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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>
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<div class="post-meta-inline">
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<span class="post-date">
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2025-07-05
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</span>
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</div>
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<span class="post-tags-inline">
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:: tags:
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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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<div class="post-content">
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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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<span id="continue-reading"></span><h2 id="qian-yan">前言</h2>
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<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>
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<blockquote>
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<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>
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</blockquote>
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<table><thead><tr><th>BMI 值</th><th>体重分类</th></tr></thead><tbody>
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<tr><td>< 18.5</td><td>体重过轻</td></tr>
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<tr><td>18.5 ～ 23.9</td><td>正常范围</td></tr>
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<tr><td>24 ～ 27.9</td><td>超重</td></tr>
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<tr><td>28 及以上</td><td>肥胖</td></tr>
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</tbody></table>
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<h2 id="xun-lian-mu-biao">训练目标</h2>
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<p><strong>提高五大综合水平</strong></p>
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<ul>
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<li>力量：包括肌肉力量和爆发力</li>
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<li>耐力：保持运动时间的长短</li>
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<li>速度：快速做系列动作的能力</li>
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<li>协调：包括平衡性和精确动作能力</li>
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<li>柔韧：可做到动作幅度的大小</li>
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</ul>
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<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>
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<h2 id="ji-ben-li-lun">基本理论</h2>
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<ul>
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<li>减肥：消耗热量大于摄入热量，减掉赘余脂肪</li>
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<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>
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<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>
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<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>
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</ul>
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<h2 id="wu-qu">误区</h2>
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<ul>
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<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>
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<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>
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<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>
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<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>
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</ul>
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<h2 id="ying-yang">营养</h2>
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<ul>
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<li>基本食物种类：蔬菜/水果/坚果/种子/肉类/蛋类/鱼类</li>
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<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>
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<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>
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<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>
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<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>
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</ul>
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<h2 id="xun-lian">训练</h2>
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<p>未完待续...</p>
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<span>©
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2025
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Dichgrem</span>
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<span class="copyright-theme-sep"> :: CC BY-SA 4.0 :: A friend comes from distant lands</span>
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