High Intensity Interval Training (摘自《Psychology Today》)
简介：short, give-it-your-all sprints followed by less demanding recovery periods.
好处： 1. Strengthen your heart: HIIT is better at reversing risk factors that contribute to metabolic syndrome - a combination of high blood pressure and cholesterol, abdominal obesity, and insulin resistance that increases your odds of a heart attach or diabetes. 2. Get in shape faster than cardio by boosting your "VO2max," the max. amount of oxygen you use. 3. Burn fat: it takes longer for your metabolism to return to its normal resting rate than with other forms of exercise. This means that up to 24 hours after you work out, you will still be burning up to 15 percent more calories than if you hadn't exercised.
做法： 1. On a treadmill, elliptical, or stationary bike, or outside, sprint for two minutes, and then walk of jog lightly for one minute. Do the cycle four times 2. When that becomes easier, increase to four minutes of sprinting with two minutes of active rest. Work your way ip to six to eight rounds. 3. Warm up with a five-minutes walk, and stretch as part of your final recovery 4. Try to go faster each time 5. Stop sprinting and use the full recovery period, even if you feel you don't need it.
总结： 5分钟热身 4 x (2分钟强运动+1分钟弱运动) --> 8 x (4分钟强运动+2分钟弱运动) 5分钟拉伸
walking: 20 m yoga:1h (蕙兰瑜伽+下边这个：http://www.womenshealthmag.com/fitness/yoga-workout)
************************************************** 先做一边，动作一到四， 再做另一边，动作一到四。两边做完算一组。 一共做九组。前六组交叉： 第一组hold each pose for 5 - 10 breath。 第二组hold each pose for 1 breath。 以此类推。 第七八九组hold each pose for 5 - 10 breath。 做完拉伸一下，因为运动强度还是挺大的。 Yoga Poses That Burn Fat
Sculpt a sexier shape with a challenging yoga routine.
If you think yoga is only good for chilling you our, try this flow from Tara Stiles, owner of Strala Yoga in New York City—it will carve your body into a long, lean fat-burning machine. Do this routine four times a week. Complete the moves in order, first on your right side, then on your left. Hold each pose for five to 10 breath. Then do the series again, holding each pose for one breath. Repeat for a total of six sets. Finally, return to the long holds (five to 10 breath), alternating sides for three sets.
Down dog split Start in a pushup position, lift your hips, and move into the downward-facing dog pose, keeping your legs straight and pressing your heels into the floor (a). Lift your right leg straight back and up, keeping your right foot firmly flexed (b). Imagine you are pressing your foot into a wall behind you. Half crowlift From down dog split, lower your right leg and bend your knee in to the outside of your right arm as you raise your chest and shift your weight forward. Keep this move slow and controlled. Make it harder: Move your shoulders in front of your wrists, bend your elbows, and try to lift your left foot off the ground. Knee to forehead From down dog split, slowly lower your right leg as you raise your stomach and hips, round your back, and bring your knee toward your forehead, keeping your toes pointed and core engaged. Tuck your chin toward your chest, and extend your upper back forward through your shoulders. Warrior III From down dog split, put your right foot between your hands. Raise your arms off the ground and shift your weight onto your right foot as you raise your left leg. At the same time, bring your torso forward until it's parallel to the floor, reaching your arms forward. Flex your left foot, pointing toes down.
gosh, still very sick....i am getting old. Even plenty of food + sleep can not help me feel alive. gosh. need to get back to exercise asap. junk food is just like fad diets.....detrimental to one's health.
gosh, still very sick....i am getting old. Even plenty of food + sleep can not help me feel alive. gosh. need to get back to exercise asap. junk food is just like fad diets.....detrimental to one's health.
