個人積分：57分
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這裡再補上一篇NBC 問與答 Fat Burning:
(我只挑重點翻譯)
Fat Burning
How does your body burn off weight?
Q: How do I know if I'm in my fat burning zone?
A: Fat burning is not the issue. It is actually calorie burning that you need to be concerned about. While much has been made about the existence of a magical "fat burning zone," it is actually one of the more persistent myths in the area of exercise and weight loss.
脂肪燃燒不是關鍵。實際上是燃燒卡路里才是你必須關注的問題。雖然神奇“脂肪燃燒區”的存在確實是有，它實際上是在健身和減重這領域裡持久不衰的神話之一。
The myth stems from the fact that lower intensity exercise does burn a higher percentage of calories from fat than from carbohydrates. That sounds good on the surface. After all, it offers up images of fat melting off your body! What could be better?
The first hole in the "fat burning zone" theory is that your body does not care how you burn the calories or what fuel was consumed in burning them. The body gains or loses weight according to how much of an overall calorie surplus or deficit exists over time. In other words, to lose weight, you must eat fewer calories than you expend.
脂肪燃燒理論的第一個漏洞是你的身體不在乎你是如何燃燒卡路里或是燃燒卡路里時消耗了什麼東西。身體增重或減重是依有卡洛里多的量或少的量。簡單的說，要減重，你必須吃少過於你消耗的卡洛里。
Therefore, the question must be raised: Do you somehow burn MORE calories by deliberately slowing down to stay in the infamous "fat burning zone"? Of course, the answer is "NO"! You burn more calories by exercising a bit longer or a bit harder, not by slowing down. The key is exercising at a pace that is comfortably challenging and, over time, having that pace increase as your fitness increases. As this happens you will burn more and more calories per minute.
The second hole in the theory is that even if it WERE true that it was more important to burn fat calories than total calories, the "fat burning zone" proponents would still be off the mark.
It seems preposterous to even make this point, seeing as it is not true that burning more fat calories matters at all. But, it is a fun way to look at the issue. So here goes.
You see, when you slow down to burn more fat you might burn 50% of your calories from fat vs. perhaps 30% if you exercise at a higher rate. However, you also burn fewer TOTAL calories; therefore you burn 50% of a LOWER number!
For a side by side comparison, look at the below estimates for 30 min of exercise for a 200 lb person:
Low intensity exercise % Fat burned 50 Total calories burned 120 Fat calories burned 60
High intensity exercise % Fat burned 30 Total calories burned 200 Fat calories burned 60
==> 結論是: 低強度運動所燃燒的脂肪跟高強度的差不多 但高強度的燃燒了1.67倍的卡洛里
所以要減重 是哪個比較有效?
強調一下 持續高強度還不是最有效的方法 其實是要間歇性會更有效率 (請見第一樓)
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這實在是很奇怪的理論
運動後一小時不吃的理論好像是基於因為身體細胞那時正是"飢餓" 所以吸收能力好
這也不是完全錯誤 錯誤的是不完整的概念
如果是這樣 耐著餓不吃過了一小時候 身體細胞不會更是"飢餓"嗎? 狼吞虎嚥不是吃更多嗎?
尤其是運動完是正餐時間 難道還要挨餓等一小時?
其實提倡這理論的忘了身體有調節性("adaption"也在第一樓有提過)
如果餓著肚子 當身體因為攝取熱量的減少 會自動轉為節能模式(我們的身體真的很有智慧功能
)而讓吃下肚子的東西盡可能轉為脂肪儲存 並減少身體對卡洛里的消耗
換而言之 運動後硬撐著一兩個小時不吃 反而使得身體變成難瘦易胖的體質!
可能有人會說 他就是運動後吃了結果都沒有減重成功
這是有可能的 可是那是因為你運動後吃的些什麼東西(甜食如銼冰或是高熱量的油炸物) 還有吃多少?
如果你認真的做完運動 一開始是會沒有什麼胃口
這時要多喝水(不是吃冰)
休息一下後(可以做點伸展運動或是按摩) 再看飢餓的程度(還有多久可以吃正餐)補充適當的熱量
盡量吃有營養的東西 而不是一些空卡
反之 如果只有做低強度運動的 不會覺得胃口不好 甚至胃口更好
如果是吃喝團的話 那當然很容易會因為吃過多而變胖
參考: 自行車減肥 (絹代)
個人積分：9分
文章編號：14544560
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Lanxlot5475 wrote:
先給樓主加個分。另外...(恕刪)
+1
靠增強運動強度來增強新陳代謝是最好的減重方法.再靠健康的飲食習慣更是棒.
小弟也分享今年減重的感想.
年初小弟因這兩年腰脊受傷就完全停止運動.加上吃的很補,體重從最初的69增到78.5kg.過年後(2月)開始騎腳踏車減肥.每週騎不多,約60~80公里,但都是盡力的騎.並且改變飲食習慣,少喝外面飲料並少吃炸的及精緻的澱粉.到6月底時.體重只減到76.5kg.我就覺得奇怪,以前一個月都可以輕易減3公斤,怎麼這次過了四個月,有運動,吃的也少,但只減2.5kg?
結果七月份一口氣就掉了4kg,8月份掉了3kg. 目前體重已經回到68kg了.而且身體上的肌肉比之前多了好多.
小弟的結論是,新陳代謝需要靠運動強度來增加,並且累積到一個程度時,體重才減的快.以上是小弟個人的經驗.
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