到的目的过程并不十分明确，以致影响了训练的自觉性和训练效果。本文就有氧和无氧运动能量代谢的特点作一分析，以助大家释疑解惑，从根本上了解健美运动的特点，提高训练的自觉性。要了解有氧和无氧运动的能量代谢特点，得从的作用谈起。
三磷酸腺苷（简称ATP）是肌肉活动唯一的直接能源，也是人体其它任何细胞活动（如腺细胞的分泌、神经细胞的兴奋等）的直接能源。ATP贮存在细胞中，其中以肌细胞（肌纤维）为最多。ATP由一个称为腺苷的大分子和三个较简单的磷酸根组成，后两个磷酸根上有"高能键"，键上贮有大量化学能，故ATP这类化合物又称为高能磷化物。当ATP末端一个磷酸键断裂时，便释放出能量，使细胞做功或完成其生理功能。
肌肉活动时，贮存在肌纤维中的ATP在ATP酶的催化下迅速分解为二磷酸腺苷（ADP）和无机磷（PI），释放出能量，牵动肌丝滑动，使肌纤维缩短，完成做功。但肌肉中ATP的储量较少，必需边分解边合成，才能不断满足肌肉活动的需要，使活动得以持久。事实上ATP一被分解就立刻再合成。再合成所需的能量，根据运动的具体情况，来源有三：一是磷酸肌酸分解放能；二是糖原酵解生能；三是糖和脂肪（还有部分蛋白质）氧化生能。
1、磷酸肌酸的分解。磷酸肌酸（简称CP）是贮存在肌纤维中与ATP紧密相关的另一种高能磷化物，分解时能放出大量能量。当肌肉收缩且强度很大时，随着ATP的迅速分解，CP也迅速分解放能，以使ADP和PI合成ATP。肌肉在安静状态下，高能磷化物以CP的形式积累，故肌细胞中CP的含量约为ATP的3－5倍。尽管如此，其含量也是有限的，CP全部分解时只能维持数秒钟的剧烈运动，必须有其它供应ATP再合成的能量才能使肌肉活动持续下去。CP供能使ATP再合成的重要意义，不在其含量，而在其快速可动用性。由于CP既能迅速分解放有，又不需氧、不产生乳酸，故它与ATP一起在供能系统中称为磷酸原系统（ATP－CP系统）。
CP和ATP不能直接用作营养补剂，因为其分子过大，不能被人体吸收。而一羟基肌酸能被人体直接吸收，进入肌细胞合成CP，进而为合成ATP所用，供给肌肉活动的能量，对力量锻炼有一定的良好作用。
2、肌糖原的酵解。运动持续时间在10秒以上且强度很大时，机体所需的能量已远超出磷酸原系统所能供给的，同时机体的供氧量也远远满足不了需要。这时运动所需ATP再合成在能量就主要靠糖原酵解来提供了。糖酵解以肌糖原为原料，在把葡萄糖分解成乳酸的过程中生成ATP。所产生的乳酸在氧供应充足时，一部分在线粒体中被氧化生能，一部分合成为肝和糖原等。乳酸是一种强酸，在体内积聚过多会破坏内环境的酸碱平衡，使肌肉工作能力下降，造成肌肉暂时性疲劳。因此，依靠糖原无氧酵解供能也只能使肌肉工作持续几十秒钟。无氧酵解供能时，不需要氧，但产生乳酸，故称乳酸能系统。乳酸能系统的重要意义是在缺氧情况下仍能产生能量，以供体内急需。
3、糖和脂肪的有氧氧化。当运动中氧的供应能满足氧的需要时，运动所需的ATP即主要由糖、脂肪的有氧氧化来供能。有氧氧化能提供大量的能量，从而能维持肌肉较长的工作时间。例如，由糖原产生的葡萄糖有氧氧化所产生的ATP为无氧糖酵解的13倍。这种有氧氧化供能称为有氧氧化系统。
虽然磷酸原系统和乳酸能系统在运动过程中都供应一定的、甚至大部分的能量，但ATP和CP的最终合成以及糖酵解产物乳酸的消除却要通过有氧氧化来实现。所以，肌肉活动所需能量的最终来源是糖和脂肪（也许还有蛋白质）的有氧氧化，而糖和脂肪又来自食物。
在运动中，糖和脂肪优先利用的程度和程序是不相同的。这主要受两个因素的影响，一是运动强度和持续时间，二是膳食。同时还与训练程度有关。
①运动强度和持续时间的影响。当运动强度增加、持续时间缩短时，糖是占支配地位的能源。因为在时间短、强度大的运动中，ATP的生成主要由乳酸能系统提供能量，即依靠无氧糖酵解来产生ATP，而糖原是无氧酵解的唯一能源。强度很大、时间很短的运动（如举重），ATP再合成的主要来源是CP，糖的无氧酵解仅能提供少量能量。运动强度低、时间长的运动，脂肪便成了主要能量来源。长时间持续运动（如马拉松跑）的后期，约有80％的ATP来自脂肪氧化。虽然脂肪是长时间剧烈运动的主要能源，但糖仍很重要，尤其是在运动开始阶段。人在长距离跑开始时，糖被大量利用，随着运动的继续，糖才缓慢而平稳地低于脂肪的利用。
②膳食的影响。膳食类型对运动时糖或脂肪利用的多少有重要影响。在耐力运动（如长跑）中，普通（混合）膳食者（约55％的糖、30％的脂肪和15％的蛋白质）开始时利用糖，随后逐渐转为利用脂肪。数天食用高脂肪低糖膳食后，运动时优先利用的是脂肪，但出现疲劳、精疲力尽的时间提前很多。数天食用高糖、低脂膳食后，运动时优先利用的能源是糖，随着运动的继续，逐渐偏向利用脂肪，但运动耐力却是食用混合膳食的两倍，是高脂肪膳食的三倍。
③训练程度。运动负荷相同，有训练者利用脂肪供能的比例较无训练者大。在运动所需的总能量中，由脂肪提供的能量有训练者为51％，无训练者为41％。
虽然蛋白质可用作有氧能系统中的一种能源，但通常不用它。只是在糖和脂肪无可利用的时候，才大量运用蛋白质做能源，如在长时间严重饥饿和过度长时间运动时。
综上所述，虽然人体中磷酸原系统供能的绝对值不大，能维持的时间很短，但其主要作用在于能量的快速可用性。短距离疾跑、跳、投、冲刺、举重等需要在几种钟内完成的运动，全部靠该系统的贮备为主要能源。
乳酸能系统的能量来自肌糖原的无氧酵解，酵解的最终产物为乳酸，放出的能量由ADP接受，再合成ATP，它是机体处于缺氧情况下的主要能量来源。无氧训练能提高人体乳酸能系统的供能能力，在完成同一剧烈的定量运动时，有训练者的血乳酸较无训练者低。但在完成短时间尽力的剧烈运动后，有训练者的血乳酸则比无训练者高20－30％，这与有训练者肌肉中糖原含量较高，以及随着训练水平的提高而提高了糖原的运用水平有关。乳酸能系统的重要作用，同磷酸原系统一样，是在暂时缺氧的情况下能快速供给能量。比如，健美训练中完成一组运动时就是靠乳酸能系统提供能量的。
有氧氧化系统是指糖或脂肪在氧的参与下分解为二氧化碳和水，同时生成大量能量，使ADP再合成ATP。有氧氧化系统是进行长时间耐力活动的主要供能系统。
可见，人体运动时能量供应系统提供的能量与运动专项密切相关。所谓"无氧运动"，是指运动过程中主要以无氧代谢（磷酸原系统和乳酸能系统）供给能量的运动，如举重、健美训练等。有氧运动则指运动过程中主要以有氧氧化系统供给能量的运动，如健美训练中为减少体内脂肪而进行的长距离跑，做健美操等等。
三磷酸腺苷（简称ATP）是肌肉活动唯一的直接能源，也是人体其它任何细胞活动（如腺细胞的分泌、神经细胞的兴奋等）的直接能源。ATP贮存在细胞中，其中以肌细胞（肌纤维）为最多。ATP由一个称为腺苷的大分子和三个较简单的磷酸根组成，后两个磷酸根上有"高能键"，键上贮有大量化学能，故ATP这类化合物又称为高能磷化物。当ATP末端一个磷酸键断裂时，便释放出能量，使细胞做功或完成其生理功能。
肌肉活动时，贮存在肌纤维中的ATP在ATP酶的催化下迅速分解为二磷酸腺苷（ADP）和无机磷（PI），释放出能量，牵动肌丝滑动，使肌纤维缩短，完成做功。但肌肉中ATP的储量较少，必需边分解边合成，才能不断满足肌肉活动的需要，使活动得以持久。事实上ATP一被分解就立刻再合成。再合成所需的能量，根据运动的具体情况，来源有三：一是磷酸肌酸分解放能；二是糖原酵解生能；三是糖和脂肪（还有部分蛋白质）氧化生能。
1、磷酸肌酸的分解。磷酸肌酸（简称CP）是贮存在肌纤维中与ATP紧密相关的另一种高能磷化物，分解时能放出大量能量。当肌肉收缩且强度很大时，随着ATP的迅速分解，CP也迅速分解放能，以使ADP和PI合成ATP。肌肉在安静状态下，高能磷化物以CP的形式积累，故肌细胞中CP的含量约为ATP的3－5倍。尽管如此，其含量也是有限的，CP全部分解时只能维持数秒钟的剧烈运动，必须有其它供应ATP再合成的能量才能使肌肉活动持续下去。CP供能使ATP再合成的重要意义，不在其含量，而在其快速可动用性。由于CP既能迅速分解放有，又不需氧、不产生乳酸，故它与ATP一起在供能系统中称为磷酸原系统（ATP－CP系统）。
CP和ATP不能直接用作营养补剂，因为其分子过大，不能被人体吸收。而一羟基肌酸能被人体直接吸收，进入肌细胞合成CP，进而为合成ATP所用，供给肌肉活动的能量，对力量锻炼有一定的良好作用。
2、肌糖原的酵解。运动持续时间在10秒以上且强度很大时，机体所需的能量已远超出磷酸原系统所能供给的，同时机体的供氧量也远远满足不了需要。这时运动所需ATP再合成在能量就主要靠糖原酵解来提供了。糖酵解以肌糖原为原料，在把葡萄糖分解成乳酸的过程中生成ATP。所产生的乳酸在氧供应充足时，一部分在线粒体中被氧化生能，一部分合成为肝和糖原等。乳酸是一种强酸，在体内积聚过多会破坏内环境的酸碱平衡，使肌肉工作能力下降，造成肌肉暂时性疲劳。因此，依靠糖原无氧酵解供能也只能使肌肉工作持续几十秒钟。无氧酵解供能时，不需要氧，但产生乳酸，故称乳酸能系统。乳酸能系统的重要意义是在缺氧情况下仍能产生能量，以供体内急需。
3、糖和脂肪的有氧氧化。当运动中氧的供应能满足氧的需要时，运动所需的ATP即主要由糖、脂肪的有氧氧化来供能。有氧氧化能提供大量的能量，从而能维持肌肉较长的工作时间。例如，由糖原产生的葡萄糖有氧氧化所产生的ATP为无氧糖酵解的13倍。这种有氧氧化供能称为有氧氧化系统。
虽然磷酸原系统和乳酸能系统在运动过程中都供应一定的、甚至大部分的能量，但ATP和CP的最终合成以及糖酵解产物乳酸的消除却要通过有氧氧化来实现。所以，肌肉活动所需能量的最终来源是糖和脂肪（也许还有蛋白质）的有氧氧化，而糖和脂肪又来自食物。
在运动中，糖和脂肪优先利用的程度和程序是不相同的。这主要受两个因素的影响，一是运动强度和持续时间，二是膳食。同时还与训练程度有关。
①运动强度和持续时间的影响。当运动强度增加、持续时间缩短时，糖是占支配地位的能源。因为在时间短、强度大的运动中，ATP的生成主要由乳酸能系统提供能量，即依靠无氧糖酵解来产生ATP，而糖原是无氧酵解的唯一能源。强度很大、时间很短的运动（如举重），ATP再合成的主要来源是CP，糖的无氧酵解仅能提供少量能量。运动强度低、时间长的运动，脂肪便成了主要能量来源。长时间持续运动（如马拉松跑）的后期，约有80％的ATP来自脂肪氧化。虽然脂肪是长时间剧烈运动的主要能源，但糖仍很重要，尤其是在运动开始阶段。人在长距离跑开始时，糖被大量利用，随着运动的继续，糖才缓慢而平稳地低于脂肪的利用。
