適合減重的運動

適合減重的運動
[table][tr][td][align=left][table][tr][td][align=left]運動對肥胖者的影響[/align][/td][td]
[/td][/tr][/table][/align][/td][/tr][tr][td][align=left][table][tr][td][align=left][b]一、增加消耗熱量及基礎代謝率[/b]
在運動時不但可以消耗能量，且在運動後基礎代謝率持續6-8小時，增加10%。[/align][/td][/tr][tr][td][align=left][b]二、心臟血管疾病的預防[/b]
肥胖者容易罹患高胰島素血症、高血壓、高三酸甘油脂血症、高密度脂蛋白膽固醇過低及高尿酸血症等，運動可以改善上述的代謝問題，這代表著運動可以預防心臟血管疾病。[/align][/td][/tr][tr][td][align=left][b]三、改善胰島素敏感性[/b]
低強度運動在運動開始3-4週後會改善胰島素敏感性，但是，當運動中止2-3日或1週時，胰島素敏感性改善的效果就消失了，所以欲維持改善胰島素敏感性效果，應是每週進行3-4日的運動。

[b]四、增強體能[/b]
不管男女老幼，經由適當的有氧運動可以提高心臟血管的功能，同時也可以增加肌力ˋ肌耐力及柔軟度等。

[b]五、心理效用[/b]
輕、中度運動可以轉變氣氛、紓解壓力 使身心愉快及培養上進態度，進而可以改善對自己的再評價、及自信心等，所以有助於提昇肥胖者的自尊心（自我形象）、社會參與感及動作表現之滿足感等心理作用。[/align][/td][/tr][/table][/align]

















