为了减肥的有氧运动处方

jacky

Fat Loss

The ACSM recommends to target a weekly exercise expenditure of approximately 1000 kcals a week (e.g. 3 sessions of 300 Calories or 4 sessions of 200 Calories) (ACSM 1995). See Calorie Expenditure Calculator.

Review of the scientific literature suggests that moderately intense aerobic activity needs to be performed most days of the week to bring about significant fat loss. Some sources recommend brisk walking progressing to 45 minutes or more daily. Other authorities recommend working up to 60-90 minutes of daily physical activity for weight loss.

The USDA recommends at least 60 to 90 minutes of daily moderately intense physical activity while not exceeding caloric intake requirements to sustain weight loss in adulthood. About 60 minutes a day may be needed to prevent weight gain. (USDA 2005).

Alternating weight bearing with non-weight bearing exercises every other day may be recommended to minimize the repetitive orthopedic stresses of exercising daily. See Overtraining. The combination of aerobic and anaerobic exercise may utilize more fat than either type of exercise alone.

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