[此贴子已经被海延于2009/12/29 11:30:34编辑过]
Body Fat Standards for Women Recommended by Age Group （source:Omron body fat scale）
[此贴子已经被作者于2010/1/6 7:57:47编辑过]
一月: 目标是规律作息，合理饮食，经常锻炼。出师不利先病了一周。
Tue
Wed
Thu
Fri
Sat
Sun
每个人标准不一样。
我觉得你挺标准的。
body Fat: 26
早饭：一杯豆浆，一个鸡蛋，两片Nut and fruit面包，一块巧克力
午饭：红薯，西红柿炖牛肉，青江菜
晚饭：小米粥，菜花，凉拌牛筋，一小块巧克力
零食：橘子，李子干，核桃
遛狗20分钟
买菜1小时
[此贴子已经被作者于2009/12/29 20:00:59编辑过]
walking: 40 m
Body Fat: 25.6
这两天吃得少，运动得多，没怎么吃零食，体重反而升了点儿。
估计是平台期，或是废物排泄不够。
今晚要去腐败。
Elliptical:１hour
walking: 20 m
中午做了尖椒牛肚，油太大，不合口味。还炖了牛肚汤，味道闻着也不是很感冒。。。
[此贴子已经被作者于2009/12/31 15:27:08编辑过]
娘啊。。。。。。夏太好了。。。。
谢谢夸奖！
12/30 打扫卫生无数小时，累死。。。。。。。
除旧迎新！
我什么也没做～～还吃零食糖果无数。。。明天开始，明天开始～
Fat: 26.9
蕙兰瑜伽23节：20m
Walking：20m
昨天晚上临睡按心包经，腹腔有水声。
[此贴子已经被作者于2010/1/1 9:26:31编辑过]
简介：short, give-it-your-all sprints followed by less demanding recovery periods.
好处：
1. Strengthen your heart: HIIT is better at reversing risk factors that contribute to metabolic syndrome - a combination of high blood pressure and cholesterol, abdominal obesity, and insulin resistance that increases your odds of a heart attach or diabetes.
2. Get in shape faster than cardio by boosting your "VO2max," the max. amount of oxygen you use.
3. Burn fat: it takes longer for your metabolism to return to its normal resting rate than with other forms of exercise. This means that up to 24 hours after you work out, you will still be burning up to 15 percent more calories than if you hadn't exercised.
做法：
1. On a treadmill, elliptical, or stationary bike, or outside, sprint for two minutes, and then walk of jog lightly for one minute. Do the cycle four times
2. When that becomes easier, increase to four minutes of sprinting with two minutes of active rest. Work your way ip to six to eight rounds.
3. Warm up with a five-minutes walk, and stretch as part of your final recovery
4. Try to go faster each time
5. Stop sprinting and use the full recovery period, even if you feel you don't need it.
总结：
5分钟热身
4 x (2分钟强运动+1分钟弱运动) --> 8 x (4分钟强运动+2分钟弱运动)
5分钟拉伸
另一种说法是强运动与弱运动同等时间， 比如 2分钟+2分钟，总之心跳要恢复到120以下再开始下一个Cycle。
我今年想身上减肥，脸上增肥，这个目标怎么达到？
这次我回国人人都说我太瘦了，我自个照镜子也觉得圆脸没了，颧骨高了不好看。
我来凑热闹提问：
我今年想身上减肥，脸上增肥，这个目标怎么达到？
这次我回国人人都说我太瘦了，我自个照镜子也觉得圆脸没了，颧骨高了不好看。
局部减肥、增肥都不好办。
除非像Sex and the City里，做美容手术，从身上抽脂，注射到脸上去。- 这我也是听电视剧里说的，不知是否真的可行。
Fat： 26.1 （这个波动得有点奇怪）
walking: 20 m
yoga:1h (蕙兰瑜伽+下边这个：http://www.womenshealthmag.com/fitness/yoga-workout)
**************************************************
先做一边，动作一到四， 再做另一边，动作一到四。两边做完算一组。
一共做九组。前六组交叉：
第一组hold each pose for 5 - 10 breath。
第二组hold each pose for 1 breath。
以此类推。
第七八九组hold each pose for 5 - 10 breath。
做完拉伸一下，因为运动强度还是挺大的。
Yoga Poses That Burn Fat
Sculpt a sexier shape with a challenging yoga routine.
If you think yoga is only good for chilling you our, try this flow from
Tara Stiles, owner of Strala Yoga in New York City—it will carve your
body into a long, lean fat-burning machine. Do this routine four times
a week. Complete the moves in order, first on your right side, then on
your left. Hold each pose for five to 10 breath. Then do the series
again, holding each pose for one breath. Repeat for a total of six sets.
Finally, return to the long holds (five to 10 breath), alternating
sides for three sets.
Down dog split
Start in a pushup position, lift your hips, and move into the
downward-facing dog pose, keeping your legs straight and pressing your
heels into the floor (a). Lift your right leg straight back and up,
keeping your right foot firmly flexed (b). Imagine you are pressing
your foot into a wall behind you.
Half crowlift
From down dog split, lower your right leg and bend your knee in to the
outside of your right arm as you raise your chest and shift your weight
forward. Keep this move slow and controlled. Make it harder: Move your
shoulders in front of your wrists, bend your elbows, and try to lift
your left foot off the ground.