②膳食的影响。膳食类型对运动时糖或脂肪利用的多少有重要影响。在耐力运动（如长跑）中，普通（混合）膳食者（约55％的糖、30％的脂肪和15％的蛋白质）开始时利用糖，随后逐渐转为利用脂肪。数天食用高脂肪低糖膳食后，运动时优先利用的是脂肪，但出现疲劳、精疲力尽的时间提前很多。数天食用高糖、低脂膳食后，运动时优先利用的能源是糖，随着运动的继续，逐渐偏向利用脂肪，但运动耐力却是食用混合膳食的两倍，是高脂肪膳食的三倍。
③训练程度。运动负荷相同，有训练者利用脂肪供能的比例较无训练者大。在运动所需的总能量中，由脂肪提供的能量有训练者为51％，无训练者为41％。
虽然蛋白质可用作有氧能系统中的一种能源，但通常不用它。只是在糖和脂肪无可利用的时候，才大量运用蛋白质做能源，如在长时间严重饥饿和过度长时间运动时。
综上所述，虽然人体中磷酸原系统供能的绝对值不大，能维持的时间很短，但其主要作用在于能量的快速可用性。短距离疾跑、跳、投、冲刺、举重等需要在几种钟内完成的运动，全部靠该系统的贮备为主要能源。
乳酸能系统的能量来自肌糖原的无氧酵解，酵解的最终产物为乳酸，放出的能量由ADP接受，再合成ATP，它是机体处于缺氧情况下的主要能量来源。无氧训练能提高人体乳酸能系统的供能能力，在完成同一剧烈的定量运动时，有训练者的血乳酸较无训练者低。但在完成短时间尽力的剧烈运动后，有训练者的血乳酸则比无训练者高20－30％，这与有训练者肌肉中糖原含量较高，以及随着训练水平的提高而提高了糖原的运用水平有关。乳酸能系统的重要作用，同磷酸原系统一样，是在暂时缺氧的情况下能快速供给能量。比如，健美训练中完成一组运动时就是靠乳酸能系统提供能量的。
有氧氧化系统是指糖或脂肪在氧的参与下分解为二氧化碳和水，同时生成大量能量，使ADP再合成ATP。有氧氧化系统是进行长时间耐力活动的主要供能系统。
可见，人体运动时能量供应系统提供的能量与运动专项密切相关。所谓"无氧运动"，是指运动过程中主要以无氧代谢（磷酸原系统和乳酸能系统）供给能量的运动，如举重、健美训练等。有氧运动则指运动过程中主要以有氧氧化系统供给能量的运动，如健美训练中为减少体内脂肪而进行的长距离跑，做健美操等等。
出汗与健
人体皮肤上的汗腺总数约为有200-500万个，其密度为每平方厘米95-342个，分布最密的部位是手掌及足底部，颜面头部次之，躯干部及四肢最少。但不是所有汗腺都有排汗功能，有排汗功能的称为能动腺，这种汗腺一般人有138-236万个。
汗腺分大汗腺和小汗腺两种。大汗腺主要分布在腋下、乳头、外耳道、肛门周围和阴部等，小汗腺又叫外分泌腺，绝大部分分布在皮肤表面。小汗腺按所处位置不同其作用也有所不同，在手掌和足底上的汗腺主要对情绪和脑力工作起反应，其余则对热起反应，在体温调节上起作用。
有些人精神紧张、情绪激动或突然受到惊吓时，手掌、足底、腋窝部以及面部都可出汗，这叫精神性出汗，即是出冷汗。有些人食用葱、蒜、辣椒、杨梅、酸杏等酸辣食物时，颜面和颈部常出现汗珠甚至大汗淋漓，这叫作味觉出汗。
大腿、阴部、腋下、乳房下方，汗水较多，而且不易蒸发而发生臭味。鼻子能闻到的汗臭，多半是两侧腋下的汗腺发生异常而造成。
专家认为运动中出核子能最佳，既能结实肌肉，锻炼身体，又能松弛神经，有利于美容皮肤。有人认为沐浴出汗有利于健康，但不宜太久，最好不超过15分钟，否则人体吸入热气太多，其效果适得其反，会使皮肤干燥。
中医临床认为，外感出汗而热不退，多数是邪已入里；经常出汗，并觉肢体气力不足，或怕冷的，这是“自汗”，属于阳虚；入睡即出汗，醒后自汗止，这是“盗汗”，属于阴虚；汗液像油样粘腻、淋漓不止，称为“绝汗”多见于危重病人。
汗腺分大汗腺和小汗腺两种。大汗腺主要分布在腋下、乳头、外耳道、肛门周围和阴部等，小汗腺又叫外分泌腺，绝大部分分布在皮肤表面。小汗腺按所处位置不同其作用也有所不同，在手掌和足底上的汗腺主要对情绪和脑力工作起反应，其余则对热起反应，在体温调节上起作用。
有些人精神紧张、情绪激动或突然受到惊吓时，手掌、足底、腋窝部以及面部都可出汗，这叫精神性出汗，即是出冷汗。有些人食用葱、蒜、辣椒、杨梅、酸杏等酸辣食物时，颜面和颈部常出现汗珠甚至大汗淋漓，这叫作味觉出汗。
大腿、阴部、腋下、乳房下方，汗水较多，而且不易蒸发而发生臭味。鼻子能闻到的汗臭，多半是两侧腋下的汗腺发生异常而造成。
专家认为运动中出核子能最佳，既能结实肌肉，锻炼身体，又能松弛神经，有利于美容皮肤。有人认为沐浴出汗有利于健康，但不宜太久，最好不超过15分钟，否则人体吸入热气太多，其效果适得其反，会使皮肤干燥。
中医临床认为，外感出汗而热不退，多数是邪已入里；经常出汗，并觉肢体气力不足，或怕冷的，这是“自汗”，属于阳虚；入睡即出汗，醒后自汗止，这是“盗汗”，属于阴虚；汗液像油样粘腻、淋漓不止，称为“绝汗”多见于危重病人。
何时不宜做运动
在一天当中，健身并不一定需要连续进行，间断的运动同样有益。要紧的是，每天你要花费出最少30分钟的时间来做运动，因为与你骨骼相连的肌肉有400多块。只有花费30分钟以上的时间锻炼才能使你所有的肌肉都得到伸展或收缩。为了使你的锻炼效果不会迅速消失，在48-72小时后，你必须再次锻炼才能保持锻炼的效果。这就意味着至少每周锻炼三次（隔日一次）才能保证正常的健康水平。
合适的运动次数及频率
当运动时心率至少要达到最高心率的70％并持续20～40分钟才能有促进代谢的作用，而受损伤的危险性很小。运动达到40～60分钟时可明显减少体重，改善脂质及碳水化合物代谢，当运动心率接近最大心率的80％时，运动时限可相对缩短。
从热量消耗的观点看，每次锻炼最好消耗300千卡热量（相当快步走或慢跑4.8公里），而每周运动耗能至少达到1000千卡。对于平时不运动的人，尤其是老年人，要从最大心率的60％，每次运动十分钟开始，用几星期至几个月的时间达到要求的强度和时间。
运动的频率可因人而异，但至少每周运动三次，最好渐渐达到每周五次，这样可使运动效果更高，继续增加运动次数意义不大。
这里我们想再次强调，老年人进行运动锻炼时，一定要从小强度（约最大心率的60％或略小）、短时间（约10分钟）、长间隔（每周运动2～3天）开始，经过3～6个月的时间达到要求的运动标准，并一直持续下去。如果中途停顿或中断，则已经获得的锻炼效果会很快消失，重新开始锻炼时，又要一切从头开始，绝不可冒进。如果运动后有持续的较明显的疲劳，说明运动时间过长，就应该适当减少运动时间或次数。运动时若出现胸痛、心律不整、憋气、心慌，应停止运动并请医师检查。
从热量消耗的观点看，每次锻炼最好消耗300千卡热量（相当快步走或慢跑4.8公里），而每周运动耗能至少达到1000千卡。对于平时不运动的人，尤其是老年人，要从最大心率的60％，每次运动十分钟开始，用几星期至几个月的时间达到要求的强度和时间。
运动的频率可因人而异，但至少每周运动三次，最好渐渐达到每周五次，这样可使运动效果更高，继续增加运动次数意义不大。
这里我们想再次强调，老年人进行运动锻炼时，一定要从小强度（约最大心率的60％或略小）、短时间（约10分钟）、长间隔（每周运动2～3天）开始，经过3～6个月的时间达到要求的运动标准，并一直持续下去。如果中途停顿或中断，则已经获得的锻炼效果会很快消失，重新开始锻炼时，又要一切从头开始，绝不可冒进。如果运动后有持续的较明显的疲劳，说明运动时间过长，就应该适当减少运动时间或次数。运动时若出现胸痛、心律不整、憋气、心慌，应停止运动并请医师检查。
春夏锻炼重祛湿
在健身的时候，人们常常只重视锻炼的效果，而忽视运动过程中易引起机体疾病的湿气的预防。实际上，健身房的活动环境、锻炼时服装的选择以及运动时和运动后自身的护理等方面若不加注意，很容易诱发湿疹、疖、痈甚至关节病变等因潮湿而形成的病症。
祖国传统医学认为，湿气属外感病因，性质粘滞，伤人肌肤、筋骨，入关节则气血不畅。通常秋冬季节较干燥，而春夏时节健身，祛湿十分重要。
首先需注意健身场地的空气流畅，环境湿度不宜过高。
许多设置在地下室的健身房以及防潮条件较差的地方并不适合锻炼。而在潮湿气候如梅雨季节时，健身房可安放部分祛湿剂或干燥原料来降低湿度。
其次，应选择具有较强吸湿能力的面料（如全棉）制成的宽松服装。
一些诸如化纤、腈纶质地的紧身衣服，既不易吸收汗液又有碍汗水的蒸发，易引发湿疹。此外，活动时身体自然形成的汗水，要及时用干净的汗巾擦拭，尤其是肌肤的褶皱部位（如颈、腋、腹股沟等处），避免汗水长时间粘附在肌肤上并被风干。健身之后，未等汗液全部风干就进行沐浴，且更换干净的衣物。身着湿衣、潮湿的环境和适宜的体温会为细菌繁殖提供条件。若长时间穿着湿衣，还会造成关节部位的病变。
由此可见，健身时祛湿不可忽视。一旦皮肤上出现红斑、丘疹、水疱等湿疹症状或有关节痛滞现象，应及时治疗，避免患处扩展或使疼痛加剧。
祖国传统医学认为，湿气属外感病因，性质粘滞，伤人肌肤、筋骨，入关节则气血不畅。通常秋冬季节较干燥，而春夏时节健身，祛湿十分重要。
首先需注意健身场地的空气流畅，环境湿度不宜过高。
许多设置在地下室的健身房以及防潮条件较差的地方并不适合锻炼。而在潮湿气候如梅雨季节时，健身房可安放部分祛湿剂或干燥原料来降低湿度。
其次，应选择具有较强吸湿能力的面料（如全棉）制成的宽松服装。
一些诸如化纤、腈纶质地的紧身衣服，既不易吸收汗液又有碍汗水的蒸发，易引发湿疹。此外，活动时身体自然形成的汗水，要及时用干净的汗巾擦拭，尤其是肌肤的褶皱部位（如颈、腋、腹股沟等处），避免汗水长时间粘附在肌肤上并被风干。健身之后，未等汗液全部风干就进行沐浴，且更换干净的衣物。身着湿衣、潮湿的环境和适宜的体温会为细菌繁殖提供条件。若长时间穿着湿衣，还会造成关节部位的病变。
由此可见，健身时祛湿不可忽视。一旦皮肤上出现红斑、丘疹、水疱等湿疹症状或有关节痛滞现象，应及时治疗，避免患处扩展或使疼痛加剧。
腰腹部塑身操
缩小腰部围度
1、运动方式：站立水中，双手握紧屈臂置于头后，向两侧夹紧腰部，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量下到最头，避免髋关节左右摆动。
运动量：左右各30~40次，做4组。
2、运动方式：站立水中，双手垂直置于体侧，向两侧夹腰，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力向下夹腰，避免髋关节左右摆动。
运动量：左右各40~50次，做4组。
