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title = "乱七八糟:运动健身基本理论"
date = 2025-07-05
[taxonomies]
tags = ["乱七八糟"]
+++
前言 本文记录着无器械健身理论以及相关的读后感。
<!-- more -->
## 前言
人类的发展史决定了增肥比减肥容易，脂肪的快速积累能力保障了我们的祖先在冰河/饥荒/战乱年代的生存，否则将带来极大的生存劣势；而如今食物的匮乏在大多数国家已经不是问题，肥胖/超重问题频发。
> BMI身体质量指数(Body Mass Index)计算：体重kg/身高(m)2,如体重70kg，身高1.75m，则BMI为22.86.
| BMI 值 | 体重分类 |
| ----------- | ---- |
| < 18.5 | 体重过轻 |
| 18.5 ～ 23.9 | 正常范围 |
| 24 ～ 27.9 | 超重 |
| 28 及以上 | 肥胖 |
## 训练目标
**提高五大综合水平**
- 力量：包括肌肉力量和爆发力
- 耐力：保持运动时间的长短
- 速度：快速做系列动作的能力
- 协调：包括平衡性和精确动作能力
- 柔韧：可做到动作幅度的大小
自体重训练完全可以达到预期效果，实现简单方便，无须复杂器械。
## 基本理论
- 减肥：消耗热量大于摄入热量，减掉赘余脂肪
- 静息代谢率(RMR)：指休息时维持身体所有功能要消耗的热量，主要由肌肉消耗，可以理解为电脑功耗；
- 有氧运动：有氧运动的消耗热量并不高，且会带来饥饿感，甚至消耗肌肉，应该用间隔力量训练替代；
- 减肥方法：1.提高RMR,通过力量训练锻炼出消耗热量的肌肉;2.控制饮食，减少摄入热量；
## 误区
- 局部减肥：减脂肪是全身同时进行的，单单通过某部位锻炼，可能会造成肌肉外推脂肪导致外形不显；
- 肌肉转换：肌肉并不能转换为脂肪，二者是完全不同的细胞；
- 严格节食：会降低新陈代谢率，减少热量消耗，往往适得其反；
- 过度发达：实际上男性一个月增重0.68kg，女性增重0.23kg是很困难的，减肥同理；
## 营养
- 基本食物种类：蔬菜/水果/坚果/种子/肉类/蛋类/鱼类
- 深加工食物的营养价值有待商榷，容易打乱内分泌和增加食欲；
- 少食多餐：每天吃5~6餐，间隔3小时左右，让身体意识到无须过于储存脂肪；
- 高糖类食物会提高胰岛素分泌降低血糖，使我们容易感到疲劳和更想摄入糖分，形成恶性循环；
- 蛋白质和水的摄入非常重要，不要等到口渴的时候才喝水;
## 训练
未完待续...

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<h1 class="post-title"><a href="https://blog.dich.bid/about-sports/">乱七八糟:运动健身基本理论</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2025-07-05
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 本文记录着无器械健身理论以及相关的读后感。</p>
<span id="continue-reading"></span><h2 id="qian-yan">前言</h2>
<p>人类的发展史决定了增肥比减肥容易，脂肪的快速积累能力保障了我们的祖先在冰河/饥荒/战乱年代的生存，否则将带来极大的生存劣势；而如今食物的匮乏在大多数国家已经不是问题，肥胖/超重问题频发。</p>
<blockquote>
<p>BMI身体质量指数(Body Mass Index)计算：体重kg/身高(m)2,如体重70kg，身高1.75m，则BMI为22.86.</p>
</blockquote>
<table><thead><tr><th>BMI 值</th><th>体重分类</th></tr></thead><tbody>
<tr><td>&lt; 18.5</td><td>体重过轻</td></tr>
<tr><td>18.5 ～ 23.9</td><td>正常范围</td></tr>
<tr><td>24 ～ 27.9</td><td>超重</td></tr>
<tr><td>28 及以上</td><td>肥胖</td></tr>
</tbody></table>
<h2 id="xun-lian-mu-biao">训练目标</h2>
<p><strong>提高五大综合水平</strong></p>
<ul>
<li>力量：包括肌肉力量和爆发力</li>
<li>耐力：保持运动时间的长短</li>
<li>速度：快速做系列动作的能力</li>
<li>协调：包括平衡性和精确动作能力</li>
<li>柔韧：可做到动作幅度的大小</li>
</ul>
<p>自体重训练完全可以达到预期效果，实现简单方便，无须复杂器械。</p>
<h2 id="ji-ben-li-lun">基本理论</h2>
<ul>
<li>减肥：消耗热量大于摄入热量，减掉赘余脂肪</li>
<li>静息代谢率(RMR)：指休息时维持身体所有功能要消耗的热量，主要由肌肉消耗，可以理解为电脑功耗；</li>
<li>有氧运动：有氧运动的消耗热量并不高，且会带来饥饿感，甚至消耗肌肉，应该用间隔力量训练替代；</li>
<li>减肥方法：1.提高RMR,通过力量训练锻炼出消耗热量的肌肉;2.控制饮食，减少摄入热量；</li>
</ul>
<h2 id="wu-qu">误区</h2>
<ul>
<li>局部减肥：减脂肪是全身同时进行的，单单通过某部位锻炼，可能会造成肌肉外推脂肪导致外形不显；</li>
<li>肌肉转换：肌肉并不能转换为脂肪，二者是完全不同的细胞；</li>
<li>严格节食：会降低新陈代谢率，减少热量消耗，往往适得其反；</li>
<li>过度发达：实际上男性一个月增重0.68kg，女性增重0.23kg是很困难的，减肥同理；</li>
</ul>
<h2 id="ying-yang">营养</h2>
<ul>
<li>基本食物种类：蔬菜/水果/坚果/种子/肉类/蛋类/鱼类</li>
<li>深加工食物的营养价值有待商榷，容易打乱内分泌和增加食欲；</li>
<li>少食多餐：每天吃5~6餐，间隔3小时左右，让身体意识到无须过于储存脂肪；</li>
<li>高糖类食物会提高胰岛素分泌降低血糖，使我们容易感到疲劳和更想摄入糖分，形成恶性循环；</li>
<li>蛋白质和水的摄入非常重要，不要等到口渴的时候才喝水;</li>
</ul>
<h2 id="xun-lian">训练</h2>
<p>未完待续...</p>
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<title>乱七八糟:运动健身基本理论</title>
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<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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<p>前言 本文记录着无器械健身理论以及相关的读后感。</p>
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<a class="post-tag" href="https://blog.dich.bid/tags/windows/">#Windows</a></span>
<div class="post-content">
<p>前言 由于 Windows 中开发环境较 linux 复杂，这里总结 Windows 中使用 VScode 开发 C/C++ 的环境配置。</p>
</div>
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<span class="post-date">
2024-05-30
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/windows/">#Windows</a></span>
<div class="post-content">
<p>前言 由于 Windows 中开发环境较 linux 复杂，这里总结 Windows 中使用 VScode 开发 C/C++ 的环境配置。</p>
</div>
<div>