Knee to forehead
From down dog split, slowly lower your right leg as you raise your
stomach and hips, round your back, and bring your knee toward your
forehead, keeping your toes pointed and core engaged. Tuck your chin
toward your chest, and extend your upper back forward through your
shoulders.
Warrior III
down dog split, put your right foot between your hands. Raise your arms
off the ground and shift your weight onto your right foot as you raise
your left leg. At the same time, bring your torso forward until it's
parallel to the floor, reaching your arms forward. Flex your left foot,
pointing toes down.
[此贴子已经被作者于2010/1/2 12:36:07编辑过]
brunch，火鸡馅发面小烙饼一个，很油，很香
零食芥末豆一贷，350cal
午饭brocoli一大朵，白菜头一个拳头大
晚饭，brocoli一大朵
我来凑热闹提问：
我今年想身上减肥，脸上增肥，这个目标怎么达到？
这次我回国人人都说我太瘦了，我自个照镜子也觉得圆脸没了，颧骨高了不好看。
这个容我说句实话，不大可能达到的。
我觉得是岁数到了，baby fat没了。和体重关系不太大，你看着挺瘦的，还是不要再减重了，硕形吧。
这个容我说句实话，不大可能达到的。
我觉得是岁数到了，baby fat没了。和体重关系不太大，你看着挺瘦的，还是不要再减重了，硕形吧。
Fat:26.1
Yoga:20m
Walking:20m
吃了一袋脆枣，几块巧克力，食欲都吃没了。
[此贴子已经被作者于2010/1/3 11:40:20编辑过]
那个move2 我完全做不了
不能做到位，也可以能做多少算多少。比如膝盖不能完全放到胳膊外侧，也可以不放那么远。
Fat: 26.1
winsor pilates: 20m
walking: 20m x2
yoga: 1h
[此贴子已经被作者于2010/1/4 17:49:11编辑过]
have a cold, been sleeping for 2 days straight......geez.....prob not a good time to start exercising? what's good at this time? mild walk?
还是好好休息吧。这时候适合做的是睡觉。吃饭注意6、7分饱就好。
身体虚的时候别运动。
diet red bull (10)
half N Half 40cal (50)
canned soup 260 (310)
yogurt + cereal 200 (510)
[此贴子已经被作者于2010/1/4 14:50:14编辑过]
1/4 Start log: very tired
diet red bull (10)
half N Half 40cal (50)
canned soup 260 (310)
yogurt + cereal 200 (510)
[此贴子已经被作者于2010/1/4 14:50:14编辑过]
这括号外的和括号里的，都是卡路里？单位值和实际值？
Fat: 25.9
Yoga: 20m
walk: 20mx2
HIIT: 30m (5m warm up, 5x(2+2) 16/8, 5m cool down)
HIIT参照23楼，Elliptical，2分钟Level 16+2分钟Level 8 为一组，一共5组，之后level递减做cool down。
level 16的时候，心跳170-180
level 8 的时候，心跳恢复到150
[此贴子已经被作者于2010/1/6 13:28:26编辑过]
Fat:25.8
Pilates: 20m
Walk: 20mX2
Yoga:1h
[此贴子已经被作者于2010/1/7 9:16:57编辑过]
gosh, still very sick....i am getting old. Even plenty of food + sleep can not help me feel alive. gosh. need to get back to exercise asap. junk food is just like fad diets.....detrimental to one's health.
pat pat
生病就好好养着，别折腾。
Fat: 27 (没道理啊！昨天就中午吃了泰国炒米粉。晚上喝汤吃面包，临睡一杯酸奶。)
yoga:20m
walk:20mx2
HI yoga: 30m (参照28楼) + crunch + squat
[此贴子已经被作者于2010/1/7 14:47:04编辑过]
今天终于挣扎的爬起来了。嘛呀，整整卧床2天，基本也没怎么看电脑。真是老了老了。。。。深刻意识到不再是10几20岁的时候了，稍微不留意一病居然病若干天，太不像话了。深刻的觉得，其他什么都不太重要，工作，身份，钱，娱乐爱好，都不如身体重要。
你试试《人体使用手册》里的养生方法。
你试试《人体使用手册》里的养生方法。
那本书。。。其实都下载若干年了，目前还是没办法研究的那么细致（看不进去）。。。。眼下先做到规律作息，合理饮食，经常锻炼这３条再说.
