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789

规律运动可以让人健康有活力,但是少有人能持之以恒。即便有人努力锻炼,却也可能看不到任何实际的成效,让人自我怀疑是否在浪费时间。
虽然没有简单的方法打造健康的身体,不过科学可以提供一些答案,揭示哪些策略能有效率取得成效。以下为关于运动常见的疑问:
◆运动之前
是否需要伸展?
伸展既不会降低肌肉拉伤或受伤的风险,亦不会减轻运动隔天的肌肉酸痛感。若想在有限时间取得最大运动成效,可以在正式锻炼之前与结束后进行一些有氧运动,不只能帮助热身,同时消耗部分卡路里。
◆负重训练有什么好处?
负重训练不仅能改善身体线条,肌肉还可以调节胰岛素和血糖的水平,帮助抵御第二型糖尿病,提升心血管健康,并降低罹癌风险。长期负重训练能提升人体运动机能,有助预防腰痛和骨质疏松症等问题。
◆什么是高强度训练的概念?
若是长时间训练没有成效,可以尝试高强度训练,意即每次仅持续数分钟的爆发力训练。然而,不是每个人都适合高强度训练,高强度训练对20%的人无效,而对另外15%的人有明显成果,这可能和不同个体的基因变异有关。
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