<!-- &#xFE0E; -- force text style - some devices render this as emoji -->
<a class="read-more button" href="https://blog.dich.bid/windows-6-c/">
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<span class="button__icon">&#8617;&#xFE0E;</span>
</a>
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</div>
<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/windows-4-auto/">Windows系列(4):封装与全自动安装</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/windows-4-auto/">Windows系列(4):封装与全自动安装</a></h1>
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@@ -232,39 +265,6 @@
</div> </div>
</div>
<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/about-shortcut-key/">乱七八糟:常用实用快捷键</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2024-05-23
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 在日常使用浏览器时，掌握一些快捷键和技巧可以节省大量时间，提高工作和学习效率。通过学习和实践，能够更加轻松地应对各种网页浏览场景，让浏览器成为工作和学习的得力助手。</p>
</div>
<div>
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<h1 class="post-title"><a href="https://blog.dich.bid/about-shortcut-key/">乱七八糟:常用实用快捷键</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2024-05-23
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 在日常使用浏览器时，掌握一些快捷键和技巧可以节省大量时间，提高工作和学习效率。通过学习和实践，能够更加轻松地应对各种网页浏览场景，让浏览器成为工作和学习的得力助手。</p>
</div>
<div>
<!-- &#xFE0E; -- force text style - some devices render this as emoji -->
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<span class="button__text">Read more</span>&nbsp;
<span class="button__icon">&#8617;&#xFE0E;</span>
</a>
</div>
</div>
<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/about-podcast-use/">乱七八糟:播客收听指北</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/about-podcast-use/">乱七八糟:播客收听指北</a></h1>
<div class="post-meta-inline"> <div class="post-meta-inline">
@@ -232,39 +265,6 @@
</div> </div>
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<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/network-how-email-works-1/">网络艺术:电子邮件的工作原理</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2024-02-20
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/network/">#Network</a></span>
<div class="post-content">
<p>前言 在互联网的日常使用中，电子邮件作为一项基础服务扮演着重要的角色。尽管在过去几十年里出现了各种新型的通讯方式，但电子邮件仍然保持着其不可替代的地位。了解电子邮件的工作原理，有助于更好地理解这一基础服务是如何运作的。</p>
</div>
<div>
<!-- &#xFE0E; -- force text style - some devices render this as emoji -->
<a class="read-more button" href="https://blog.dich.bid/network-how-email-works-1/">
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<span class="button__icon">&#8617;&#xFE0E;</span>
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<h1 class="post-title"><a href="https://blog.dich.bid/network-how-email-works-1/">网络艺术:电子邮件的工作原理</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2024-02-20
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</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/network/">#Network</a></span>
<div class="post-content">
<p>前言 在互联网的日常使用中，电子邮件作为一项基础服务扮演着重要的角色。尽管在过去几十年里出现了各种新型的通讯方式，但电子邮件仍然保持着其不可替代的地位。了解电子邮件的工作原理，有助于更好地理解这一基础服务是如何运作的。</p>
</div>
<div>
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<span class="button__icon">&#8617;&#xFE0E;</span>
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<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/network-cdn/">网络艺术:CDN技术与应用</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/network-cdn/">网络艺术:CDN技术与应用</a></h1>
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<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/about-git/">乱七八糟:Git使用简明手册</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2023-12-15
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 Git，作为现代软件开发中不可或缺的版本控制工具，常常让初学者感到困惑。本文旨在介绍 Git 的全流程安装和基本使用，希望能够帮助新手更轻松地理解和掌握 Git 的基本概念和操作。</p>