摸摸摸摸kp～～可怜的娃～～这都病了好几天了
别叫了。搞不好我比你先来这个世界呢。如今我还不死心的要抓住青春尾巴hot一把，你肯定不能算大妈
别叫了。搞不好我比你先来这个世界呢。如今我还不死心的要抓住青春尾巴hot一把，你肯定不能算大妈
我肯定比你老。。。。我估计你年龄在小red和debbie中间。我跟她俩基本是等差数列
那本书。。。其实都下载若干年了，目前还是没办法研究的那么细致（看不进去）。。。。眼下先做到规律作息，合理饮食，经常锻炼这３条再说.
多说一句，酒要少喝~~~~~~~~~~~~~~~~~~即使是红葡萄酒~~~~~~~~~~~~~~~~~~~~~~
多说一句，酒要少喝~~~~~~~~~~~~~~~~~~即使是红葡萄酒~~~~~~~~~~~~~~~~~~~~~~
luoluo真好~~
回来报告，1月4、5、 6，yoga 40 min，walking a lot
你在外边玩儿，还做瑜伽，真有毅力！
Fat:27.9 (疯了。。。
yoga:30m
walk:20mx2
今天不练了，提前过周末。。。
[此贴子已经被作者于2010/1/8 15:22:04编辑过]
luoluo真好~~
co
这个表格为什么不能改宽度啊。。。。。。。
我从别的mm那里copy了一个表格，宽一些，扁一些。
Sun
Mon
Tue
Wed
Thu
Fri
Sat
http://www.womenshealthmag.com/best-body-ever/workout.php?Flatten-Your-Belly-2
左边一栏里共有六个不同的健身计划。
推荐《women's health》的健身操和健身计划（fitness plan)
http://www.womenshealthmag.com/best-body-ever/workout.php?Flatten-Your-Belly-2
左边一栏里共有六个不同的健身计划。
看起来非常诱人阿~
看起来非常诱人阿~
要坚持。
去滑雪扭了膝盖。。。呜呜，现在走路像个鸭子，一摇一摆。老乐老乐。。。
摸摸。。。好好保养。
去滑雪扭了膝盖。。。呜呜，现在走路像个鸭子，一摇一摆。老乐老乐。。。
摸摸, 好好休息.
Sun
Mon
Tue
Wed
Thu
Fri
Sat
昨天晚饭后吃了desert：pecan pie+绿茶冰激淋+whipped cream+strawberries
太享受了～～
真享受啊！
昨天晚上吃了两个大块的peanut butter sugar cookie，今早涨了1磅，也太快了吧？
难道以后晚上都不能吃零食了么？？？
peanut utter最长肉僚~
去滑雪扭了膝盖。。。呜呜，现在走路像个鸭子，一摇一摆。老乐老乐。。。
扭伤膝盖了，少动少动
让你lg背着走。。
Mon
Tue
Wed
Thu
Fri
Sat
我经常hiking, 所以还好
要穿hiking boots, 长距离要hiking pole
风雪你真厉害.
弱弱地问,什么叫hiking pole?
kp还病着呢？好点没？
是呀,好久不见kp了,好点儿了吗?
kp居然还没好。完全疯了。
所有感冒症状一应俱全，吃药也没用。
已经太长时间了。郁闷。
长了5磅净肥膘。很多衣服突然穿不进了，浑身还莫名其妙的疼。
正事都不想做，心情很坏就不出来乱说话了
感谢大家的慰问哈~~~~
kp居然还没好。完全疯了。
所有感冒症状一应俱全，吃药也没用。
已经太长时间了。郁闷。
长了5磅净肥膘。很多衣服突然穿不进了，浑身还莫名其妙的疼。
正事都不想做，心情很坏就不出来乱说话了
疯了疯了，怎么还没好！！摸～～
感谢大家的慰问哈~~~~
kp居然还没好。完全疯了。
所有感冒症状一应俱全，吃药也没用。
已经太长时间了。郁闷。
长了5磅净肥膘。很多衣服突然穿不进了，浑身还莫名其妙的疼。
正事都不想做，心情很坏就不出来乱说话了
清淡少食，喝点热的姜茶看看。
看点喜剧片调节心情？放些舒缓的音乐？
我那个朋友的说明当现在是“苦难是上帝化了妆的祝福”
风雪你真厉害.
弱弱地问,什么叫hiking pole?
