[問題] 爬樓梯 慢跑 騎腳踏車 何者較適合減重
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本身已是年過四十的大叔了
住四樓 不坐電梯 每天都會上下四五趟 不會覺得不適
想控制體重 有以下幾個選擇
1.騎腳踏車上下班 單程9公里 約20分鐘
優點:不用花額外時間運動 只是上下班要早點出發晚點到
缺點:加班或雨天對我很困擾
上班時沒地方盥洗衣服會臭也是
2.慢跑 如果天氣及家庭狀況許可偶爾會去學校跑操場
目前速度大概3km 14分左右 或是 5km 28分左右
優點:算是較無負擔的運動方式
缺點:有點花時間
3.爬樓梯 工作地點有地方可以爬樓梯約38樓高
這幾天突發奇想 不坐電梯 用走的 上去六分鐘 下來四分半鐘
優點:這個運動強度對我來說是三者最強的 爬完心跳每分140
時間也是最短的且 下班時間不用再額外花時間運動
缺點:聽說爬樓梯很傷膝蓋 尤其年紀大了 很怕受傷得不償失
目的只是要控制體重 想請教一下哪一種比較合適
目前BMI 24.9
另外如果爬樓梯會受傷 是不是會有前兆
謝謝
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