1、 器械训练对保持和增加去脂体重的意义

The significance ofmachine training to maintain and increase lean body weight.

人体是由脂肪、肌肉、骨骼、血液、内脏、水分等组成的。我们把除去脂肪重量的体重称之为去脂体重，去脂体重包括肌肉、骨骼、血液、内脏、水分等。对于一般的肥胖者来说，减肥的目的是应该减少脂肪的重量，而尽可能得保持去脂体重;对于隐藏性肥胖——即体重正常、体脂率超标，则必须在减少脂肪重量的同时增加去脂体重。在健身房我们看到很多减肥者单纯靠饮食控制和有氧训练来减肥，尤其是女性更是害怕进行器械训练，担心练出一块快“恐怖”的肌肉。其实这样的减肥方法很容易造成减少脂肪的同时也带来了去脂体重的减少——其中包括肌肉的减少和骨质的流失。我们知道同样重量的肌肉和同样重量脂肪在人体安静状态下，肌肉消耗的热量要远远大于脂肪消耗的热量，那么减肥不当造成肌肉的减少，人体的基础代谢率随之降低，体重反弹的几率也越高。那么我们通过安排合理的器械训练，可以有效得增加肌肉的比率，防止骨质的流失，提高基础代谢，从而保持减肥成果。

The human body ismade up of fat, muscle, bone, blood, internal organs, water and so on. We referto the weight we lose as fat-free weight, which includes muscle, bone, blood,internal organs, water, etc. For general fat person, the purpose of reducingweight is the weight that should reduce adipose, and keep go fat weight as faras possible; For hidden obesity -- that is, normal weight, excess body fat rate-- it is necessary to reduce fat weight and increase fat weight loss. In thegym, we see a lot of dieters rely solely on diet control and aerobic trainingto lose weight, especially women are afraid of machine training, afraid tobuild a fast "horrible" muscle. It's easy to lose fat and lose fat -including muscle loss and bone loss. We know the muscle of same weight and fatof same weight below human body quiet state, the quantity of heat that muscleUSES up wants far exceed the quantity of heat that fat USES up, so the quantityof heat that reduce weight undeservedly causes muscle, the basic metabolizationrate of human body decreases subsequently, the probability of weight rebound ishigher also. Therefore, we can effectively increase the ratio of muscle,prevent bone loss, improve basic metabolism, and maintain weight loss throughreasonable equipment training.

2、 器械训练对改善形体的意义

The significance ofapparatus training to improve body shape

任何的减肥训练计划必须包括器械训练和有氧训练两部分。从塑身的角度上来说，有氧训练的作用是整体的减脂，而局部的刻画和形体的改善则必须通过器械训练才能完成。我们打个比方如果减肥前是梨型的身材，那么如果没有进行器械训练减肥以后只不过是从一个大一点的梨变成一个小一点的梨而已。因此，要想塑造完美的身材必须通过器械和有氧相结合的方式来实现。

Any weight-losstraining program must include both machine training and aerobic training. Fromthe perspective of body shaping, the role of aerobic training is to reducefat as a whole, while the local characterization and shape improvementmust be completed through equipment training. For example, if you had a pearshape before you lost weight, you would have gone from a bigger pear to asmaller one without machine training. Therefore, the perfect figure must beachieved through a combination of equipment and oxygen.

3、 器械训练的次数、重量、间歇时间的选择

Selection offrequency, weight and interval time of apparatus training.

以往一般的认为要达到减少脂肪、增进肌肉线条和弹性在器械训练中应遵循的是“轻重量、高次数、短间歇”的原则。我们也经常可以在健身看到很多女性健身者用着很小的塑料哑铃作着各类肌肉力量的训练，那么这样的训练到底有没有效果呢?就像我前面所提到的，器械训练的一个重要目的就是在减肥的过程中保持和增加瘦体重，而脂肪的减少必须通过有氧运动来实现。健身健美的一个非常重要的原则就是“超负荷、超补偿”，在减肥过程中已经控制总的热量摄入的基础上，如果没有对肌肉强有力的刺激，又怎么可能保持和增加肌肉呢?我个人认为减肥者比较合理的次数选择应该为：胸、背、肩、肱二头肌、肱三头肌、腿部12-15RM，小腿15-20RM，腹部20-30RM。重量则根据设定的目标次数范围内在保证动作质量的前提下尽可能得加重，比如你设定的目标次数是12-15RM，当你可以轻松完成15次以上，说明重量轻了，则应该适当增加一些重量;当你竭尽全力仍然无法完成12次，说明重量重了，应该适当减轻一些重量。组间的间歇应当尽可能控制在1分钟以内。

In the past, it wasgenerally believed that "light weight, high frequency and shortinterval" should be followed in machine training to reduce fat, improvemuscle line and elasticity. It is also common to see many female bodybuildersusing small plastic dumbbells for all kinds of muscle strength training in thegym. So does this training have any effect? As I mentioned earlier, animportant purpose of machine training is to maintain and gain lean body weightduring weight loss, and fat loss must be achieved through aerobic exercise. Oneof the most important principles of fitness and bodybuilding is "overloadand overcompensate". If you have controlled your total calorie intakeduring weight loss, how can you maintain and increase muscle without strongstimulation? Personally, I think the reasonable times for dieters should be:chest, back, shoulders, biceps, triceps, legs 12-15RM, calves 15-20RM, abdomen20-30RM. The weight should be increased as much as possible under the premiseof ensuring the quality of actions within the set target frequency range. Forexample, the target frequency you set is 12-15RM. When you can easily completemore than 15 times, it means that the weight is lighter, so you should add someweight appropriately. If you still can't do 12 repetitions with all your might,you have gained weight and should lose some weight. The interval between groupsshould be kept under 1 minute as far as possible.