登山杖
你在北京真腐败啊
感谢大家的慰问哈~~~~
kp居然还没好。完全疯了。
所有感冒症状一应俱全，吃药也没用。
已经太长时间了。郁闷。
长了5磅净肥膘。很多衣服突然穿不进了，浑身还莫名其妙的疼。
正事都不想做，心情很坏就不出来乱说话了
还没好啊？这么久了。抱抱。。
感谢大家的慰问哈~~~~
kp居然还没好。完全疯了。
所有感冒症状一应俱全，吃药也没用。
已经太长时间了。郁闷。
长了5磅净肥膘。很多衣服突然穿不进了，浑身还莫名其妙的疼。
正事都不想做，心情很坏就不出来乱说话了
太可怜了。
可恨的感冒！
摸摸，多喝水多睡觉。
第4节腹部没怎么样，胳膊酸。
1: Plank
2: Side Plank
3: Glute Bridge March
4: Lunge with Rotation
想来郁闷啊
31号有感冒的筒子非要跟俺一起吃饭给传染的。。。。。。。吃饭的时候还在说去预约了去做按摩，别人听说感冒把她赶出来了。。。。。心里就咯噔了一下，不过人都出去了，也没办法，只好吃饭了。。。。。
1号还坚持着没发作，到第二天就不怎么好了
加上太长时间不锻炼，体质很弱，这么点小毛病就拖了若干天
非常郁闷
只能小声嘟囔，都感冒了，自己呆着不成么？！想了半天才明白，这就是典型肉糜思想啊，自己都感冒了，当然不再怕别人的细菌了，自己呆着腻就要预约个按摩拉，找人吃饭拉好解闷。至于是否传染别人就是不肉糜需要考虑的了。被传染活该。
谢谢谢谢~~~~~~这么多人慰问
想来郁闷啊
31号有感冒的筒子非要跟俺一起吃饭给传染的。。。。。。。吃饭的时候还在说去预约了去做按摩，别人听说感冒把她赶出来了。。。。。心里就咯噔了一下，不过人都出去了，也没办法，只好吃饭了。。。。。
1号还坚持着没发作，到第二天就不怎么好了
加上太长时间不锻炼，体质很弱，这么点小毛病就拖了若干天
非常郁闷
只能小声嘟囔，都感冒了，自己呆着不成么？！想了半天才明白，这就是典型肉糜思想啊，自己都感冒了，当然不再怕别人的细菌了，自己呆着腻就要预约个按摩拉，找人吃饭拉好解闷。至于是否传染别人就是不肉糜需要考虑的了。被传染活该。
什么症状？都吃什么药了？有缓解吗？多喝水，注意保暖。
[此贴子已经被作者于2010/1/14 18:13:15编辑过]
谢谢谢谢~~~~~~这么多人慰问
想来郁闷啊
31号有感冒的筒子非要跟俺一起吃饭给传染的。。。。。。。吃饭的时候还在说去预约了去做按摩，别人听说感冒把她赶出来了。。。。。心里就咯噔了一下，不过人都出去了，也没办法，只好吃饭了。。。。。
1号还坚持着没发作，到第二天就不怎么好了
加上太长时间不锻炼，体质很弱，这么点小毛病就拖了若干天
非常郁闷
只能小声嘟囔，都感冒了，自己呆着不成么？！想了半天才明白，这就是典型肉糜思想啊，自己都感冒了，当然不再怕别人的细菌了，自己呆着腻就要预约个按摩拉，找人吃饭拉好解闷。至于是否传染别人就是不肉糜需要考虑的了。被传染活该。
感冒7天好，这都俩星期了，是不是去看看医生？
今天做了flatten your belly系列的前4节。（http://www.womenshealthmag.com/best-body-ever/workout.php?Flatten-Your-Belly-2）
第4节腹部没怎么样，胳膊酸。
你好认真，我最近超懒..
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昨天去大吃了一顿buffet。今早起来自己觉得脸和眼睛都是肿的。
盐分摄入太多了
喝点绿茶或者咖啡会好些
引以为戒。
好久没去elliptical了，昨天精神好，跑了1个小时，后来就恶心了。
引以为戒。
你很猛啊
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谁每天跑10mile？
I'm planning to..
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谢谢爱蓝，小red，teagy，空空，kp
etc，谢谢ccav。
BSO 一个. 我现在BMI 到了２１，BFP到了２５％（就快fitness）了。。
谢谢爱蓝，小red，teagy，空空，kp
etc，谢谢ccav。
恭喜阿
恢复得真快！
恭喜阿
恢复得真快！
thx 不过肌肉还是不够，fat分布也不好，不敢穿比较紧的衣服。
我要肌肉，。。。。
do what's comfortable for you and take it easy.......
thank you. mua