[問題] 目的增重要怎麼練半馬或增強心肺功能
有先爬過文,還是想再問
弱弱接觸重訓約一年半,目前練的頻率3 day/week (2,4,6)
本身是完全吃不胖體質,
從173/56 體脂10% -> 173/64 體脂11%
練這麼久進步很少主要練胸背腹,不過知道腿很重要要開始練了
目標想至少到68,肉真的好難長~_~
最近朋友在揪跑半馬,
平常重訓前會踩踏步機(一定重量)熱身20分就很累了
這兩天練跑河濱大約到7-8K就極限了...
如果還要練半馬勢必要慢慢加強到一次15K
然後有做過體適能檢測,報告指出運動完心跳恢復較慢,要我多做有氧
但我目的是要增肌增重這樣不是會衝突,我的認知是否有誤?
想請教要怎麼練半馬或是心肺功能,又不會讓重訓效果打折,
路跑完隔天重訓感覺更累,很像還是有點影響...
請各位巨巨不吝指教,謝謝~
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※ 編輯: FTTH (223.136.68.236), 09/04/2015 11:06:43
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