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  3. 學習啦>體育運動>運動常識>《夏天健身很多人都會犯的錯誤是什么,夏天健身要注意什么》正文

    夏天健身很多人都會犯的錯誤是什么,夏天健身要注意什么

    時間:2019-07-24 18:23:48本文內容及圖片來源于讀者投稿,如有侵權請聯系xuexila888@qq.com 景清 我要投稿

      為什么長胖這么容易?特別是在人人都想瘦的夏天,減肥好像更是難上加難。畢竟...網友們都說了:“夏天的快樂源泉就是要吃辣鹵味和奶茶”、“好想擼串子吃西瓜喝冰闊落”、“想要在夏天減肥是永遠不可能的”,想在夏天減肥的你,再不認清這5個夏天減肥的巨坑,胖你沒商量!

      一、天氣熱我還需要熱身嗎?

      不論春夏秋冬,熱身都是必不可少的。熱身運動能大幅度降低運動損傷的幾率,提高身體機能的整體水平,比如增關節潤滑程度,提高體溫、心率等,讓你的身體和心理都做好充分的準備。如果你是去健身房運動,可以用跑步機、橢圓機、自行車等來熱身,從低強度向中強度過渡。如果你是在家運動,也可以選擇一些徒手的動作來熱身。

      二、我出汗更多就是減肥更快嗎?

      在高溫環境下,人體的出汗量可高達每天8-12升。夏季出汗,只是身體調節溫度的一種生理現象,和燃燒脂肪關系不大,夏季減肥和別的季節減肥一樣,都需要3分練7分吃,并沒有什么超級神奇的buff效果。出汗會使身體流失過多的水分,如果沒有及時補充,很容易出現身體脫水情況。研究顯示:人體的60%都是水分當體內失去1.5%的水分時,身體就會發生輕度脫水癥,造成新陳代謝障礙。水分不能及時得到補充,人就會出現頭暈目眩、沒有力氣、焦躁不安等現象。所以運動出汗是正常的生理現象注意及時補充水分不要為了掉秤而想盡一切辦法暴汗

      三、我健身過程緊湊,不喝水行嗎?

      人體50%-60%的重量是水分,一般,運動一次人體會丟失2-3%的水分,因此在熱天補充水分非常重要。運動前,運動中,運動后,都是補水的好時候。運動補水的原則是少量多次。運動時帶個水壺在身邊,沒過幾分鐘就喝一小口,不要等到脫水再補水。

      四、我夏天可以高強度、拼命式的運動嗎?

      熱環境下運動心率增加的最重要原因,是肌肉血流量的減少,心臟泵血負擔的增加。當我們的核心溫度上升的時候,流向體表的血液就會增加,以幫助降溫,導致肌肉內的血流量下降,肌肉攝氧量降低,于是有氧代謝率下降、無氧代謝增加。為了維持一定的攝氧量,不得不提高心率、加強泵血。出汗脫水,引起血容量減少、血液粘度增加,也會增加心率。在高溫、高強度有氧運動時,最高排汗量可達每小時3.7升,脫水會使得血容量減少、血液粘度增加,心臟泵血負擔就會增加,并且將會影響耐力運動表現。每流失一公升的汗水,心率將會提升8次/分。要注意控制心率。不同年齡段、活動水平、運動目標的人群,適合的運動心率區間都有所差異。

      五、我健身后可以通宵看劇嗎?

      睡眠少的人群會比睡眠充足的人群,平均多攝入385大卡的熱量,相當于多吃掉了一份麥香雞漢堡...除了攝入熱量更多外,睡眠少的人群,也會更傾向于吃脂肪含量更高的食物。研究發現,在經過不規律的睡眠后,生長激素的分泌峰值會顯著下降。生長激素跟我們減脂、增肌都有關,生長激素可以加速脂肪的分解,有利于生長發育和組織修復。生長激素的生成可以促進蛋白質的合成,同時抑制對葡萄糖的利用,減少葡萄糖的消耗,加速脂肪分解,使機體的能量來源由糖代謝向脂肪代謝轉移。簡單的說就是,不管減脂還是增肌,生長激素都非常重要~

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