开个运动打卡的post回头加置顶里，Excel表格月更。

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8月新健身房的更新：

5月19日之后都没有记录，主要原因是心率表没电了。。。= =

6月26日旧健身房最后一天，然后在家非常酱油的运动了一个多月，效果很不好。

还是喜欢和别人一起运动。。。

不过旧课程开始腻了，旧健身房用器械的人又非常多，很多工具都不齐全，就心念念换新的了。

新健身房工具齐全人不算多，等做完三次评估有教练带着学完，再把开的团课都混一遍就上《The impact！Body Plan》新东西太多眼花啊。。。

心率表8月21日起才有记录。同时8月启用新课表。新健身房非莱美课程介绍请看文末。

http://s14/mw690/001Ww0q5gy6MFXNvoGFad&690

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我的运动计划是考虑自身兴趣和日常生活的配合，训练强度、训练量以及有足够时间给身体充分恢复，从而到的最大健康收益收益：中高强度的练习控制在7-10小时内，其中心肺/有氧控制在5小时内，抗阻练习打散安排隔天或隔两天，所以是每周2-3次BP，有可能的情况增加1节CX，另外安排1-2次瑜伽帮助恢复。

所以理想状态是一周5天，总共10小时的运动量：

7.5小时中高强度（4小时心肺/有氧间歇，3.5小时抗阻运动）

2.5小时低强度（静态肌力和伸展运动，运动后拉伸不计入）

去年3月开始有系统性画表格填写运动情况，12月有心率表后监控强度更为精准，随着BC难度加大和BP使用重量增加，有氧量的减少，稳定的BC+BP+BB的配合安排，虽然进步缓慢但是还是能看得见的，深蹲和硬拉体重，卧推2/3体重，起码力量指标及格是有了，所以目前这个节奏我自己是很满意哒。。。

关于莱美介绍以及如何根据自己的情况安排看跳操减肥这篇：

http://blog.sina.com.cn/s/blog_6a24acd1010195zk.html

2014.1.1-2014.5.12日的记录

http://s2/mw690/001Ww0q5gy6IQchL5sJ21&690

详细记录Excel表格（更新至2014.10.31）：

http://vdisk.weibo.com/s/tCCIbtLYPZ0D

 

再啰嗦两句，对于非职业运动员，普通人提高体适能也必须心肺耐力，肌肉抗阻以及柔韧性三方面的训练兼顾。我没有请私教（没钱，HKD600以上一节课以及暂时没看到靠谱的），所以安全起见选择BODYPUMP杠铃操为主要抗阻训练。关于BP，首先它是抗阻训练，但无氧的比例比较少，抗阻和无氧是两个不同级的概念，一个对应运动形式，一个对应供能系统，概念不清的请认真阅读王严老师这篇科普文：http://weibo.com/2075697133/AmNxnhCsA

 

（下面两段是我自己的翻译的官方介绍节选）

BODYPUMP^TM的THE REP EFFECT^TM是使用小重量高次数获得抗阻训练的好处，增加瘦体重但对肌肉体积增加作用不大（Get lean muscle without bulk）。（注：大重量和小重量是相对的，能举起高次数的重量为小重量，而只能举起小次数的重量为大重量，一般健美训练方法8-12次一组对肌肥大的刺激最为有效，高次数对训练肌耐力最为有效，小次数<5次训练的就是爆发力训练对力量的快速提高更为有效，下图摘自《NSCA体能训练概论》）。

http://s1/mw690/001Ww0q5gy6IQi8KWI060&690

一堂BODYPUMP^TM平均要做800下动作，并将身体不同部位分开训练，每首歌针对一个部位平均要做70-100次。这让肌肉达到两种疲劳，每首歌后独立的肌肉群疲劳以及每节课后积累的疲劳。如果你想要细长的肌肉，这种疲劳是很好的，它使肌肉力量增强且变的有型。每节课的时间以及这种效应能保持较高的心率同样也有心肺训练的效果。所以你能在让肌肉有型的同时有效燃脂，事半功倍。有些肌肉纤维在慢动作时能锻炼得更好，而有些肌肉纤维在快速动作中能锻炼的更好，所以BODYPUMP^TM动作设计时非常注意节奏的变化用不同方法使不同肌肉纤维都获得疲劳，所以快慢动作结合和不同动作幅度的变化不仅能让锻炼更有趣，也能活跃到所有肌肉纤维，让THE REP EFFECT™最大化。

 