3、运动方式：站立水中，向两侧旋转腰部，双手手心向身体的转动方向划水。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量转到后方，避免髋关节左右摆动。
运动量：左右各30~40次，做4组。
4、运动方式：站立水中，一侧腿向外伸直，同侧手向上伸直，向上抬腿的同时向下屈臂，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量下到最头，避免髋关节左右摆动。
运动量：左右各25~30次，做4组。
减少腹部赘肉
1、运动方式：双腿弯曲躺于垫上，双臂弯曲置于头后，上腹用力向上起身至30度，还原。
目的：锻炼上腹的肌肉，消除多余脂肪。
注意：起身幅度不用过大，但频率要快，上腹用力，双手不要用力搬头。
运动量：15~25次/组，做2-4组。
2、运动方式：双腿弯曲躺于垫上，双臂弯曲，双手扶肩，上腹用力向上起身的同时向上吸起一条腿，左右腿交叉来做。
目的：锻炼上腹的肌肉，消除多余脂肪。
注意：起身时尽量将双手碰到膝盖。
运动量：15~25次/组，做2-4组。
3、运动方式：坐于池边，双肘撑地，双腿并拢、弯曲，置于水中，小腹和大腿前侧用力向上举起、放下。
目的：锻炼小腹肌肉，减少多余脂肪。
注意：上身要保持斜躺状态，不要坐起，双腿并紧，脚尖绷住，动作频率要快。
运动量：20~25次/组，做4组。
4、运动方式：坐于池边，双肘撑地，双腿伸直置于水面，做交替吸腿动作。
目的：锻炼小腹肌肉，减少多余脂肪。
注意：上身要保持斜躺状态，吸腿幅度要大，频率要快。
运动量：20~25次/组，做4组。
1、运动方式：站立水中，双手握紧屈臂置于头后，向两侧夹紧腰部，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量下到最头，避免髋关节左右摆动。
运动量：左右各30~40次，做4组。
2、运动方式：站立水中，双手垂直置于体侧，向两侧夹腰，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力向下夹腰，避免髋关节左右摆动。
运动量：左右各40~50次，做4组。
3、运动方式：站立水中，向两侧旋转腰部，双手手心向身体的转动方向划水。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量转到后方，避免髋关节左右摆动。
运动量：左右各30~40次，做4组。
4、运动方式：站立水中，一侧腿向外伸直，同侧手向上伸直，向上抬腿的同时向下屈臂，还原。
目的：燃烧腰部脂肪，细腰效果明显。
注意：动作过程中腰部用力，尽量下到最头，避免髋关节左右摆动。
运动量：左右各25~30次，做4组。
减少腹部赘肉
1、运动方式：双腿弯曲躺于垫上，双臂弯曲置于头后，上腹用力向上起身至30度，还原。
目的：锻炼上腹的肌肉，消除多余脂肪。
注意：起身幅度不用过大，但频率要快，上腹用力，双手不要用力搬头。
运动量：15~25次/组，做2-4组。
2、运动方式：双腿弯曲躺于垫上，双臂弯曲，双手扶肩，上腹用力向上起身的同时向上吸起一条腿，左右腿交叉来做。
目的：锻炼上腹的肌肉，消除多余脂肪。
注意：起身时尽量将双手碰到膝盖。
运动量：15~25次/组，做2-4组。
3、运动方式：坐于池边，双肘撑地，双腿并拢、弯曲，置于水中，小腹和大腿前侧用力向上举起、放下。
目的：锻炼小腹肌肉，减少多余脂肪。
注意：上身要保持斜躺状态，不要坐起，双腿并紧，脚尖绷住，动作频率要快。
运动量：20~25次/组，做4组。
4、运动方式：坐于池边，双肘撑地，双腿伸直置于水面，做交替吸腿动作。
目的：锻炼小腹肌肉，减少多余脂肪。
注意：上身要保持斜躺状态，吸腿幅度要大，频率要快。
运动量：20~25次/组，做4组。
改造小蛮腰开步走
1. 站立姿势，双脚打开与肩同宽，两手插腰。
2. 先缓慢吸气，将上半身向右扭转，维持十秒后慢慢吸气恢复原状后，再换边扭转。
3. 缓慢吐气将身体向右侧弯下，维持十秒钟后吸气恢复原状再换边弯身。
4. 扭腰及弯身动作可让腰腹产生拉伸的感觉，对于腰侧脂肪特别有效。
2. 先缓慢吸气，将上半身向右扭转，维持十秒后慢慢吸气恢复原状后，再换边扭转。
3. 缓慢吐气将身体向右侧弯下，维持十秒钟后吸气恢复原状再换边弯身。
4. 扭腰及弯身动作可让腰腹产生拉伸的感觉，对于腰侧脂肪特别有效。
Saturday, September 22, 2007
慢跑瘦身法
1：在运动前， 应该舒展身体，做充分的准备活动
2：开始练慢跑的时候，运动量要循序渐进，可以采取慢跑加步行交替的方式进行，距离不宜太长。等练了一段日子后，身体逐步适应了慢跑，可减少步行，直到全部慢跑。
3：在习惯了慢跑之后，找到身体不感疲劳的最佳跑步速度。
4：跑步前脚掌先着地，过渡到全脚掌着地。
5：跑步时应保持有节奏的呼吸，开始时鼻子吸气，口呼气。逐渐过渡到口鼻同时呼吸。
6：为扩大肺活量，应用腹部呼吸法。（吸气时，腹部隆起，呼气时，腹部凹下。
7：运动后，应舒展身体，做充分的放松活动
8：运动后，要用热水搽身，不要用冷水。
9：运动后的饮水和餐食应该到心率恢复正常水平时候
运动量： 每天20 -40 分钟。
2：开始练慢跑的时候，运动量要循序渐进，可以采取慢跑加步行交替的方式进行，距离不宜太长。等练了一段日子后，身体逐步适应了慢跑，可减少步行，直到全部慢跑。
3：在习惯了慢跑之后，找到身体不感疲劳的最佳跑步速度。
4：跑步前脚掌先着地，过渡到全脚掌着地。
5：跑步时应保持有节奏的呼吸，开始时鼻子吸气，口呼气。逐渐过渡到口鼻同时呼吸。
6：为扩大肺活量，应用腹部呼吸法。（吸气时，腹部隆起，呼气时，腹部凹下。
7：运动后，应舒展身体，做充分的放松活动
8：运动后，要用热水搽身，不要用冷水。
9：运动后的饮水和餐食应该到心率恢复正常水平时候
运动量： 每天20 -40 分钟。
慢跑的姿式
慢跑的姿式应为两眼个视前方，肘关节前屈呈90度平行置于体侧，双手松握空拳，略抬头挺胸，上体略向前倾与地平面成85度左右，双脚交替腾空、蹬地，脚掌离地约10厘米。全身肌肉放松，用轻而略带弹跳的步伐前进，上肢屈肘保持60度～90度，在身体左右侧平行地自然摆动。呼吸自然，鼻吸鼻呼或鼻吸口呼。必要时口鼻同时呼吸。
慢跑中应注意：跑时躯体保持正直，除微前倾外，切勿后仰或左右摆动；肌肉及关节要放松；上肢要前后摆动，以保持前进时的动作及惯性，保证胸廓的正常扩张；尽量用鼻子呼吸，这样可有效地防止咽炎、气管炎；跑时脚的前半部先着地，蹬地时亦为前半部用力，而不能整个脚掌同时着地或用力，脚掌不应有擦地动作，否则会加大前进阻力，易使脚掌疲劳、碰伤甚至使人摔倒；量力而跑，跑步过程中如遇胸部有紧束感、心悸气促及头昏等情况，切勿突然停跑，而要改跑为走，慢慢停止。
慢跑中应注意：跑时躯体保持正直，除微前倾外，切勿后仰或左右摆动；肌肉及关节要放松；上肢要前后摆动，以保持前进时的动作及惯性，保证胸廓的正常扩张；尽量用鼻子呼吸，这样可有效地防止咽炎、气管炎；跑时脚的前半部先着地，蹬地时亦为前半部用力，而不能整个脚掌同时着地或用力，脚掌不应有擦地动作，否则会加大前进阻力，易使脚掌疲劳、碰伤甚至使人摔倒；量力而跑，跑步过程中如遇胸部有紧束感、心悸气促及头昏等情况，切勿突然停跑，而要改跑为走，慢慢停止。
爱上慢跑的六个理由
研究表明，进行轻松的慢跑运动，能增强呼吸功能，可使肺活量增加，提高人体通气和换气能力，慢跑时所供给的氧气较静坐时可多8～12倍。氧气对维持人体生命活动是必不可少的，吸氧的能力大小又直接影响到心肺功能。
通过慢跑锻炼能提高人吸氧能力。练慢跑的人，最大吸氧量不仅显著高于不锻炼的同龄人，而且还高于参加一般性锻炼的人。
慢跑运动可使心肌增强、增厚，具有锻炼心脏、保护心脏的作用。多年从事慢跑运动的老人的心脏大小及功能与不参加锻炼的20岁的年轻人的心脏无异，这是因为长期坚持锻炼，改善了心肌营养，使得心肌发达，功能提高。
慢跑可使血流增快、血管弹性增强，具有活血祛瘀、改善血液循环的作用。慢跑时冠状动脉血流量较安静时可增加10倍，即每分钟血流量可达1200～1400毫升。坚持长期慢跑的人，平时心跳频率可下降到每分钟50～60次左右，这可使心肌得到较长时间的休整。
慢跑能促进全身新陈代谢，能改善脂类代谢，可防治血液中脂质过高。冠心病、高血压、动脉硬化等老年性疾病大多与体内脂质代谢有关，慢跑能改善体内脂类物质的正常代谢，降低胆固醇和甘油三脂的含量，可预防和减少胆固醇等脂质在血管壁上的沉积，从而起到防治冠心病、高血压等老年性疾病的作用。
慢跑可控制体重，预防动脉硬化，调整大脑皮层的兴奋和抑制过程，消除大脑疲劳。
慢跑运动还可使人体产生一种低频振动，可使血管平滑肌得到锻炼，从而增加血管的张力，能通过振动将血管壁上的沉积物排除，同时又能防止血脂在血管壁上的堆积，这在防治动脉硬化和心脑血管疾病上有重要的意义。
通过慢跑锻炼能提高人吸氧能力。练慢跑的人，最大吸氧量不仅显著高于不锻炼的同龄人，而且还高于参加一般性锻炼的人。
慢跑运动可使心肌增强、增厚，具有锻炼心脏、保护心脏的作用。多年从事慢跑运动的老人的心脏大小及功能与不参加锻炼的20岁的年轻人的心脏无异，这是因为长期坚持锻炼，改善了心肌营养，使得心肌发达，功能提高。
慢跑可使血流增快、血管弹性增强，具有活血祛瘀、改善血液循环的作用。慢跑时冠状动脉血流量较安静时可增加10倍，即每分钟血流量可达1200～1400毫升。坚持长期慢跑的人，平时心跳频率可下降到每分钟50～60次左右，这可使心肌得到较长时间的休整。
慢跑能促进全身新陈代谢，能改善脂类代谢，可防治血液中脂质过高。冠心病、高血压、动脉硬化等老年性疾病大多与体内脂质代谢有关，慢跑能改善体内脂类物质的正常代谢，降低胆固醇和甘油三脂的含量，可预防和减少胆固醇等脂质在血管壁上的沉积，从而起到防治冠心病、高血压等老年性疾病的作用。
慢跑可控制体重，预防动脉硬化，调整大脑皮层的兴奋和抑制过程，消除大脑疲劳。
慢跑运动还可使人体产生一种低频振动，可使血管平滑肌得到锻炼，从而增加血管的张力，能通过振动将血管壁上的沉积物排除，同时又能防止血脂在血管壁上的堆积，这在防治动脉硬化和心脑血管疾病上有重要的意义。
Thursday, September 13, 2007
Some Fundamental Principles & Concepts (V)
Post Workout Nutrition:
Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.
