Re: [心得] 單車減肥法
不好意思,前文吃光光。
這些東西對很多人來說像是早就知道的廢話,不過我還是簡單分享一下:
長時間騎乘建議食用比平時高的醣類比例。
一天辛苦的騎乘以後,如果你隔天還想騎的話(例如環島),
在兩小時內補充大量醣類是最有效率的。
全力衝刺在短期造成乳酸堆積,長期的效果則是較易傷害肌肉,造成慢性肌肉酸痛(1~2天)。
其實傷害並不嚴重,但既然目的是減肥,不是練習比賽,維持在有氧強度即可。
原文的每週3~4次、每次1~2小時是很理想,但對大多數人應該不可行,理由有二:
1.住市區且沒辦法4+2,騎乘的前後段可能都暴露在車煙之中,甘脆跑遠一點降低市區段的比例。
2.其實大概週末才有空騎車。
當然如果住內湖天天去風櫃嘴觀光再去上班上課那我沒話說:D。
>>每一小時500~600CC
恩 看人看天氣啦,伊拉克美軍可能需要這麼多。
簡單的說法是
"喝到不會渴以後您要記得身體還缺大約500CC"。
另外記得不喝含過多咖啡因之飲料,因為咖啡因會利尿。
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