BODYPUMP加重记录：

11年8月

http://s7/mw690/001Ww0q5gy6IQdFX5j0c6&690
13年4月

http://s9/mw690/001Ww0q5gy6IQdPMkfC28&690

13年5月

http://s5/mw690/001Ww0q5gy6IQeiHsDW24&690

13年10月
http://s1/mw690/001Ww0q5gy6IQjaGypGb0&690
13年12月

http://s11/mw690/001Ww0q5gy6IQepVAFk9a&690
14年1月

http://s14/mw690/001Ww0q5gy6IQdXx3Axed&690
14年2月

 http://s6/mw690/001Ww0q5gy6IQj3usbr15&690
14年3月

http://s2/mw690/001Ww0q5gy6IQiQxdND31&690
http://s16/mw690/001Ww0q5gy6IQjsFYhp3f&690

14年4月

 http://s9/mw690/001Ww0q5gy6IQjBy636b8&690

 14年9月

http://s1/mw690/001Ww0q5gy6MFXDpqpi10&690

13年3月-12月打卡记录

 http://s10/mw690/001Ww0q5gy6IQbwV7oBe9&690

网站上没中文先贴英文，有空翻译。 BOOT CAMP All levels. Military exercise training comprised of circuit training with drills that include jumping jacks, push-ups, squats, lunges and complete core training. Popular the world over to both results-driven people and those with busy schedules who need to pack a hard workout into a short time. You will never get bored as the workout changes every day but the intensity stays the same. Build lean muscle tone while using the aerobic elements to improve your physical conditioning. This is the total body workout like no other!   BOSU Blast All Levels. Our BOSU Blast class helps establish and reinforce balance, stability, and core strength and can include aerobic and strength training routines, flexibility exercises, and balance training.   BOXING CIRCUIT A boxing-style workout that includes impact work. Circuit-style training alternating between pad work, shadow boxing and technique drills that may also incorporate kicks. Wraps and boxing gloves are required for this class. Open to all levels.   GRIT™ GRIT™ is Les Mills' answer to HIIT (High Intensity Interval Training). This thirty minute class is not for the faint hearted! GRIT™ demands short sharp bursts of effort to allow you to reach maximum training zones. With the use of plates, stepboards and bodyweight exercises, train your way to athletic performance in the fastest possible way. A reasonable level of fitness is recommended due to the high intensity nature of this programme.   PILATES A mat-based functional exercise programme that focuses on strengthening and lengthening the deeper muscles. Focused on building strength without bulk, improving flexibility and agility and helping to prevent injury. It was developed in the 1920s by Joseph H. Pilates and was initially created for rehabilitation but was later adopted by dancers. Open to all levels.   ROLLER RELEASE This class focuses on self myofascial release - helping participants release tension in the body by massaging away tight knots and improving flexibility and circulation.   RPM™ RPM is an indoor-cycling programme for developing cardiovascular capacity. Participants burn up to 900 calories in one 45-minute session. Known to devotees as “the rock concert on wheels,” RPM incorporates the best of pre-set cycling choreography together with great music. It provides a fast improvement in general cardio endurance and lower-body strength. Open to all levels.   RPM™ max RPM Max is the ultimate calorie-killing studio cycling workout. It involves an extended ride lasting 60 minutes and is designed for cycling enthusiasts who want a longer and more-challenging RPM class. For participants with fitness levels at intermediate or above. STABILITY BALL Strengthen and tone your entire body using a stability ball. Also known as a “Swiss ball,” it’s a highly effective tool for developing balance and core strength and is an innovative way of working on body alignment. The studio offers stability balls in various sizes. Using different-size stability balls will allow you more flexibility and variation in your training. Open to all levels.   TOTAL BODY CONDITIONING All Levels. A great class to start out with if you are new to exercise, are looking to work generally on your body and fitness, or to tone up both your upper and lower body. Some classes use bands, tubes, weights or bars but equipment is always optional –every exercise can be done with or without. This class is also suitable for men.   TRX Blast Like TRX, this workout incorporates exercises performed using your own bodyweight to provide resistance to a suspension trainer. TRX Blast is a nonstop workout set to music, with a continuous flow of exercises to maintain cardio intensity and develop core strength. Exercises are synchronised to music to help maintain momentum and rhythm.   TRX Circuit This class again involves exercises performed using your own bodyweight and a suspension trainer. TRX Circuit runs through some challenging interval training, with recovery segments after each round. Exercises are largely not synchronised to music, and each circuit incorporates strength training and cardio, much like Boot Camp training. TRX Super Circuit involves an extra-long circuit class. ViPR

All levels. ViPR is an acronym for Vitality, Performance, Reconditioning – the concept being to bridge the gap between movement and strength. A simple composite rubber tube with handles, the ViPR can be flipped, lifted, carried, thrown or rolled – over 9,000 different exercises that can be done with it. Come and experience this ingenious style of training.