Insulin Sensitivity:
After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.
However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.
Protein Synthesis:
Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting.
Glucose Uptake & Glycogen Synthesis:
This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day's workout performance.
Post-workout Nutrition Components:
As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal.
Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA's are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate.
Before Bed Nutrition:
While this is more important for building muscle, it is also important for a fat loss diet, as it will greatly help to reduce possible muscle loss. Pre-bed meals should be mostly protein, with a very small amount of carbohydrate, and possibly a very small amount of fat.
The protein source should be a mix of fast absorbing & slow absorbing protein. Whey powder mixed with casein and skim milk is perfect for a bedtime shake. This shake should be lower in overall calories than a post workout shake.
Eat More To Burn More:
When most people calculate their cutting diet, they subtract a certain amount from what they think is their maintenance level of calories. This is correct, however, choosing an arbitrary number as your 'maintenance level' can be a mistake.
The body's metabolic rate constantly changes. When you eat more, especially when those foods are ideal food choices & eaten at the right times, the body's metabolism greatly increases.
The body becomes more inefficient, and wastes more calories as heat with all of its metabolic processes. The thermic effect of food is also boosted. This is a large part of a fairly new concept known as the 'metabolic flux'.
This metabolic flux is discussed in many of Dr. John Berardi's books and articles. Eating a lot of low-calorie fruits and vegetables is a great way to boost this. By eating more, you burn more total calories, and more fat is burned as a result.
All Calories Are Not Equal:
You must eat fewer calories than you burn to lose weight. That is a basic rule. However, that little phrase, 'calories than you burn', is highly modifiable. Most people make the mistake of setting a fixed number as their 'maintenance' point, and counting all calories towards a set number that a bit below it.
As discussed before, when you eat more, you burn more total calories, largely to the metabolism becoming more inefficient. There is also an increased thermic effect of food. Not all foods are equal when it comes to this important concept. In fact, the difference between some types of calories is huge.
Most proteins have a very high thermogenic effect. Generally speaking, protein has a thermic effect of approximately 30%. This means that if you consume 1000 calories of protein, the body must burn 300 calories just to digest that. In an ideal case, those 1000 calories would then go to feed your muscle tissue, and you have burned an extra 300 calories.
Making Use Of Fruits & Vegetables:
Low-calorie fruits and vegetables such as citrus, watermelon, berries, carrots, etc. also have a very high thermogenic effect. In fact, some types may even cause the body to burn more calories in the digestion than the food itself contains! This is known as the "negative-calorie" effect.
There is a bit of controversy on this, but it really does not matter. Either way, many fruits & vegetables are highly thermogenic. Combine that with the concept of increasing metabolic flux (eat more to burn more), and you have an outstanding food to boost fat loss.
Fat Burns In A Carbohydrate Flame:
Carbohydrates are the fuel for fat burning performance. Having full glycogen stores also sends triggers that directly & indirectly result in greater fat oxidation. By eating more, and exercising more, you can burn more total fat.
So before you say to yourself, "My maintenance levels are 2853 calories per day," ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. But you can increase your metabolic flux, or total calories taken in & burned in order to increase fat loss.
Eat frequent meals
Eat plenty of protein
Eat plenty of fruits & vegetables
Drink plenty of water
Increase your caloric intake, and increase the amount of exercise
A Quick Recap - Eat Frequent Meals:
Many of the benefits of this have already been covered. Eat meals every 2-3 hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section. Meals that are not close to the workout period should contain small amounts of good fats. It is also a good idea to snack on low-calorie and/or high fiber fruits & vegetables throughout most of the day.
Eat sufficient protein. Again 1 g/lb is a good rule to go by.
Drink enough water. Even mild dehydration can significantly reduce metabolism & performance.
Eat lots of fruits & vegetable.
Remember to get post workout nutrition as soon as possible.
Heavier, starchy carbs are best following a workout.
Metabolic rate is highly modifiable. Eating more and burning more overall calories (through diet and exercise) is preferable to eating less and burning less.
Cheat Meals:
A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with 4000 extra calories of junk food can cancel out several days-worth of hard work.
However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. Any benefits of a cheat meal are 100% psychological, although those benefits can be substantial.
Post workout nutrition is perhaps the most important meal of the day. The timing of it is very important as well. Delaying post workout nutrition by even 30 minutes can significantly reduce its benefits. It is important to consume both carbohydrates and protein as soon as possible after a workout.
Insulin Sensitivity:
After a workout, muscle sensitivity to insulin is greatly heightened. If post workout nutrition is delayed, the muscles can start to become resistant in as little as 30-45 minutes.
However, if post workout nutrition is taken immediately, sensitivity can be maintained for several hours afterwards. This goes hand in hand with glucose uptake & glycogen re-synthesis. Although high levels of insulin can trigger more fat storage, moderate levels to not impede fat oxidation due to an increased metabolic rate.
Protein Synthesis:
Protein Synthesis is greatly increased by immediate post workout nutrition. In fact, it can be increased immensely vs. a meal eaten 1-2 hours later. This is not only important for bulking, but also for maintaining muscle mass while cutting.
Glucose Uptake & Glycogen Synthesis:
This goes hand in hand with insulin sensitivity. Getting immediate post workout nutrition can increase glucose uptake by as much as 6 times compared to a meal eaten 1-2 hours later. Efficiently re-synthesizing glycogen will effect recovery, as well as the next day's workout performance.
Post-workout Nutrition Components:
As you can see, it is important that the nutrient get to the muscle cells as soon as possible. So obviously, we want fast absorbing & fast digesting nutrients. For this reason, liquid meals are ideal. Fast absorbing carbohydrates are also ideal.
Maltodextrin is probably the best source, as it is absorbed by the stomach faster than sucrose or dextrose. Whey is the ideal choice for a protein source. 1-2 grams of extra glutamine and BCAA's are also very beneficial. Aim to consume about 30 grams of protein, and 60-80 grams of carbohydrate, or .25 g/lb of protein, and .5 -.75 g/lb of carbohydrate.
Before Bed Nutrition:
While this is more important for building muscle, it is also important for a fat loss diet, as it will greatly help to reduce possible muscle loss. Pre-bed meals should be mostly protein, with a very small amount of carbohydrate, and possibly a very small amount of fat.
The protein source should be a mix of fast absorbing & slow absorbing protein. Whey powder mixed with casein and skim milk is perfect for a bedtime shake. This shake should be lower in overall calories than a post workout shake.
Eat More To Burn More:
When most people calculate their cutting diet, they subtract a certain amount from what they think is their maintenance level of calories. This is correct, however, choosing an arbitrary number as your 'maintenance level' can be a mistake.
The body's metabolic rate constantly changes. When you eat more, especially when those foods are ideal food choices & eaten at the right times, the body's metabolism greatly increases.
The body becomes more inefficient, and wastes more calories as heat with all of its metabolic processes. The thermic effect of food is also boosted. This is a large part of a fairly new concept known as the 'metabolic flux'.
This metabolic flux is discussed in many of Dr. John Berardi's books and articles. Eating a lot of low-calorie fruits and vegetables is a great way to boost this. By eating more, you burn more total calories, and more fat is burned as a result.
All Calories Are Not Equal:
You must eat fewer calories than you burn to lose weight. That is a basic rule. However, that little phrase, 'calories than you burn', is highly modifiable. Most people make the mistake of setting a fixed number as their 'maintenance' point, and counting all calories towards a set number that a bit below it.
As discussed before, when you eat more, you burn more total calories, largely to the metabolism becoming more inefficient. There is also an increased thermic effect of food. Not all foods are equal when it comes to this important concept. In fact, the difference between some types of calories is huge.
Most proteins have a very high thermogenic effect. Generally speaking, protein has a thermic effect of approximately 30%. This means that if you consume 1000 calories of protein, the body must burn 300 calories just to digest that. In an ideal case, those 1000 calories would then go to feed your muscle tissue, and you have burned an extra 300 calories.
Making Use Of Fruits & Vegetables:
Low-calorie fruits and vegetables such as citrus, watermelon, berries, carrots, etc. also have a very high thermogenic effect. In fact, some types may even cause the body to burn more calories in the digestion than the food itself contains! This is known as the "negative-calorie" effect.
There is a bit of controversy on this, but it really does not matter. Either way, many fruits & vegetables are highly thermogenic. Combine that with the concept of increasing metabolic flux (eat more to burn more), and you have an outstanding food to boost fat loss.
