關於運動和健康,一般的共識是有氧和舉重增肌相結合。但是又有說法,太多有氧不利於增肌。問題是,多少有氧是“太多”呢?在網上查了一下為什麽有氧會不利於增肌,沒有找到這方麵的科學文獻,隻在論壇裏有些討論,比如reddit:
“If you want to put on muscle mass then you gotta be at a calorie surplus (you can still get stronger at a calorie deficit but it's slower and you won't put on much muscle mass). If you're doing cardio that much then you're probably burning a lot of calories from it. If you account for the calories you burn from cardio and you're still eating at a surplus, it's all good, you'll gain muscle mass. You might be at a deficit if you account for your cardio which would make it very hard to put on muscle mass”
不清楚這些人的背景,所以不能想當然。這個說法的根據在於calorie surplus有助於增肌,而有氧會消耗很多卡路裏。想聽聽大拿們和專業人士的看法,這個說法靠譜嗎?如果是calorie surplus的問題,那可以在做有氧的時候多吃點補充上來。
另外,我在想,也不一定要當天補吧?因為人體本身就是“蓄能器”,有很多存儲。即便是馬上吃東西,消化吸收也需要時間,恐怕趕不上趟了吧?平時,或者做有氧的前一天就要有些surplus?