書名:Which comes first, Cardio or Weights?
作者:Alex Hutchinson
關於 Fat Burning Zone (燃脂區)的迷思。
最低強度的步行,所耗掉的能量中,85%來自脂肪,15%來自糖份。最高強度的運動所耗能量,70%來自糖份,30%來自脂肪。
燃脂區的謬誤來自於只看比例,沒看總燃量。
我每個星期會在我的《閱讀狂人的直播說書館》分享我的閱讀心得,歡迎加入!!
同時也有2部Youtube影片,追蹤數超過6萬的網紅Adam Lobo TV,也在其Youtube影片中提到,You've asked and I answered! Here is Ask Lobo V1 Ask me more if you want to with the #AskLobo hashtag at the comment section below Video & Music Cr...
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- 關於fat burning zone 在 江魔的魔界(Kong Keen Yung 江健勇) Facebook 的精選貼文
- 關於fat burning zone 在 GIGAZINE Facebook 的最佳貼文
- 關於fat burning zone 在 J帥 Just Tri Facebook 的最佳解答
- 關於fat burning zone 在 Adam Lobo TV Youtube 的精選貼文
- 關於fat burning zone 在 Joanna Soh Official Youtube 的最佳貼文
- 關於fat burning zone 在 Best Way to Lose Fat | The Science of the Fat Burning Zone 的評價
fat burning zone 在 GIGAZINE Facebook 的最佳貼文
ダイエットに最適な「脂肪を燃焼しやすい運動強度」とは?(2020)
https://gigazine.net/news/20200604-best-exercise-fat-burning-zone/
fat burning zone 在 J帥 Just Tri Facebook 的最佳解答
【灰色地帶的 Zone 3 】
延續昨天文章,再推一篇文或說一個名詞好了,這叫Gray Zone,也就是Zone 3
故名思義會叫灰色,就是我們會盡量避開的一個訓練區
先補充一點,這邊講的訓練區間(Training Zone)都是5個區,因各家各有不同的分法,我自己喜歡用5區的概念,包括這篇文章裡的訓練範例也是此區!
這文章重點就這一段話
The first rule is that you want to keep your easy days truly easy, and your hard days hard. An easy hour in Zone 2 will always provide a better benefit than a moderately hard Zone 3 effort for that same hour. You want to create a schedule that allows you to run easy days in Zone 2 to illicit a recovery response, increase aerobic capacity, and increase fatty acid usage. The latter is a major benefit of Zone 2 running, true aerobic running will make you a better fat burner. Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner!
Simply put, your hard days should be hard! With a high heart rate in Zone 4/ Zone 5 for increasingly longer periods (in accordance to your race goals). There is no major benefit to be gained from Zone 3 when you could be doing high-end Zone 4 and Zone 5 (Threshold/ VO2 Max). The benefits for speed, lactate endurance and metabolism are maximized when you’re doing top-end Zone 4 and Zone 5 work. This is where you become efficient at mitigating lactic acid, more efficient at burning carbs, and thereby reach your optimal performance.
J式簡譯法又來了....
該慢則慢,該快則快,練Z2的有氧訓練效益高,練Z4-Z5可提升乳酸閾或無氧能力,但卡在Z3不上不下的,就練心酸的了。
END
在實際案例上,最常發生的就是在該是輕鬆的Zone 1或Zone 2訓練日,不甘心於太輕鬆(尤其常常是面子問題),所以強度硬拉上Z3,甚至Z4,結果就發生了到了真的要練Z4-Z5時,肌肉無力,心肺也上不去,又卡在Z3-Z4,幾個循環下來後,就發現這人練來練去都只有Zone 3,要Easy沒Easy,要Hard又太Soft,窮得只剩一片灰!
《補充點個人看法》
這文章的論調雖是指Zone 3不是個好的或有效率訓練區間,也是主流論調,但也有不少呈反對意見,認為這區仍是有用的,包括Joe Friel也寫過一篇談Z3的重要。
我個人看法還是要看個體差異而論,看比賽目標、看訓練方向、訓練週期、是單項訓練?還是三項訓練?還有看每人缺那一塊,再來補強。
結論:訓練真難
END AGAIN
https://www.trainingpeaks.com/blog/training-in-the-grey-zone-how-to-avoid-the-zone-3-plateau/
fat burning zone 在 Adam Lobo TV Youtube 的精選貼文
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Calculate your fat-burning zone with this formula:-
First, find your maximum heart rate (MHR).
To do this, subtract your age from 220 if you're male; subtract your age from 226 if you're female. ...
For example, a 40 year old man's MHR would be 180, and his fat-burning zone would be between 108 and 126 beats per minute.
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fat burning zone 在 Joanna Soh Official Youtube 的最佳貼文
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fat burning zone 在 Best Way to Lose Fat | The Science of the Fat Burning Zone 的推薦與評價
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