Fat Burns In A Carbohydrate Flame:
Carbohydrates are the fuel for fat burning performance. Having full glycogen stores also sends triggers that directly & indirectly result in greater fat oxidation. By eating more, and exercising more, you can burn more total fat.
So before you say to yourself, "My maintenance levels are 2853 calories per day," ask yourself how you can make your body burn more overall calories. You still need to eat less than you take in, and you still need to make regular adjustments. But you can increase your metabolic flux, or total calories taken in & burned in order to increase fat loss.
Eat frequent meals
Eat plenty of protein
Eat plenty of fruits & vegetables
Drink plenty of water
Increase your caloric intake, and increase the amount of exercise
A Quick Recap - Eat Frequent Meals:
Many of the benefits of this have already been covered. Eat meals every 2-3 hours. All meals should contain protein and some form of carbohydrate. The types of carbs which are best were covered in the previous section. Meals that are not close to the workout period should contain small amounts of good fats. It is also a good idea to snack on low-calorie and/or high fiber fruits & vegetables throughout most of the day.
Eat sufficient protein. Again 1 g/lb is a good rule to go by.
Drink enough water. Even mild dehydration can significantly reduce metabolism & performance.
Eat lots of fruits & vegetable.
Remember to get post workout nutrition as soon as possible.
Heavier, starchy carbs are best following a workout.
Metabolic rate is highly modifiable. Eating more and burning more overall calories (through diet and exercise) is preferable to eating less and burning less.
Cheat Meals:
A cheat meal once per week is perfectly acceptable. It is important, though, to cheat with food types, rather than excess calories. This means that you can have some chips, some sweets, or some beer. But you still need to stay within the same calorie ranges. Binging with 4000 extra calories of junk food can cancel out several days-worth of hard work.
However, if you do not feel the need, or do not want to eat cheat foods, then it is fine to stay on your diet 7 days per week. Any benefits of a cheat meal are 100% psychological, although those benefits can be substantial.
Some Fundamental Principles & Concepts (IV)
Nutrient & Meal Timing:
The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular.
The body has greater needs for certain nutrients at certain times. In a nutshell, carbs are most beneficial after exercise, while fats are best consumed well before exercise, or several hours after. Protein is important throughout the entire day, but there is an increased need for it after a workout, certain amino acids in particular.
Carbohydrates:
When carbohydrates are consumed, they can either be stored as glycogen or as fat, or burned as energy. The majority of them will either be stored as glycogen or fat. Obviously, we want them to be stored as glycogen, and not as fat. The timing of carb consumption can make a huge difference.
After a workout, muscle sensitivity to carbohydrates is greatly increased. During other times of the day, the muscle cells are less sensitive to carbs, and the fat cells are more sensitive. Therefore, the optimal time to consume carbohydrates is immediately afterwards, all the way up to 6 hours after.
Fast absorbing carbohydrates mixed with a little bit of protein taken 15-30 minutes before a workout can also help to boost performance and reduce the amount of muscle protein that is broken down.
During the rest of the day, it is best to eat starchy vegetables (sweet potatoes, spinach, etc.) and fruits rather than lots of starchy carbohydrates (bread, pasta, rice, etc.) Do not eliminate them, though. You still need them, just not as much.
Protein:
It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.
These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.
It is important to consume protein regularly throughout the day. However, there is increased need for it after a workout. Glutamine, and branched chain amino acids (leucine, iso-leucine, and valine) are particularly important.
These amino acids are the most commonly burned during exercise, and as such, are the most depleted. Leucine in particular, when taken after a workout, can further boost protein synthesis.
Fats:
Fats are very important, but it is also important to eat them at the right time. As a general rule, avoid fats close to the workout period, both before and after. Avoid them 1 hour or so before exercise, and for 2 hours after exercise.
Some Fundamental Principles & Concepts (III)
Hormones That Influence Fat Loss:
Testosterone:
Testosterone levels are important for building & maintaining muscle, as well as influencing fat loss. You can help to maintain ideal levels by consuming sufficient fats, getting enough rest, and by using certain nutritional supplements which will be discussed later.
Insulin:
Insulin is a double-edged sword. It is essential for protein synthesis and facilitating the uptake up nutrients into muscle cells, among many other things. High levels at certain times are desirable. A low/moderate, constant level is desirable most of the time.
On the other hand, high levels at the wrong times can lead to increased fat storage. Nutrient timing is key to having optimal levels of insulin at the right times.
Cortisol:
Cortisol is a catabolic hormone which helps to break down fat and muscle into glucose. High levels trigger muscle breakdown much more than fat. Certain levels are necessary for health & balance.
High levels can be triggered by physical stress (after intense exercise), or by psychological stress.
Glucagon:
Glucagon is a catabolic hormone which triggers liver glycogen breakdown, and in come cases, protein breakdown. It can also stimulate the breakdown of lipolysis (fat breakdown). The regular consumption of protein can raise glucagon levels. Maintaining glycogen stores is an important part of minimizing protein conversion into glucose.
Testosterone:
Testosterone levels are important for building & maintaining muscle, as well as influencing fat loss. You can help to maintain ideal levels by consuming sufficient fats, getting enough rest, and by using certain nutritional supplements which will be discussed later.
Insulin:
Insulin is a double-edged sword. It is essential for protein synthesis and facilitating the uptake up nutrients into muscle cells, among many other things. High levels at certain times are desirable. A low/moderate, constant level is desirable most of the time.
On the other hand, high levels at the wrong times can lead to increased fat storage. Nutrient timing is key to having optimal levels of insulin at the right times.
Cortisol:
Cortisol is a catabolic hormone which helps to break down fat and muscle into glucose. High levels trigger muscle breakdown much more than fat. Certain levels are necessary for health & balance.
High levels can be triggered by physical stress (after intense exercise), or by psychological stress.
Glucagon:
Glucagon is a catabolic hormone which triggers liver glycogen breakdown, and in come cases, protein breakdown. It can also stimulate the breakdown of lipolysis (fat breakdown). The regular consumption of protein can raise glucagon levels. Maintaining glycogen stores is an important part of minimizing protein conversion into glucose.
Some Fundamental Principles & Concepts (II)
The Macronutrients:
Essential aminos are ones that cannot be synthesized from other amino acids, and must be supplied in the diet. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat.
Approximately 1 gram of protein per pound of bodyweight is plenty for nearly everyone. For a 200 lb person, this is 200 grams of protein. With proper nutrient timing, muscle mass can often be built with less. However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet.
Optimally maintaining glycogen stores are important for sparing muscle proteins from breakdown, as well as optimizing performance in the gym. Aim to consume 30%-50% of your calories from carbohydrates.
Ideally, one should consume most of their fats from certain polyunsaturated and monounsaturated sources. Some of the fats can come from saturated sources, but ideally limit this to one-third or less of total fat intake. Aim to consume 20-30% of calories from fats, most of which are non-animal sources.
Here we will briefly cover the macronutrients, their role in the body, and basic consumption guidelines.
Protein:Proteins are made up of amino acids, and are used to build nearly every tissue in the body, including muscle. There are 20 main amino acids, 10 of which are essential amino acids.
Essential aminos are ones that cannot be synthesized from other amino acids, and must be supplied in the diet. Therefore, if you are lacking in just 1 essential amino acids, results can be hindered. To ensure that you get all necessary amino acids, consume a variety of protein sources, ideally with one of those being from meat.
Approximately 1 gram of protein per pound of bodyweight is plenty for nearly everyone. For a 200 lb person, this is 200 grams of protein. With proper nutrient timing, muscle mass can often be built with less. However, slightly higher protein intake offers further benefits for fat loss, including hormonal benefits, increased thermic effect, and better maintenance of muscle mass while on a diet.
Good Protein Sources:
Eggs
Eggs
Fish
Lean red meats
Poultry
Low-fat Fat-free or raw milk
Whey
Casein
Carbohydrates:Carbohydrates are the prime source of fuel for exercise, as well as for the brain and nervous system. Carbohydrates are used to replenish glycogen stores, which is important for providing the body with a store of glucose.
Optimally maintaining glycogen stores are important for sparing muscle proteins from breakdown, as well as optimizing performance in the gym. Aim to consume 30%-50% of your calories from carbohydrates.
Good Carbohydrate Sources:
Whole grains
Oats
Fruits
Fibrous vegetables
Starchy vegetables
Whole grain pastas or breads
Sprouted breads
Whole grains
Oats
Fruits
Fibrous vegetables
Starchy vegetables
Whole grain pastas or breads
Sprouted breads
Fats:Fatty acids are an essential nutrient in the body. With regards to fat loss, they are especially important for hormonal production, including testosterone and thyroid hormones. They also play roles in protein synthesis, immune system health, skin health, joint health, and much more.
Ideally, one should consume most of their fats from certain polyunsaturated and monounsaturated sources. Some of the fats can come from saturated sources, but ideally limit this to one-third or less of total fat intake. Aim to consume 20-30% of calories from fats, most of which are non-animal sources.
Good Fat Sources:
Fish oil
Fish oil
Flax seeds & oil
Olive oil
Fish
Nuts
Coconut oil
Avocados
It can be hard to consume all of your fats from these sources. Eggs & lean meats are ok as a source of fat, but make sure that these make up the smaller, rather than the larger share of your fat intake
Some Fundamental Principles & Concepts (I)
Common Mistakes:
There are many common mistakes that can hinder fat loss results. Some of them are a result of poor information. Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I myself have made some of them, and did not realize it until they began to cause problems.
There are many common mistakes that can hinder fat loss results. Some of them are a result of poor information. Others are simply a result of negligence; it is easy to make some of these mistakes without even realizing it. I myself have made some of them, and did not realize it until they began to cause problems.
1. Not Eating Enough:
Not consuming enough food, or enough of the right foods will hinder your fat loss goals in many ways. The fewer calories you consume, the more efficient your metabolism becomes. In most cases, efficiency is a good thing. In this case, it is not.
Not consuming enough food, or enough of the right foods will hinder your fat loss goals in many ways. The fewer calories you consume, the more efficient your metabolism becomes. In most cases, efficiency is a good thing. In this case, it is not.
A more efficient metabolism basically means that your body burns fewer total calories, and less total fat as a result. If calories levels are too low, your muscle tissue stands a much bigger chance of being burned for energy. Decreased calories can also significantly reduce performance in the gym.
2. Eating Too Much:
Eating too many calories, or too much of the wrong foods is just as bad. On one hand, eating more will cause your body to burn more total calories, and will make your metabolism more inefficient. However, this is a tool which must be used intelligently; it does not mean you can eat as much as you want. 3. Not Eating Frequently Enough:
Nearly every bodybuilder understands on some level that eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter.
Nearly every bodybuilder understands on some level that eating smaller, more frequent meals is important. There are some that know it is helpful, but are unaware of just how important it really is. Even worse, there are some who stubbornly believe that it does not matter.
The first, and most well known reason is to provide the body with a steady supply of protein. Maintaining a supply of protein is crucial for building muscle, and it is very important for fat loss & preventing muscle loss as well. The body cannot store protein for future use, so providing a steady stream of amino acids is extremely important.
The next reason involves hourly energy balance. Too many people think in terms of daily energy balance. They think of calorie per day, or grams of protein per day, which is plain silly. Why not count in calories per 2 and half days, or grams of protein per week? It makes just as little sense. Eating frequently is important for providing your body with just enough nutrients it needs at that given moment.
