健身,有氧运动和无氧运动怎么安排？英文双语对照

一般的运动或是训练方式可以分为两种，一种是耐力训练，着重于长时间持续性的运动，包括长跑、长泳、长距离自由车等等，主要的目标是增强心肺功能，提升肌肉使用氧气的能力，使身体适应长时间的有氧运动。另外一种是重量训练，着重于训练肌肉对抗外加的重量或阻力，包括针对各部位肌肉的举重或重量训练，主要的目标是增加肌肉强度，增大肌肉纤维。

　　训练的效果 由于训练方式的不同，在一段时间之后，人体会对这两种训练方式产生不同的反应。一般而言，耐力训练可以提升最大氧气利用速率，一方面增加心脏输出血液的能力，和微血管的数目，使得在一定时间内，到达肌肉的血液量增加，而可以供应更多的氧气供肌肉使用，同时增加肌肉中粒线体和负责氧化养分、提供能量的酵素活性，使得肌肉能够更有效率的利用血液中的氧气，以有氧的方式提供运动中所需的能量，而减少乳酸的产生和堆积，减缓肌肉产生疲劳的现象，能够长时间的维持一定的运动强度。但是有时候耐力训练会降低肌肉的强度，而且对于促进肌肉增长并没有很明显的效果。

　　另一方面，重量训练造成肌肉强度的增加，促进肌肉生长和增大，但是并没有增加粒腺体和氧化酵素，也没有促进微血管生长，使得这些负责有氧系统的物质在肌肉中的浓度降低，所以单纯的重量训练无法帮助耐力型的运动。

　　研究结果 一组加拿大UniversityofAlberta的研究人员比较了一组从事腿部重量训练一星期三天的受测者，和另一组从事腿部重量和耐力训练一星期各三次的受测者(重量和耐力训练隔天交互进行)，在接受训练12星期后，两组人的腿部肌肉强度和腿部肌肉的大小都有显著的增加，而且增加的幅度相似，所以额外的耐力训练并不会影响重量训练的效果。

　　另一组加拿大McMasterUniversity的研究人员比较了在同一天进行重量和耐力训练，和不同天进行这两种训练的效果。每星期每种训练各进行两次，重量训练着重于腿部的肌肉，耐力训练则是在固定式脚踏车上进行，所以两种训练都主要利用腿部的肌肉。在训练20周后，两组受测者以腿部推举所能举起的最大重量都有增加，但是在不同天进行训练的人增加的比较多。但是大腿四头肌的强度增加幅度，和腿部肌肉增大的幅度在两组测试者没有差别。由耐力训练所引起的变化，包括增加最大氧气消耗速率，和增加氧化酵素的活性，在两组受测者中的变化幅度也都类似。所以不论是在同一天或是不同日子从事这两种训练，训练的效果都很类似。

　　建议 由以上两个研究结果看来，多增加一种训练的方式并不会对另一种训练的结果产生不良的影响，而且不论是在同一天或是不同天进行这两种训练，训练的效果都很相似。所以如果你需要这两种训练方式来提升运动表现，或是希望同时增加耐力和肌肉强度，不用担心，同时进行这两种训练，还是可以达到各种训练的效果。

　　至于应该同一天或是不同天进行这两种不同的训练，我觉得主要是根据你的时间表，如果你一星期中有4-5天可以运动，可以每天交互进行一种训练方式，如此肌肉比较不容易疲劳，而且也比教有充裕的时间补充运动中损失的养分和能量。如果你一星期中只有2-3天有时间运动，那么就必须在同一天进行两种训练，这时就要特别注意在运动前和运动期间补充适量的醣类和水份，以提供充足的能量，维持足够的运动强度。至于应该先从事那一种训练，我认为应该先进行对你比较重要的训练方式，例如你的主要目标在于增进肌肉强度，那么就先做重量训练，然后再做耐力训练，因为有时后面的训练会因为疲劳而无法达到预定的训练强度。如果两种训练方式对你同样重要，那么你可以按你自己的喜好安排，或是交互替换，使得训练过程不至于太单调。

General campaign or it is to train means to be able to be divided it is two kinds, one kind is endurance training, emphasize the durative exercise between Yu Changshi, include long-distance running, long swim, car of Sunday run freedom is waited a moment, main goal is to enhance heart lungs function, promotion muscle uses aerobic capacity, make the body gets used to long campaign having oxygen. Additionally one kind is weight training, emphasize at training the weight with muscle extra antagonism or obstruction, include to be aimed at weight lifting of each place sarcous or weight training, main goal is to increase muscle strength, increase muscle fiber.

