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科学“燃脂”指南 | 果断练( 三 )





最重要的是保证运动安全 ， 而且不太难受 。 刚开始运动的时候 ， 心肺功能差、肌肉力量小、对动作不熟悉 ， 容易出现关节和肌肉痛 。 从来不运动的人 ， 如果第一次就挑战“最燃脂”的运动 ， 即使没有受伤 ， 也很可能一周内都不想再动了[13] 。



其次是个人喜好 ， 只要每周运动总量足够 ， 强度比“最燃脂”区间稍高或稍低 ， 减肥效果都差不多 。 没有整块时间的人把运动分成几次也可以 ， 每次10~20分钟与持续30分钟以上的减肥效果差别很小[14] 。



从低强度少量运动开始 ， 逐渐增加到中或高强度 ， 并长时间坚持下去 ， 才是真正的“最燃脂”[13, 15] 。



科学“燃脂”指南 | 果断练
文章图片
椭圆仪、跑步、壶铃、跳舞、走路、跳绳……你能坚持的“最燃脂”丨作者供图


参考文献
[1] Spriet LL. New insights into the interaction of carbohydrate and fat metabolism during exercise. Sports Med. 2014;44 Suppl 1(Suppl 1):S87-S96.

[2] Purdom T, Kravitz L, Dokladny K, Mermier C. Understanding the factors that effect maximal fat oxidation. J Int Soc Sports Nutr. 2018;15:3.

[3] Noland RC. Exercise and Regulation of Lipid Metabolism. Prog Mol Biol Transl Sci. 2015;135:39-74.

[4] Hargreaves M, Spriet LL. Exercise Metabolism: Fuels for the Fire. Cold Spring Harb Perspect Med. 2018;8(8):a029744.

[5] Holloszy JO, Kohrt WM, Hansen PA. The regulation of carbohydrate and fat metabolism during and after exercise. Front Biosci. 1998;3:D1011-D1027.

[6]

Maunder E, Plews DJ, Kilding AE. Contextualising Maximal Fat Oxidation During Exercise: Determinants and Normative Values. Front Physiol. 2018;9:599.

van Loon LJ, Koopman R, Stegen JH, Wagenmakers AJ, Keizer HA, Saris WH. Intramyocellular lipids form an important substrate source during moderate intensity exercise in endurance-trained males in a fasted state. J Physiol. 2003;553(Pt 2):611-625.

Achten J, Jeukendrup AE. Optimizing fat oxidation through exercise and diet. Nutrition. 2004;20(7-8):716-727.

[7] Aucouturier J, Baker JS, Duché P. Fat and carbohydrate metabolism during submaximal exercise in children. Sports Med. 2008;38(3):213-238.

[8] Spriet LL. New insights into the interaction of carbohydrate and fat metabolism during exercise. Sports Med. 2014;44 Suppl 1(Suppl 1):S87-S96.

[9] 中华营养学会.中国居民膳食指南(2016).北京: 人民卫生出版社, 2016.

[10] National Strength and Conditioning Association ; G. Gregory Haff, N. Travis Triplett, editors. Essentials of Strength Training and Conditioning, 4th ed. 2016.

[11] Petridou A, Siopi A, Mougios V. Exercise in the management of obesity. Metabolism. 2019;92:163-169.

[12] Fogelholm, Mikael & Stallknecht, Bente & van Baak, Marleen. ECSS position statement: Exercise and obesity. EUR J SPORT SCI. 2006;6:15-24.

[13] Park HY, Jung WS, Kim J, Hwang H, Lim K. Changes in the Paradigm of Traditional Exercise in Obesity Therapy and Application of a New Exercise Modality: A Narrative Review Article. Iran J Public Health. 2019;48(8):1395-1404.


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