4. Thinking In Terms Of 24-Hour Energy Balance:
Too many people think in calories per day, total carbs per day, or grams of protein per day. Your body however, does not share this same though process. When you consume food at any time, your body will use what it can, and store the rest as fat. Amazingly, many people who know this still pay little attention to moment-to-moment energy balance.
Too many people think in calories per day, total carbs per day, or grams of protein per day. Your body however, does not share this same though process. When you consume food at any time, your body will use what it can, and store the rest as fat. Amazingly, many people who know this still pay little attention to moment-to-moment energy balance.
Imagine that someone needs 300 grams of carbohydrates per day, and is trying to lose weight. They consume a large part of those during the time of day when they are less needed.
A large portion of those ends up being stored as fat. Later on, when their body needs, and can use carbohydrates, less are consumed. Glycogen stores do not get replenished to the same degree. Some protein ends up being burned as energy, because sufficient carbs were not available at that moment.
At the end of the day, weight was lost, because calories burned exceeded calories eaten. However, extra muscle tissue was lost, and less fat was burned. Possibly little to no fat may have been burned. Moment-to-moment, or hourly energy balance is much more important that daily energy balance.
Some people say that this is not necessary. Their reasoning behind this is that 'lots of people' 'get results', by only eating 2-3 meals per day. This is ridiculous, and is like saying that because some people can score decent grades on tests without studying, that studying is not important for doing well.
5. Not Paying Attention To Meal & Nutrient Timing:
As mentioned before, the amount of food consumed at any particular time is an important concept. Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal.
As mentioned before, the amount of food consumed at any particular time is an important concept. Similar to calorie needs at any given moment, the body has specific needs for certain macronutrients at any given movement. There are times when carbohydrates are more ideal, and there are times when fats are more ideal.
Protein is needed just about all the time, but there are times when even more of it is needed. Not paying attention to this, and thinking that you are good to go just because you met your macro. Quotas, is another mistake.
6. Consuming Too Few Carbohydrates:
Very low carb, or ketogenic diets are a fairly popular method of weight loss. While people do get results with these types of diets, they are neither necessary, nor ideal for fat loss. Again, something may 'work' for some people.
A few people may even get better than average results. But that does not mean it is ideal, or without serious drawbacks. Carbohydrates are crucial for ideal performance in the gym. Having optimum performance is very important for losing fat. Having a certain level of carbohydrates in the body is also important for sparing muscle tissue from catabolism.
A slight reduction of carbs can be beneficial. Carb cycling can be an excellent method, if used intelligently. But drastically reducing carbs yields many more drawbacks than possible benefits.
7. Not Consuming Enough Fats:
Even people who understand the importance of fats in the diet sometimes unknowingly reduce fats way too much when cutting. Therefore, it is important to pay special attention to fat intake to ensure that you are getting the optimal quantity and types of fat.
Fats are essential for the production of nearly every hormone, including testosterone. They are important for metabolic function, skin health, immune health, and many other things. Essential fatty acids, especially omega-3 fatty acids, are largely responsible for many of these benefits.
Fish oil, which contains the omega-3 acids DHA and EPA, can provide some outstanding benefits for anyone trying to get the best possible body for summertime. More information on that will be given later.
8. Not Drinking Enough Water:
It would be hard to find a bodybuilder who did not know the importance of consuming sufficient amounts of water. However, it would be rather easy to find one who did not actually consume enough.
When effort is not made to drink enough water, it is easy to fall far short of the optimal amount. The biggest reason this happens comes from relying on thirst. In many people, the thirst mechanism is not a reliable measure of when water is needed.
I have had this happen to me in the past, and did not notice until my performance began to drastically drop, and I lost over 8 pounds. As a general rule, your urine should stay clear or a very light yellow. If it starts to significantly darken, it could be a sign of dehydration.
Bodybuilding
Bodybuilding is the process of maximizing muscle hypertrophy through the combination of weight training, sufficient caloric intake, and rest. Someone who engages in this activity is referred to as a bodybuilder. As a sport, called competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their aesthetic appearance. The muscles are revealed through a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.Tuesday, September 11, 2007
Am I Jogging and Walking in the Best Place for Me?
Route Surface and Other Considerations
Where you run depends upon your personal preference, as well as geographic characteristics such as, physical appearance, surface, and degree of difficulty. The surface you select to jog or walk on is important because your technique will be suited to one area more than another. For example, you may prefer to jog on pavement because it is smooth and fast, or you may prefer grass because it is soft, and helps prevent injury. The following list of surfaces will assist you in the selection of the most appropriate route for you.
Where you run depends upon your personal preference, as well as geographic characteristics such as, physical appearance, surface, and degree of difficulty. The surface you select to jog or walk on is important because your technique will be suited to one area more than another. For example, you may prefer to jog on pavement because it is smooth and fast, or you may prefer grass because it is soft, and helps prevent injury. The following list of surfaces will assist you in the selection of the most appropriate route for you.
1. Beach
run on firm sand
wear running shoes!
an adequate surface, but not ideal
2. Gravel or Dirt Road
avoid loose debris
avoid potholes
not an ideal surface, because of high risk of leg and ankle injury and stone bruises.
3. Snow
not adequate, except for hard-packed snow
slushy or new fallen snow is very dangerous
also, ice patches are a hazard in causing slips and falls.
4. Pavement
ideal surface however could cause shin problems (the surface may be too hard for your jogging or walking style)
fast surface
easier to run on a harder surface
5. Grass
level grass results in much less pressure on the legs and feet
more difficult to run quickly and as far
nice change from pavement (variety!)
soft surface aids in injury prevention and recovery
6. Track
fast surface
easy to run on
caution on small indoor tracks that are highly banked, because knee and ankle injuries are possible.
Route Selection
In designing and selecting the route to suite your needs, some of the following questions and considerations may further assist in creating the route most appropriate for you.
1. Degree of Difficulty
The number of twists and turns, the number of hills, and the height of hills, each contribute to route difficulty. Decide how difficult your route must be.
2. Route Popularity
Often, walkers, joggers and bicyclists tend to exercise on the same route and sometimes serve to motivate you, however, certain individuals will consider populated areas as hazardous, and uncomfortable.
3. Aesthetics
If time and circumstances allow for walking and jogging outdoors, the route may be better for you (fresh air), and more enjoyable. Indoor tracks tend to make running a chore.
4. Surface
In selecting grassy areas, or a trail, be aware of natural obstacles such as rocks, potholes and branches. Roadways are not as safe, but are easier and faster.
5. Automobile Traffic
Calculate the number of cars that frequent your proposed route. An absence of cars presents a very safe area, as opposed to downtown traffic which may be hazardous.
6. Canine Problems
Do the presence of dogs make you uncomfortable? If so, avoid open fields or residential areas that have some or many unleashed dogs.
7. Distance
Calculate the potential distance of your route with the odometer of a car. Although not completely accurate in measuring all turns and corners where you may be walking or jogging, the distance will be fairly close.
8. Neighbourhood Ambience
Consider the general appearance of the area. Do you appreciate the location, smell, buildings, and people characteristic of the location of your potential route?
Night Running
If you prefer to run in the evening, there are many precautions to think about.
Try to run with a partner, on the left side of the road, in well-lit areas. Choose bright clothing with reflective tape or stripes. Stay away from dark roads or trails in order to avoid unseen attackers, or potholes that may sprain or break an ankle. Carry some identification and a whistle just in case you encounter difficulties.
What Happens When it Hurts?
Injuries and Precautions
Most injuries occur when joggers and walkers begin a program, or when there is improper progression from one level to another. Other major causes are improper stretching, incorrect walking or jogging technique, poor running surface, or inadequate running shoes. There are many questions you may ask yourself in solving the problems of pain or discomfort.
1 Have you increased the duration, pace, or number of runs or walks per week?
2 Have you recently changed the surface or terrain you are running or walking on?
3 Are you walking or jogging on a banked track, or in a small gym with many turns?
4 Warm up and cool down are important. Have you neglected to do them, and/or performed the exercises correctly?
5 Have you selected proper shoes, or let them break down?
6 Is your walking or jogging technique correct?
7 Are you involved in other sports that may possibly contribute to injury?
8 If competing, are you scheduling races too close together?
In order to continue walking or jogging in a safe manner, be sure you are able to answer each of the above questions. Prevention is the key and is only possible when you know the facts about each area of your program. When in doubt seek assistance from professionals such as medical doctors, chiropractors, physical education professionals, athletic trainers, physiotherapists, or fitness experts.
Some Common Injuries
1. Side Pains "Stitch"
Side pains, usually just below the rib cage, are well known and are most common to individuals beginning a physical activity program. The exact cause of the "stitch" is not known, although a possible explanation is involuntary and jerky contractions of the respiratory muscles or ligaments in the rib cage, that are stretched when breathing is deep and fast.
You may be able to rid yourself of a stitch in the side by:
a. reducing the speed of walking or jogging
b. massaging the painful area
c. walking slowly, doing some bending forward and sideways toward the side that has the stitch
2. Stiffness
Stiffness is soreness of the muscles, felt approximately 15 hours after vigorous exercise. This sensation is usually evident when first beginning a program, with an increase of speed, distance, or frequency, or returning to activity after a lengthy period of inactivity if the progression of the activity is slow, with an awareness of personal limitations and reasonable goals, the stiffness will be less apparent in intensity and duration.
3. Cramps
A cramp is a violent repetitive, involuntary contraction of the muscle. Salt and calcium play an important part in this function. Salt loss during exercise seems to hasten the onset of cramps, although an average person includes more salt than necessary in a daily diet. To relieve the cramp, massage and stretch the tense muscle. Continue until the muscle has relaxed and returns to its normal condition.
4. Blisters
Most often, jogger's and walker's blisters are located behind the heel, on the sides, or on the bottom of the foot. Blisters are caused by improper fitting shoes (too tight, or too loose), or unsuitable socks (non-cotton material). The blister should be pierced with a sterilized needle, and the loose skin left to dry to protect the new skin while forming. Be sure to keep the blistered area as clean as possible.
5. Shin Splints
Shin splints, or pain in the shin area, may be a direct result of poor jogging or walking technique. If you are contacting the ground in a heel to toe rocking motion, your heel may be striking the ground too hard, causing a shock experience to the shins. Also, running on a hard surface such as cement or asphalt, or a small track with many turns, may cause distress to the shin area. If pain persists, complete rest may be necessary. However, you may wish to consider changing the running surface and evaluating your jogging technique. Proper strength and stretching exercises for the lower leg and ankle may assist in prevention and care of shin problems. The most probable cause of shin splints is poor shock absorption by your shoes.
Am I Jogging and Walking Correctly?
Proper Technique
A jogger or walker should strive for proper technique or a method of performance that is both effective in improving aerobic endurance, and spares much needless pain. Foot contact, arm and shoulder position, and height of knee lift, are 3 areas to consider when evaluating your style. The style of foot placement you utilize will relate to your physical condition, and the type of activity you are performing - walking, jogging, (fast or slow), running or sprinting. Generally, style and foot placement are natural and changes may evolve as your participation level progresses.
