每天冲刺跑8分钟 瘦身效果好过慢跑1小时

Jsso

        据澳大利亚《悉尼先驱晨报》最新报道，《肥胖》杂志刊登一项新研究发现，男性每周冲刺(短距离疾跑)训练60分钟与每周慢跑7个小时所消耗的热量相同。即每天快跑8分钟比慢跑瘦身效果更好。
        澳大利亚新南威尔士大学科学家对40名体重超标的男性参试者进行了研究。这些参试者大多数为20多岁的在校大学生。在为期12周的研究中，参试者接受短时高强度自行车运动。结果发现，其腹部脂肪明显减少，肌肉群明显增大。
　　新研究负责人，运动生理学教授斯蒂夫·布切尔博士对“最小量运动获得最大健康效应”进行了近10年的研究。他表示，研究中参试者接受了最有益健康的理想强度运动量的锻炼。起到了短时成功减肥等健康效果。
　　布切尔博士表示，经过每周三次的锻炼，参试者平均减肥2公斤，肌肉量增加1.1公斤。减肥和增肌部位主要是躯干和腿部。训练中，研究人员要求参试者在固定自行车上快速冲刺8秒钟，心率增加到最大心率的80%—90%。之后进行12秒的慢速自行车运动。在每周三次的20分钟运动过程中，参试者主要进行8分钟的冲刺运动。结果发现，参试者内脏脂肪(与心血管疾病危险密切相关的脂肪)大大减少，腰围明显变细。以女性为对象的早期多项研究也得出过类似的研究结果。研究发现，不参加任何运动的控制组参试者在研究期内体重没有减轻。控制组与运动组参试者饮食热量相同。
　　研究人员分析指出，快速疾跑冲刺运动可以使身体释放更多的特殊激素“儿茶酚胺”(catecholamines)，该激素可以使体内储存脂肪(特别是腹部脂肪和内脏脂肪)得到更大程度的释放，通过运动肌肉而对脂肪进行消耗。

更多信息请阅读: http://www.canberratimes.com.au/ ... 20120628-215m3.html

       Sprint training for 60 minutes a week burns the same amount of body fat in men as jogging for seven hours a week, a Sydney study has found.
More than 40 overweight males took part in a short, high-intensity training regimen based on cycle sprints over 12 weeks and measured a significant drop in their abdominal fat and an increase in muscle mass. Lead researcher Steve Boutcher said the training program provided the ideal amount of exercise intensity for health benefits, including weight loss, in a short time frame.
       ''We've been searching for about 10 years for the minimum amount of exercise you can do with the biggest health impact factor,'' said Professor Boutcher, a exercise physiologist and associate professor at the University of NSW.
       By exercising three time a week, those taking part, mostly university students in their mid-20s, lost an average two kilograms of fat and gained 1.1 kilograms of muscle mass, mainly in their trunk and legs.
       Other studies have shown men would need to jog for between five and seven hours a week for more than three months to lose the same amount of fat. Participants sprinted on an exercise bike for eight seconds, and raised their heart rate to between 80 and 90 per cent of its maximum rate, followed by 12 seconds of slow peddling. ''In three 20-minute sessions a week, they're only working hard for eight minutes,'' he said.
       Those taking part lost mainly visceral fat, adipose tissue which surrounds internal organs and is linked to cardiovascular disease risk, and reduced their waist circumference.
Previous studies revealed similar results for women, he said.
        A control group, who did no exercise, lost no weight during the study. Both groups were asked to consume their regular diets.
        Fast sprinting caused the body to release high levels of a specific group of hormones, catecholamines, which drive the release of fat, especially abdominal and visceral fat, from fat stores so it can be burned by working muscles. ''We don't know why, but moving limbs very fast generates high levels of catecholamine,'' the professor, whose findings are published in the Journal of Obesity, said.
       Sprinting for eight seconds raised the heart rate while keeping lactic acid release which make muscles tire more quickly to a minimum, he said.
The study, funded by Diabetes Australia, only measured the effect of sprints on an exercise bike. Other activities such as fast running, rowing and stair climbing could also raise the heart rate to a high level for the body to release catecholamines.

Read more: http://www.canberratimes.com.au/ ... 20120628-215m3.html

Joesty

衝刺是指1公里多少分鐘?

天天有新人

Joesty 发表于 28-8-2012 08:52 PM
衝刺是指1公里多少分鐘?

我想是把你100meter  9秒的冲刺速度發揮8分鐘吧
(跑你最快的速度)

web

搞不好冲冲下几个月后无意中100m 200m打包掉Usain Bolt。

我是木匠

冲刺脚会比较容易受伤咯

kong1125

這研究可能是對的，但是對正在減肥的人比較有參考的價值

csloh2k

天天有新人 发表于 29-8-2012 01:14 AM
我想是把你100meter  9秒的冲刺速度發揮8分鐘吧
(跑你最快的速度)

马国的首面奥运精牌非您莫属了。
四年后我们又有免费ice cream 吃了。

csloh2k

Joesty 发表于 28-8-2012 08:52 PM
衝刺是指1公里多少分鐘?

这是因人而异，没有一个的标准时间。
例如：我的一般速度是6.00min/km,冲刺可以5.00min/km(或更低）。

小ruth

冲刺有危险性，有人心脏可能承受不了

Joesty

csloh2k 发表于 1-9-2012 09:35 AM
这是因人而异，没有一个的标准时间。
例如：我的一般速度是6.00min/km,冲刺可以5.00min/km(或更低）。  ...

原來...明白...

天天有新人

csloh2k 发表于 1-9-2012 09:35 AM
这是因人而异，没有一个的标准时间。
例如：我的一般速度是6.00min/km,冲刺可以5.00min/km(或更低）。  ...

完全輸你啦, 我半冲刺半跑(沖不完1km, 會吐死)最快是7.00min/km而已,
你放我一只腳, on嗎?

天天有新人

csloh2k 发表于 1-9-2012 09:31 AM
马国的首面奥运精牌非您莫属了。
四年后我们又有免费ice cream 吃了。

100meter  9秒發揮8分鐘,
馬國可以包完跑步獎牌, 到時免费ice cream 吃到你lau sai

professiorKing

试过冲刺完了心脏跳得好快，还觉得呼吸有点困难

Jsso

虽然冲刺效果比较好，但我还是喜欢跑步。跑步比较温和，适合普罗大众。

LonelyCoffee

我太弱了，不行，会死掉。

总司令

上氣不接下氣，氧氣來不及燒掉脂肪，如何能減肥？

bubbletea12321

正確程序是： 8秒快沖--〉12秒慢跑--〉8秒快沖--〉12秒慢跑--〉。。持續20分鐘。

快跑部份在20分鐘内共佔8分鐘。

bubbletea12321

总司令 发表于 7-9-2012 05:04 PM
上氣不接下氣，氧氣來不及燒掉脂肪，如何能減肥？

快慢交替的跑步可能會“騙”運動員的身體即或在慢跑甚至沒跑步的時候也保持高新陣代謝（high metabolic rate）而達至燃燒更多脂肪的功能。

重點在於要快慢 交替。

web

这一段日子我开始相信了。我最近LSD比较多，体重好像稍微增加一点。

donkeyking

Interval training啊。
没跑步根基很难办到的。
我尝试过几次， 最后还是老老实实慢跑先打好基础