The effect of training differs as a result of what train means, after period of time, human body can train means to produce different reaction to these two kinds. Generally speaking, endurance training can promote the biggest oxygen to use rate, increase a heart to output haemal ability on one hand, with the amount of capillary, make inside proper time, arrive at sarcous blood quantity to increase, and can supply more oxygen to be used for muscle, the system of route of the bead in adding muscle at the same time and responsible oxidation nutrient, ferment that provides energy is active, make muscle can the more businesslike oxygen in using blood, in order to have the energy that the means of oxygen provides the place in motion to need, and the generation that reduces lactic acid and accumulation, slow down muscle produces fatigue phenomenon, can maintain particular athletic strength for long. But occasionally endurance training can reduce sarcous intensity, and grow to promoting muscle and do not have apparent effect.

On the other hand, weight training causes the addition of muscle strength, stimulative muscle grows and increase, but did not increase bead gland body and oxidation ferment, also grow without stimulative capillary, make these responsible the material of system having oxygen is reduced in the chroma in muscle, so pure weight training cannot help staying power model motion.

Study as a result the researcher of UniversityofAlberta of a group of Canada compared a group to be engaged in leg ministry weight training one on Wednesday of the day suffer the person that measure, be engaged in what leg ministry weight and endurance train one week 3 times each sufferring the person that measure with another group (weight and endurance training lie between a day to undertake) interactively, after accepting training 12 weeks, the strength of leg ministry muscle of two groups of people and size of leg ministry sarcous have remarkable addition, and addition scope is similar, so additional staying power trains and can not affect the result that weight trains.

The researcher of McMasterUniversity compared another group Canada to undertake in same day weight and endurance train, have the effect of these two kinds of training with different day. Every weeks every kinds of training undertakes twice each, weight is training the muscle of overweight leg ministry, endurance training is undertake on stationary bicycle, so two kinds of training basically use the muscle of leg ministry. Training 20 week hind, two groups of the greatest weight that get the person that measure to be able to be raised with leg ministry choose have increase, but the comparison that the person that has training in different day increases is much. But the intensity of ham quadriceps increases scope, the person that the scope that increases with leg ministry muscle checks in two groups does not have a difference. Train the change that causes by endurance, include to increase the biggest oxygen to use up rate, with the active that increases oxidation ferment, the person that measure suffers in two groups medium metabolic range is similar also. It is to be in no matter so same day or it is different life is engaged in these two kinds of training, the result of training is very similar.

The proposal is studied by above the result looks twice, the result that the kind that raises a kind of training more can not adjust another kind to train produces undesirable effect, and it is to be in no matter same day or it is different day undertakes these two kinds of training, the result of training is very similar. If you need these two kinds of trainings,so means promotes motion show, or it is to hope to increase endurance and muscle strength at the same time, need not worry, undertake these two kinds of training at the same time, still can achieve the result of all sorts of training.

As to should same day or it is the training that different day undertakes these two kinds differ, I feel main is the schedule according to you, if you have 4-5 day to be able to move in a week, can undertake one kind trains means interactively everyday, such muscle compares not easy exhaustion, and nutrient of the losing in also than teaching abundant time complement moves and energy. If you have 2-3 day to time moves only in a week, must undertake two kinds of training in same day so, be about at this moment special attention is mixed before motion the complement is right amount carbohydrate during motion kind with water portion, in order to provide enough energy, maintain enough athletic strength. As to should be engaged in that kind of training first, I think to should undertake you compare important training way is opposite first, for example your main goal depends on promotional muscle strength, so do weight training first, next redo endurance trains, because sometimes because,the training from the back is met fatigue and cannot achieve booked training intensity. If kind of two kinds of training is right you are likewise important, so you can be arranged by yourself's be fond of, or it is to be replaced interactively, make training course unapt too drab.