1. Foot Contact
A. Forefoot Style
Running on your toes, or the balls of your feet is the "Forefoot" style. It is the characteristic technique of sprinters, utilized where speed is the essence. Although this method does produce power and speed, it is exhausting and requires previous intensive training. It is not an efficient method for the jogger or walker.
B. Heel-Toe Style
The heel-toe stride involves the heel touching the ground first, followed by a rocking motion to the front of the foot. Proper training shoes greatly absorb the heel-ground impact. This jogging technique is slower and has less powerful results than the forefoot style, but is not as physically exhausting, and is often used over longer distances.
C. Flat-Foot Style
The easiest way to jog is placing all parts of the foot flat on the ground at the same time. It is a slower technique, and less powerful than the previous methods, but is a popular style with beginners, or older participants whose joints are more sensitive.
A jogger or walker should strive for proper technique or a method of performance that is both effective in improving aerobic endurance, and spares much needless pain. Foot contact, arm and shoulder position, and height of knee lift, are 3 areas to consider when evaluating your style. The style of foot placement you utilize will relate to your physical condition, and the type of activity you are performing - walking, jogging, (fast or slow), running or sprinting. Generally, style and foot placement are natural and changes may evolve as your participation level progresses.
1. Foot Contact
A. Forefoot Style
Running on your toes, or the balls of your feet is the "Forefoot" style. It is the characteristic technique of sprinters, utilized where speed is the essence. Although this method does produce power and speed, it is exhausting and requires previous intensive training. It is not an efficient method for the jogger or walker.
B. Heel-Toe Style
The heel-toe stride involves the heel touching the ground first, followed by a rocking motion to the front of the foot. Proper training shoes greatly absorb the heel-ground impact. This jogging technique is slower and has less powerful results than the forefoot style, but is not as physically exhausting, and is often used over longer distances.
C. Flat-Foot Style
The easiest way to jog is placing all parts of the foot flat on the ground at the same time. It is a slower technique, and less powerful than the previous methods, but is a popular style with beginners, or older participants whose joints are more sensitive.
Function, Advantages and Disadvantages of the 3 Types of Stride
2. Arms and Shoulders
A. The angle of the upper arm and forearm should be 90° , to aid in forward propulsion.
B. Relax arms and hands throughout the program as much as possible.
C. Avoid swinging the arms and shoulders across the chest. Rather, swing the arms straight forward and back and not above the upper chest area, to assist in a faster, smoother stride.
3. Knee Height
A. The knees should not rise higher than a 90° angle, however, a 45° angle is adequate. The angle behind the knee will differ according to your body structure.
B. Ensure that knees are lifted straight up and down, and not turned inward or outward, in order to avoid injury to the ankles or knees.
C. Be sure to extend the legs for a smooth, longer stride. In order to obtain the best technique, all movement of the head, arms, shoulders, and legs must be executed in a co-ordinated fashion. Ask a friend to observe, and evaluate your style. Don't wait too long because the earlier you detect the errors, the easier they are to correct!
How Much, When, and How Far?
The immediate physical effects and overall results of your jogging or walking program will depend upon your present activity level, weight and age. If you are inactive and/or overweight and/or elderly, consider participating in a beginner level program. Progress to a more advanced level only when you feel the need for challenge, and are physically prepared.
Selecting an easier program from the beginning will create less opportunity for injury and frustration and will create greater opportunity for physical benefits and a sense of accomplishment. When developing your jogging and walking pro gram you should:
1. Learn how to take your pulse and monitor your target heart rate. (Examine chart on Page 16)
2. Set personal goals for:
the duration of jogging and walking, and/or
the distance of jogging and walking.
Selecting an easier program from the beginning will create less opportunity for injury and frustration and will create greater opportunity for physical benefits and a sense of accomplishment. When developing your jogging and walking pro gram you should:
1. Learn how to take your pulse and monitor your target heart rate. (Examine chart on Page 16)
2. Set personal goals for:
the duration of jogging and walking, and/or
the distance of jogging and walking.
The following charts should be utilized as a guideline only Speed and distance will vary according to your level of fitness, weight and age. Try to complete each walking, jogging, or running period at a continuous, comfortable pace. Remember to always listen to your body. If it tells you to slow down, or stop, that is what you should do. If you do not have any muscle soreness or stiffness, and can talk easily while you walk, you may want to proceed to a jogging program, or begin competitive race-walking.
Walking Program
To begin your jogging program, a walk/jog transition may be necessary. This level of participation involves jogging for one minute at different intervals during your walk. The one-minute jogs may be Jogging Program inserted at any point during the walk when you feel you are prepared. Build to five, one-minute jogs as part of a 45-minute walk/jog transition.
When you desire further challenge increase the jogging time to one 3-minute jog and a 12-minute walk. Try to build to a continuous 35-minute jog, four times per week.
When you desire further challenge increase the jogging time to one 3-minute jog and a 12-minute walk. Try to build to a continuous 35-minute jog, four times per week.
If you possess a competitive spirit, running races may be most satisfying to your needs. An advanced jogger should be able to complete a 35-minute jog, 4 times per week before proceeding to a competitive running program. Also, you should feel willing and able to increase your speed.
Competitive Running Program
Some Training Tips for the Competitive Runner :
1. Train on an "easy day, alternated with a hard day" cycle. Runs on alternate days should be easier, to enable the body to recover adequately;
2. Be reasonable with your goals ;
3. Continue to monitor your pulse rate ;
Target Heart Rate
Activity intensity can be measured by heart rate. During jogging or walking the heart rate increases, as the cardiovascular system supplies the working muscles with the extra oxygen they need. The "Target Zone" is the range of heart rates within which jogging or walking is most efficiently improving the aerobic aspect of your cardiovascular system.
Note:
To determine if you are exercising at the correct intensity stop your activity momentarily take your pulse for 10 seconds and then multiply by 6. Check the chart below and see if your pulse rate falls within the target zone. In the beginning keep your pulse rate near the lower limit. As you become fitter, your target heart rate can approach the upper limit.
Heart Rate Target Zone
Calorie Expenditure
Fat loss or gain depends on the balance between the amount of calories consumed, and the amount of calories burned, through physical activity The excess calories consumed over and above those that are expended will cause you to gain weight. In order to lose weight, you must take in fewer calories than you expend, and to maintain your weight the body must consume the same amount of calories that you expend. The results of combining exercise and reducing food intake will depend upon age, sex, body build, metabolic rate, the intensity of your activity level, and motivation. You may achieve the most satisfaction by remembering that regular jogging, walking or other forms of exercise are just as important as watching what you eat.
Cool Down
The cool down is also a very important component of your workout. A period of 1-3 minutes of slower walking at the conclusion of your walk or jog aids in restoring your heart to its normal resting rate. A progression to a few stretching exercises will prevent muscles from tightening. Never stop your jogging or walking abruptly as this could cause pooling of blood and waste products in the legs, resulting in stiffness of the joints and muscles. The cardiovascular system requires a gradual decrease in activity level, in returning to your resting heart rate.
Warm Up for Jogging
There are many reasons why a jogger or walker should prepare for the activity with a warm up program. A brief period of stretching reduces muscle tension and tightness, reduces opportunity for potential muscle soreness, and prevents soft tissue injuries. Limbering of the joints naturally develops an increase in flexibility A warm up is very easy to perform, and is completely individual. Each set of exercises should adapt to personal limits of flexibility and muscular tightness.
The amount of time designated for your warm up will depend upon the intensity of your walking or jogging program. An average duration of 10-14 minutes is sufficient, and may be performed indoors or outdoors. Each stretch exercise should be held comfortably for 15-30 seconds depending on the particular stretch, followed by shaking the limb to relax the muscle.
The following 10 exercises are designed to limber up the ankles, calves, thighs, hips, waist, and the back. Additional exercises are optional depending on the amount of time you want to stretch. Generally the order of a warm-up program should unfold from head to feet, or feet to head concentrating on one muscle group at a time.
The amount of time designated for your warm up will depend upon the intensity of your walking or jogging program. An average duration of 10-14 minutes is sufficient, and may be performed indoors or outdoors. Each stretch exercise should be held comfortably for 15-30 seconds depending on the particular stretch, followed by shaking the limb to relax the muscle.
The following 10 exercises are designed to limber up the ankles, calves, thighs, hips, waist, and the back. Additional exercises are optional depending on the amount of time you want to stretch. Generally the order of a warm-up program should unfold from head to feet, or feet to head concentrating on one muscle group at a time.
What to Wear for Jogging?
The equipment purchases required in getting ready to walk or jog are far less expensive than most sports. Light clothing and a good pair of running shoes are al I that is necessary You can dress for comfort by wearing light, loose, soft materials.
Suggestions for Warm Weather Dress :
light-coloured T-shirt
sweat shirt (if necessary)
loose shorts
white cotton socks
running shoes
light hat (it sunny)
sun-screen (if necessary)
Suggestions for Cold Weather Dress
Dress warmly in layers of material that are absorbent. The number of layers of clothing should correspond with the temperature. The colder the weather, the more layers of clothing necessary. An outer nylon shell jacket and pants will aid in keeping the wind and cold out.
In particular, you may want to choose your clothing from the following list:
long underwear (cotton) or tights
nylon shorts
loose track pants or nylon
pants
T-shirt (cotton)
turtle neck (cotton)
sweat shirt (cotton)
shell jacket (nylon)
hat (woollen)
1 pair of socks (2 pairs will alter shoe fit)
shoes
gloves or mitts (mitts are warmer)
Vaseline (to protect face and lips) on extremely cold days.
Shoes
The first and most important purchase for the walker or jogger is running shoes. Stay away from gimmicks, such as trendy sole designs, or unusual materials, as they might look good but their performance will not measure up to your needs. Try to buy your shoes in the afternoon, as that is the time of day your feet are most swollen. Also, consider your weight, because different shoes will perform better for individuals in a particular weight range. You should be selecting a shoe from the store's collection of training flats.
Some Tips to Consider when examining Shoes:
1. General Durability
bend the shoe in all areas to determine resistance, and thus overall strength
materials should be sewn tightly and the sole should be glued firmly for longer wear
2. Support and Stability
sides of the shoe, the toe, and the heel area should hold the foot firmly in place, but not pinch any area of the foot
when laced your foot and ankle should feel comfortable, yet stable and supported.
3. Cushioning
the padding on the inner sole should feel soft
a well-cushioned inner sole will absorb the shock
to the feet and legs considerably while jogging or running
4. Flexibility
bend the shoe at the toe, (forefoot) to determine the amount of flexibility - a stiff shoe will restrict movement and may cause tightening in the foot, ankle and/or legs
a very loose shoe will not provide adequate support
5. Stitching
a double row rather than one row of stitching, will promote longer wear, and create overall strength.
6. Alignment
when looking at the back of the heel, the upper shoe (glued to the sole) should sit straight up and down
in the process of shoe construction the upper shoe sometimes leans to the left or right, causing the ankles to turn inwards or outwards.
7. Tongue Padding
the tongue should be well padded, to allow proper circulation to occur in the foot, when the shoe is laced
generally, a padded tongue will provide extra comfort for the foot.