[/td][/tr][/table][table=98%][tr][td][align=left][size=2][color=#cc3300][b]做那些運動適合減重[/b][/color][/size] [/align][align=left]運動是減肥過程中不可或缺的要素，但要瞭解『運動不一定能減肥』，Why Why？ Why？一碗飯的熱量約為280大卡，若要把一碗飯的熱量利用跑步來完全消耗掉，要花40-50分鐘的時間，所以單以運動來減肥，不控制飲食，要三思！可是運動可以雕塑身裁！[/align][align=left][color=#000000]消耗1碗飯的熱量＝跑步：40-50分鐘
　　　　　　　　  騎腳踏車：60-70分鐘
　　　　　　　　  搖呼拉圈：120分鐘
　　　　　　　　  健走：70-75分鐘
　　　　　　　　  游泳：20-30分鐘 [/color][/align]
[table=422][tr][td][b][size=3][color=#fa4305]運動小教室[/color][/size]
[size=2][color=#000000]運動每10分鐘所消耗的熱量 [/color]
[/size][table=380][tr][td][size=+0]運動項目[/td][td]50[size=+0]公斤[/td][td]55[size=+0]公斤[/td][td]60[size=+0]公斤[/td][td]65[size=+0]公斤[/td][td]70[size=+0]公斤[/td][/tr][tr][td][size=+0]搖呼拉圈[/td][td][color=#ff0000]19[/color][/td][td][color=#ff0000]21[/color][/td][td][color=#ff0000]23[/color][/td][td][color=#ff0000]25[/color][/td][td][color=#ff0000]27[/color][/td][/tr][tr][td][size=+0]逛街購物[/td][td][color=#ff0000]30[/color][/td][td][color=#ff0000]33[/color][/td][td][color=#ff0000]36[/color][/td][td][color=#ff0000]39[/color][/td][td][color=#ff0000]42[/color][/td][/tr][tr][td][size=+0]爬樓梯[/td][td][color=#ff0000]48[/color][/td][td][color=#ff0000]53[/color][/td][td][color=#ff0000]58[/color][/td][td][color=#ff0000]63[/color][/td][td][color=#ff0000]68[/color][/td][/tr][tr][td][size=+0]溜狗[/td][td][color=#ff0000]24[/color][/td][td][color=#ff0000]26[/color][/td][td][color=#ff0000]28[/color][/td][td][color=#ff0000]30[/color][/td][td][color=#ff0000]32[/color][/td][/tr][tr][td][size=+0]散步[/td][td][color=#ff0000]22[/color][/td][td][color=#ff0000]24[/color][/td][td][color=#ff0000]26[/color][/td][td][color=#ff0000]28[/color][/td][td][color=#ff0000]30[/color][/td][/tr][tr][td][size=+0]拉筋運動[/td][td][color=#ff0000]21[/color][/td][td][color=#ff0000]23[/color][/td][td][color=#ff0000]25[/color][/td][td][color=#ff0000]27[/color][/td][td][color=#ff0000]29[/color][/td][/tr][tr][td][size=+0]騎腳踏車[/td][td][color=#ff0000]31[/color][/td][td][color=#ff0000]34[/color][/td][td][color=#ff0000]37[/color][/td][td][color=#ff0000]40[/color][/td][td][color=#ff0000]43[/color][/td][/tr][tr][td][size=+0]健走[/td][td][color=#ff0000]38[/color][/td][td][color=#ff0000]42[/color][/td][td][color=#ff0000]46[/color][/td][td][color=#ff0000]49[/color][/td][td][color=#ff0000]53[/color][/td][/tr][tr][td][size=+0]健行[/td][td][color=#ff0000]40[/color][/td][td][color=#ff0000]44[/color][/td][td][color=#ff0000]48[/color][/td][td][color=#ff0000]52[/color][/td][td][color=#ff0000]56[/color][/td][/tr][tr][td][size=+0]有氧舞蹈[/td][td][color=#ff0000]42[/color][/td][td][color=#ff0000]46[/color][/td][td][color=#ff0000]50[/color][/td][td][color=#ff0000]54[/color][/td][td][color=#ff0000]59[/color][/td][/tr][tr][td][size=+0]慢跑[/td][td][color=#ff0000]78[/color][/td][td][color=#ff0000]85[/color][/td][td][color=#ff0000]94[/color][/td][td][color=#ff0000]97[/color][/td][td][color=#ff0000]100[/color][/td][/tr][tr][td][size=+0]溜直輪排[/td][td][color=#ff0000]67[/color][/td][td][color=#ff0000]73[/color][/td][td][color=#ff0000]80[/color][/td][td][color=#ff0000]87[/color][/td][td][color=#ff0000]93[/color][/td][/tr][tr][td][size=+0]跳繩[/td][td][color=#ff0000]75[/color][/td][td][color=#ff0000]82[/color][/td][td][color=#ff0000]89[/color][/td][td][color=#ff0000]97[/color][/td][td][color=#ff0000]104[/color][/td][/tr][tr][td][size=+0]蛙式游泳[/td][td][color=#ff0000]99[/color][/td][td][color=#ff0000]108[/color][/td][td][color=#ff0000]118[/color][/td][td][color=#ff0000]128[/color][/td][td][color=#ff0000]138[/color][/td][/tr][tr][td][size=+0]自由式游泳[/td][td][color=#ff0000]145[/color][/td][td][color=#ff0000]160[/color][/td][td][color=#ff0000]175[/color][/td][td][color=#ff0000]189[/color][/td][td][color=#ff0000]204[/color][/td][/tr][/table][/b][/td][/tr][/table]
[/td][/tr][/table][b][size=2][color=#fa4305]肥胖症者運動時注意事項[/color][/size][/b]

[size=2][b]肥胖症者的體質特徵[/b]
[/size]（一） 對熱的忍受能力比較差
（二） 對運動所產生的熱量比較無法適時排除，有呼吸困難（dysnea）和呼吸急促（hyperpnea）的現象，對運動負荷的承受能力較低
（三） 關節活動範圍會受到限制，較易於發生骨骼與關節的問題
（四） 局部肌肉組織比較脆弱，肌力、肌耐力、心肺耐力及速度等體能水準較差
（五） 對平衡的感覺較感焦慮。

[size=2][b]運動時注意事項：[/b]
[/size]（一） 選擇合適自己及自己所喜歡的運動。
（二） 運動宜循序漸進，以免造成運動傷害。
（三） 運動前須作熱身運動,運動後則須作冷身運動。
（四） 運動項目宜多樣化，以便能夠動用到全身肌肉。每做一個新項目時必須要有5~10 分鐘的休息。
（五） 運動時應同時使用鼻與口呼吸。
（六） 運動時選擇適當及品質佳的球鞋及寬鬆衣服。
（七） 運動場所應保持空氣對流通暢及涼快。
（八） 運動的強度不宜太高，且要增加休息頻率及多喝水。

恩....難怪愛逛街的女生
身材都保持的比較好...

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