再谈健身话题

[stang]

Jogging 会伤膝盖的，身体 器官抖动也太多，而 elliptical machine 对膝盖好很多，而且对上身和腹肌也用到。
我们楼下有健身房，我这两天还是第一次用，游泳也很好，一两周体型好很多很明显，但那个水不行，所以彻底停了。

“跑步伤膝盖”逻辑上和“吃饭伤胃”是一样的。也是很多懒人或者跑步失败者的借口。

科学的手段，要根据自己的情况掌握好程度，循序渐进，不急于求成也不懒惰拖沓。
这是一种执行能力和自控能力，一方面控制自己的懒散，另一方面控制自己的过激。
有时候想跑步却要控制住自己不去跑，这也挺难的。

“保护你膝盖的是你强大的肌肉而不是跑鞋”，在你当你循序渐进建立起腿上的肌肉以后。

 

[小雷音]

“跑步伤膝盖”逻辑上和“吃饭伤胃”是一样的。也是很多懒人或者跑步失败者的借口。

科学的手段，要根据自己的情况掌握好程度，循序渐进，不急于求成也不懒惰拖沓。
这是一种执行能力和自控能力，一方面控制自己的懒散，另一方面控制自己的过激。
有时候想跑步却要控制住自己不去跑，这也挺难的。

“保护你膝盖的是你强大的肌肉而不是跑鞋”，在你当你循序渐进建立起腿上的肌肉以后。

刚发现楼下还有一个楼梯机，三个跑步机，一个elliptical machine, 两个象骑自行车的东西，以及其他一些上身的设备。
有一个年纪比我大的女的在那里呼呼地跑。我还是比较懒，因为elliptical强度没那么大。
刚才查找了一个关于跑步和膝盖的关系。

Does Running Damage Your Knees?

By Tom DiChiara

The Rumor: Running is bad for your knees
Whether you're a neophyte runner trying to get in shape for your first 5K or a seasoned veteran who regularly cranks out 10-milers before breakfast, chances are you've heard that running is -- to put it mildly -- a tad rough on the knees. The notion is so widely accepted that the knee ailment patellofemoral pain syndrome (PFPS) is commonly called "runner's knee." And that would seem to make sense.

Running is a high-impact sport that puts loads of trauma on the joints, so the risk of injury and even arthritis would have to be high, right?

The Verdict: Running incorrectly is what hurts your knees, not running itself
"Running doesn't hurt your knees... if you do it correctly," says Mindy Solkin, an ACE-certified personal trainer and the founder, owner and head coach of The Running Center in New York City.

That may sound like a bold statement, but research backs it up. A multi-year study of almost 75,000 runners published in July 2013 found that, contrary to popular belief, running does not increase the risk of developing osteoarthritis. In fact, runners in the study were found to be in lessjeopardy of arthritis than their non-active counterparts. Another study, published in September 2013, netted similar findings, showing that while the impact from running is high, runners' feet strike the ground less frequently and more briefly than if they were walking -- so, in essence, running and walking put the same stress on the knees.

Why then is there such a high incidence of runners with knee problems? "I really believe that most injuries happen because of poor running form," Solkin says. Some of these form issues can be remedied with conditioning, while others may be linked to your physical makeup. "Certainly, it's true that if you're carrying extra weight, or have one leg shorter than the other -- some sort of significant leg-length discrepancy -- or if your pelvis is tilted, then, yes, you're going to have a tougher time," explains Solkin. "You can run without injury; you just have to know your limits."
The first thing Solkin recommends for new runners or those experiencing pain is to get a biomechanical analysis of their running form. "If you don't get somebody who knows what they're doing and knows what to look for... that's where the problem comes in," she says. "Once you know what the issue is, you can work on fixing it."

Poor form isn't the only thing that can lead to knee injury, however. According to Solkin, running too much too soon can strain muscles, joints and ligaments that aren't yet strong enough to handle the workload. "Unless you're highly competitive, no one should be running more than three or four days a week," she insists. "Work up to a higher mileage and frequency."

Another fast track to injury is hitting the trails or roads in the wrong shoes -- or no shoes at all. Solkin warns runners against jumping on the "barefoot running" bandwagon or going gaga for the ultra-light minimalist running shoes that often dominate store shelves. "Ten years ago, those kinds of shoes were worn by competitive runners for competition only," she says. "I recommend starting with something sturdier, with more cushioning."

The final item on Solkin's to-avoid list is a bit more surprising: listening to music while you run. "Runners should tune in to their body, not out," Solkin says. "When you're listening to music, you're not listening to your body, and you're not able to make adjustments to your form as readily."

Of course, you can do everything right and still experience knee pain, so the key is to take action immediately. "If something hurts, go home and ice it," Solkin advises. "The first time it happens, you can write it off as just a little soreness. But the second or third time, you have to do something."

 

[wo0513]

我不喜欢跑步，感觉膝盖压力很大。我现在晚上做瑜伽一小时，另外每周再做三次无氧器械。

求推荐跟随练习的视频，还是说要跟着老师学习啊？

 

[wo0513]

我以前在国内的时候，在瑜伽馆跟教练练过半年，动作什么都熟悉的。
到加拿大以后，我没去这里的瑜伽馆，因为动作都了解，就需要个教练带着我做，算好时间。所以，我就就跟着YouTube上的视频，自己在家做。

这个就不错，适合初中级自己在家跟练。从开始到休息结束，正好一小时整。

谢谢分享，这个能减肚子？？ 我就需要减肚子 和拉筋，长期伏案工作，颈椎病都要犯了

 

[soleil_lee－太阳李]

谢谢分享，这个能减肚子？？ 我就需要减肚子 和拉筋，长期伏案工作，颈椎病都要犯了

可以减，我天天做这个连续俩个月了。配合调整饮食，肚子已经没了，年初买的皮带彻底不能用了，系上去皮带裤子仍然往下掉。

 

[小雷音]

报告一下结果。锻炼期间体重增加好几磅，精力变好，但是习惯偏头痛发作了几天，那几天没有动，反而人瘦了很多。
还有个就是只用跑步机的话，膝盖负责太大，而且仍然心跳达不到速度，太慢

 

[节节草]

天天用跑步机锻炼身体，腿容易变粗的。

 

[小雷音]

天天用跑步机锻炼身体，腿容易变粗的。

不要担心腿变粗，肌肉再粗能粗到哪里去。主要是整个身体状况的改变还是很明显的