8. Sole Thickness
thickness of the sole will depend on the jogging or walking distance weekly
for example, a very thick sole is required for greater distances per week, but is a heavy shoe and is not required for less frequent participation and lesser distances
the thicker the sole, the greater the shock absorption, cushioning and overall wear of the shoe
9. Arch Support
Insure that your shoe supports the arch of your foot sufficiently, especially for the walker
10. Price Range
an adequate shoe for jogging or walking maybe purchased in a price range of $30.00 to $60.00.
11. Fit
remember that the most important aspect of your shoe is FIT!
you should be able to move your toes with ½" of space between your foot and the front of the shoe.
Suggestions for Warm Weather Dress :
light-coloured T-shirt
sweat shirt (if necessary)
loose shorts
white cotton socks
running shoes
light hat (it sunny)
sun-screen (if necessary)
Suggestions for Cold Weather Dress
Dress warmly in layers of material that are absorbent. The number of layers of clothing should correspond with the temperature. The colder the weather, the more layers of clothing necessary. An outer nylon shell jacket and pants will aid in keeping the wind and cold out.
In particular, you may want to choose your clothing from the following list:
long underwear (cotton) or tights
nylon shorts
loose track pants or nylon
pants
T-shirt (cotton)
turtle neck (cotton)
sweat shirt (cotton)
shell jacket (nylon)
hat (woollen)
1 pair of socks (2 pairs will alter shoe fit)
shoes
gloves or mitts (mitts are warmer)
Vaseline (to protect face and lips) on extremely cold days.
Shoes
The first and most important purchase for the walker or jogger is running shoes. Stay away from gimmicks, such as trendy sole designs, or unusual materials, as they might look good but their performance will not measure up to your needs. Try to buy your shoes in the afternoon, as that is the time of day your feet are most swollen. Also, consider your weight, because different shoes will perform better for individuals in a particular weight range. You should be selecting a shoe from the store's collection of training flats.
Some Tips to Consider when examining Shoes:
1. General Durability
bend the shoe in all areas to determine resistance, and thus overall strength
materials should be sewn tightly and the sole should be glued firmly for longer wear
2. Support and Stability
sides of the shoe, the toe, and the heel area should hold the foot firmly in place, but not pinch any area of the foot
when laced your foot and ankle should feel comfortable, yet stable and supported.
3. Cushioning
the padding on the inner sole should feel soft
a well-cushioned inner sole will absorb the shock
to the feet and legs considerably while jogging or running
4. Flexibility
bend the shoe at the toe, (forefoot) to determine the amount of flexibility - a stiff shoe will restrict movement and may cause tightening in the foot, ankle and/or legs
a very loose shoe will not provide adequate support
5. Stitching
a double row rather than one row of stitching, will promote longer wear, and create overall strength.
6. Alignment
when looking at the back of the heel, the upper shoe (glued to the sole) should sit straight up and down
in the process of shoe construction the upper shoe sometimes leans to the left or right, causing the ankles to turn inwards or outwards.
7. Tongue Padding
the tongue should be well padded, to allow proper circulation to occur in the foot, when the shoe is laced
generally, a padded tongue will provide extra comfort for the foot.
8. Sole Thickness
thickness of the sole will depend on the jogging or walking distance weekly
for example, a very thick sole is required for greater distances per week, but is a heavy shoe and is not required for less frequent participation and lesser distances
the thicker the sole, the greater the shock absorption, cushioning and overall wear of the shoe
9. Arch Support
Insure that your shoe supports the arch of your foot sufficiently, especially for the walker
10. Price Range
an adequate shoe for jogging or walking maybe purchased in a price range of $30.00 to $60.00.
11. Fit
remember that the most important aspect of your shoe is FIT!
you should be able to move your toes with ½" of space between your foot and the front of the shoe.
Why are Jogging and Walking Good for You?
There are many advantages to participating in a jogging or walking program. Cardiovascular fitness, or the strength and endurance of the heart, lungs and circulatory system is the most fundamental benefit achieved through jogging and walking. Other major benefits are weight control and muscle toning. The amount you benefit will depend upon your present state of fitness and the intensity of activity Over all, one can expect that your joint mobility will increase, personal stress will decrease, and you may experience a welcomed sense of accomplishment. As well, one can experience certain social benefits from participation.
In order to achieve maximum benefit from jogging and walking, one must follow a proper diet. Eating in accordance with the Canada Food Guide, will ensure a proper balanced diet. Three meals a day from a variety of food groups is essential when frequent participation in exercise is part of your lifestyle. What you get out of jogging or walking is directly related to the amount of effort you put into it. If you can "stick with it", the personal benefits will be visible to you, and others close to you.
In order to achieve maximum benefit from jogging and walking, one must follow a proper diet. Eating in accordance with the Canada Food Guide, will ensure a proper balanced diet. Three meals a day from a variety of food groups is essential when frequent participation in exercise is part of your lifestyle. What you get out of jogging or walking is directly related to the amount of effort you put into it. If you can "stick with it", the personal benefits will be visible to you, and others close to you.
JOGGING
Jogging is an excellent cardiovascular exercise and is also popular because of its simplicity, adaptability to busy schedules, and the numerous benefits that can be obtained from a sound program. These include improved cardio-respiratory health, decreased risk of heart disease, decreased body fat, increased bone strength, and improved leg and back muscle endurance.
A. Jogging is most appropriate for women who are in moderate to good shape and who are not more than 30 pounds overweight.
B: Appropriate footwear is important for jogging. Choose a comfortable pair of jogging/running shoes with adequate sole cushioning, good head support, and sufficient mid-sole flexibility.
C: Always warm-up stretch, and cool-down during your jogging session. Begin each session by walking or jogging at a low intensity for 5-10 minutes (warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles (refer to the Flexibility Training component for the principles and techniques of stretching.) After your exercise session, cool-down by walking at a low intensity for another 5-10 minutes and then stretch the same muscles as before.
D: Be sure to breathe regularly throughout the exercise session.
E: As you jog be sure to keep your back straight , your abdominal tight, and “pump” your arms back and forth. Refer to the WF Cardiovascular Exercise contents for the principles and guidelines of a safe and effective cardiovascular exercise program-including recommendations for duration, frequency, and intensity (and how to monitor it) of a program that is right for you and the goals you want to achieve.
F: For beginners (who are in moderate or better shape), jog no more than four days per week with a day of rest between workouts to allow for adequate recovery of the weight-bearing joints, ligaments, and tendons. Each exercise session should last no more than 20-30 minutes for the first 4-6 weeks.
G: It is also important to gradually increase the duration (the time you spend in each session) before you increase the intensity. That is, when beginning a jogging program, be more concerned with increasing the number of minutes of the exercise session before you increase the intensity, by increasing your speed or jogging hilly terrain. Interval training (explained in the Cardiovascular Exercise component) is an effective method of gradually increasing your intensity.
F: Refer to the WF Cardiovascular Exercise contents for the principles and guidelines of a safe and effective cardiovascular exercise program-including recommendations for duration, frequency and intensity (and how to monitor it) of a program that is right for you and the goals you want to achieve.
A. Jogging is most appropriate for women who are in moderate to good shape and who are not more than 30 pounds overweight.
B: Appropriate footwear is important for jogging. Choose a comfortable pair of jogging/running shoes with adequate sole cushioning, good head support, and sufficient mid-sole flexibility.
C: Always warm-up stretch, and cool-down during your jogging session. Begin each session by walking or jogging at a low intensity for 5-10 minutes (warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles (refer to the Flexibility Training component for the principles and techniques of stretching.) After your exercise session, cool-down by walking at a low intensity for another 5-10 minutes and then stretch the same muscles as before.
D: Be sure to breathe regularly throughout the exercise session.
E: As you jog be sure to keep your back straight , your abdominal tight, and “pump” your arms back and forth. Refer to the WF Cardiovascular Exercise contents for the principles and guidelines of a safe and effective cardiovascular exercise program-including recommendations for duration, frequency, and intensity (and how to monitor it) of a program that is right for you and the goals you want to achieve.
F: For beginners (who are in moderate or better shape), jog no more than four days per week with a day of rest between workouts to allow for adequate recovery of the weight-bearing joints, ligaments, and tendons. Each exercise session should last no more than 20-30 minutes for the first 4-6 weeks.
G: It is also important to gradually increase the duration (the time you spend in each session) before you increase the intensity. That is, when beginning a jogging program, be more concerned with increasing the number of minutes of the exercise session before you increase the intensity, by increasing your speed or jogging hilly terrain. Interval training (explained in the Cardiovascular Exercise component) is an effective method of gradually increasing your intensity.
F: Refer to the WF Cardiovascular Exercise contents for the principles and guidelines of a safe and effective cardiovascular exercise program-including recommendations for duration, frequency and intensity (and how to monitor it) of a program that is right for you and the goals you want to achieve.
如何掌握慢跑的要领
许多年轻人开始慢跑是受近几年媒体宣传的影响，其实慢跑在我国早有历史。我国《皇帝内经》中就有记载“夜卧早起，广步于庭”其实就是慢跑的意思。
早晨跑步有助于身体健康。其速度应依体力而定，宜慢不宜快，以自然的步伐轻松地向前行进，以循序渐进、持之以恒为原则。
跑步要从短程开始，逐步增大跑程。运动量的掌握以慢跑后自觉有轻松舒适感，没有呼吸急促、腰腿疼痛、特别疲乏等不良反应发生。
在慢跑过程中，心率以每分钟不超过180减去自己的年龄数为适宜。
慢跑时，全身肌肉要放松，呼吸要深长，缓缓而有节奏，可两步一呼、两步一吸，亦可三步一呼、三步一吸，宜用腹部深呼吸，吸气时鼓腹，呼气时收腹。
慢跑时步伐要轻快，双臂自然摆动。慢跑的运动量以每天跑20～30分钟为宜，但必须长期坚持方能奏效。
慢跑运动可分为原地跑、自由跑和定量跑等。原地跑即原地不动地进行慢跑，开始每次可跑50～100步，循序渐进，逐渐增多，持续4～6个月之后，每次可增加至500～800步。高抬腿跑可加大运动强度。自由跑是根据自己的情况随时改变跑的速度，不限距离和时间。定量跑有时间和距离限制，即在一定时间内跑完一定的距离，从多到少，逐步增加。
早晨跑步有助于身体健康。其速度应依体力而定，宜慢不宜快，以自然的步伐轻松地向前行进，以循序渐进、持之以恒为原则。跑步要从短程开始，逐步增大跑程。运动量的掌握以慢跑后自觉有轻松舒适感，没有呼吸急促、腰腿疼痛、特别疲乏等不良反应发生。
在慢跑过程中，心率以每分钟不超过180减去自己的年龄数为适宜。
慢跑时，全身肌肉要放松，呼吸要深长，缓缓而有节奏，可两步一呼、两步一吸，亦可三步一呼、三步一吸，宜用腹部深呼吸，吸气时鼓腹，呼气时收腹。
慢跑时步伐要轻快，双臂自然摆动。慢跑的运动量以每天跑20～30分钟为宜，但必须长期坚持方能奏效。
慢跑运动可分为原地跑、自由跑和定量跑等。原地跑即原地不动地进行慢跑，开始每次可跑50～100步，循序渐进，逐渐增多，持续4～6个月之后，每次可增加至500～800步。高抬腿跑可加大运动强度。自由跑是根据自己的情况随时改变跑的速度，不限距离和时间。定量跑有时间和距离限制，即在一定时间内跑完一定的距离，从多到少，逐步增加。
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