忍不住去查了一下專家怎麽說。好象重量比跑更重要

Q: What's the difference between cardio training and weight training? Is one better than the other?

A: If you’re after general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both cardio and weight training. The key is to make sure that one complements the other. Focus on 3 to 4 lifting days and 2 to 3 cardio days in order to promote the results you’re looking for in this respect.

Here’s the catch – only performing steady state cardio can be counterproductive - Too much steady state cardio per week can result in muscle loss. Having said that, seek alternate methods that involve a bit more explosive movement to utilize your strongest muscle fibers available. A half hour of sprints (or even better - hill sprints), intervals, or a solid round of basketball, tennis, or football can be just what the doctor ordered.

If you’re after strict cardiorespiratory benefits, put your emphasis towards steady state cardio. Train for muscular endurance in the weight room and up your reps to above 10 per set. 2 to 3 days a week, aim for distance covered on the treadmill rowing machine, or outside over a longer period of time. 30 to 45 minutes is a good guideline, as the muscular endurance and aerobic capacities will be challenged greatly. This can do well to offset the conditioning one can lose during certain phases of training (like a bulking phase, where you’re eating more and making less effort to drop body weight or body fat).

Above all, however, always lift weights more often than doing cardio. The repeated impact of running, linear motion of biking, swimming or rowing, and endless creations of the same movement pattern and ROM can create muscle imbalances over time that can lead to joint problems. A smart resistance training program can at least counter these effects – so be wise and make cardio supplement your weight training.

所有跟帖： 

• 我的皮帶縮了倆孔，你說呢？ -Redcheetah- ♂ (0 bytes) () 05/26/2015 postreply 14:55:15

• 我沒有說你不對啊。兩者兼顧是最好。我是發現自己跑步相對重量搞多了 -imayazifan- ♀ (0 bytes) () 05/26/2015 postreply 15:15:05

• 對於減肥的目的，先重量再跑最好，身體 是先燒糖再燒脂。其它目的另當別論 -Redcheetah- ♂ (0 bytes) () 05/26/2015 postreply 15:39:30

• 謝謝紅豹子，這下鍛煉有理論基礎了 -萬綠叢中- ♀ (0 bytes) () 05/26/2015 postreply 16:32:38

• trust 豹子, live longer:) -Redcheetah- ♂ (0 bytes) () 05/26/2015 postreply 16:49:45

• 哈哈哈 -萬綠叢中- ♀ (0 bytes) () 05/26/2015 postreply 17:20:09