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<span class="post-date">
2023-12-15
</span>
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<span class="post-tags-inline">
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<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 Git，作为现代软件开发中不可或缺的版本控制工具，常常让初学者感到困惑。本文旨在介绍 Git 的全流程安装和基本使用，希望能够帮助新手更轻松地理解和掌握 Git 的基本概念和操作。</p>
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<!-- &#xFE0E; -- force text style - some devices render this as emoji -->
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<span class="button__icon">&#8617;&#xFE0E;</span>
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<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/about-junk-cleanup/">乱七八糟:垃圾清理的艺术</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/about-junk-cleanup/">乱七八糟:垃圾清理的艺术</a></h1>
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<div class="post on-list">
<h1 class="post-title"><a href="https://blog.dich.bid/about-calling-cards/">乱七八糟:流量卡购买与套路</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2023-08-24
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 由于临近升学，校园网不尽人意，因此许多小伙伴有了买一张流量卡的计划。本文以三大运营商为例，说明常见流量卡的套路与选择。</p>
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<h1 class="post-title"><a href="https://blog.dich.bid/about-calling-cards/">乱七八糟:流量卡购买与套路</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2023-08-24
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<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
<div class="post-content">
<p>前言 由于临近升学，校园网不尽人意，因此许多小伙伴有了买一张流量卡的计划。本文以三大运营商为例，说明常见流量卡的套路与选择。</p>
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<h1 class="post-title"><a href="https://blog.dich.bid/awesome-arch-linux/">综合工程:Arch-linux 安装与配置</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/awesome-arch-linux/">综合工程:Arch-linux 安装与配置</a></h1>
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<h1 class="post-title"><a href="https://blog.dich.bid/awesome-pve-mcsm/">综合工程:PVE安装与MC服务器搭建</a></h1>
<div class="post-meta-inline">
<span class="post-date">
2023-08-11
</span>
</div>
<span class="post-tags-inline">
:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/zong-he-gong-cheng/">#综合工程</a></span>
<div class="post-content">
<p>前言 假期将至，不少家里有闲置设备的小伙伴想尝试开设一个我的世界（Minecraft）服务器，却不知从何下手。本文以 PVE-Debian-MCSM 为主线介绍其部署流程。</p>
</div>
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<div class="post-meta-inline">
<span class="post-date">
2023-08-11
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:: tags:&nbsp;
<a class="post-tag" href="https://blog.dich.bid/tags/zong-he-gong-cheng/">#综合工程</a></span>
<div class="post-content">
<p>前言 假期将至，不少家里有闲置设备的小伙伴想尝试开设一个我的世界（Minecraft）服务器，却不知从何下手。本文以 PVE-Debian-MCSM 为主线介绍其部署流程。</p>
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<h1 class="post-title"><a href="https://blog.dich.bid/awesome-vm-android/">综合工程:linux搭建安卓虚拟机</a></h1> <h1 class="post-title"><a href="https://blog.dich.bid/awesome-vm-android/">综合工程:linux搭建安卓虚拟机</a></h1>
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<a href="https://blog.dich.bid/about-sports/">
<span class="post-date">2025-07-05</span>
:: <span class="post-list-title">乱七八糟:运动健身基本理论</span></a>
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<a class="post-tag" href="https://blog.dich.bid/tags/luan-qi-ba-zao/">#乱七八糟</a></span>
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<a href="https://blog.dich.bid/about-gpg/"> <a href="https://blog.dich.bid/about-gpg/">
<span class="post-date">2025-06-17</span> <span class="post-date">2025-06-17</span>
:: <span class="post-list-title">乱七八糟:GPG使用小记</span></a> :: <span class="post-list-title">乱七八糟:GPG使用小记</span></a>