4、 器械训练分化模式的选择

Selection ofdifferentiation mode of apparatus training

分化训练是威德健美训练的核心，是由乔威德在1942年提出的。分化训练指的是把全身各部分的肌肉块分成几次或者几个部位进行训练，只有这样才能使全身各部位的肌肉群有足够的训练时间、充分的恢复和匀称的发展。如果我们把全身的肌肉块分成两天来练我们则称为两分化，分成三天来练则称为三分化。分化训练模式的选择一般根据个人的训练水平和营养恢复状况来选择。对于普通健身者的减肥训练来说，相对于增肌训练的训练次数要略微的多，训练重量也要轻，所以肌肉的刺激程度不及增肌训练，因此从肌肉的恢复时间来说要比增肌训练来得快，所以我个人认为分化训练模式不宜太细。另外，如果分化训练模式太细，那么每次训练的肌肉块相对就要少，而每个肌肉块的组数则必然增加，对于初学者来说往往是无法适应这样的强度的。因此，对于减肥者来说比较适合的是采用四天双分化的训练模式，即把全身的肌肉块分成两次来训练，一周训练四次，每个肌肉块每周训练两次。一般来说有三种划分方式：1、以“推”和“拉”的动作划分; 2、以“上半身”和“下半身”的训练动作划分; 3、以“躯干”和“四肢”的训练动作划分。

Differentiationtraining is the core of Weed bodybuilding training, which was proposed by JoeWeed in 1942. Differentiation training refers to dividing the muscles of allparts of the body into several times or several parts for training. Only inthis way can the muscles of all parts of the body have enough trainingtime, full recovery and symmetrical development. If we divide the muscle massof the body into two days we call it bifurcations, and if we divide it intothree days we call it trifurcations. The choice of differentiated training modeis generally based on the individual's training level and nutritional recoverystatus. For the weight loss training of the ordinary bodybuilder, the trainingtimes are slightly more than that of the muscle enhancement training, and thetraining weight is also light, so the stimulation degree of the muscle is notas good as that of the muscle enhancement training. Therefore, the recoverytime of the muscle is faster than that of the muscle enhancement training, so Ipersonally think the differentiation training mode should not be too thin. Inaddition, if the differentiation training mode is too thin, then the number ofmuscle blocks per training will be relatively small, and the number of groupsof each muscle block will inevitably increase, which is often difficult forbeginners to adapt to such intensity. Therefore, it is more suitable fordieters to adopt a four-day bidirectional training mode, that is, the wholebody muscle block training in two times, four times a week, each muscle blocktraining twice a week. Generally speaking, there are three ways to divide it: 1.Divide it into "push" and "pull" actions; 2. The trainingmovements of "upper body" and "lower body" are divided; 3.The training movement is divided into "trunk" and "limbs".

5、 器械训练和有氧运动的先后顺序

The order of machinetraining and aerobic exercise

我们在健身房经常可以看到很多人先是跑完步或者跳完操再去做器械，这样的训练顺序是否合理?那我们要从器械训练和有氧运动的能量供应方式上来做解释。器械训练主要是由肌糖原和葡萄糖的分解代谢来释放能量来合成ATP，同时产生副产品乳酸。也就是说器械训练几乎不消耗脂肪，器械训练是按照肌糖原、血糖、肝糖原的顺序来供能的。有氧运动是在有氧条件下，糖、脂肪、蛋白质氧化分解生成二氧化碳和水的过程中，释放能量合成ATP。有氧运动的初期一般都是以糖原供能，大约20分钟以后才开始消耗脂肪。如果先做有氧后练器械的话，在有氧运动的过程中体内的糖原几乎已经耗尽，再继续进行器械训练往往则是以消耗肌肉为方式实现能量供应的。如果我们是先练器械再做有氧，在器械训练的过程中，我们已经消耗了很大一部分的糖原，这个时候再进行有氧训练则可以提前进入消耗脂肪的式，更加有利于减脂。正确训练顺序应该是先可以在跑步机上快走5-10分钟作为热身，然后进行器械训练，最后进行有氧运动。

In the gym, we canoften see a lot of people do machines after running or jumping first. Is thistraining sequence reasonable? Then we need to explain in terms of the energysupply of machine training and aerobic exercise. Device training is mainlybased on the catabolism of muscle glycogen and glucose to release energy tosynthesize ATP and produce lactic acid as a by-product. That is to say, themachine training almost does not consume fat. The machine training is based onthe sequence of muscle glycogen, blood sugar and liver glycogen. Aerobicexercise is under aerobic conditions, sugar, fat, protein oxidationdecomposition into carbon dioxide and water in the process, release energysynthesis ATP. The initial stage of aerobic exercise is generally powered byglycogen, and it takes about 20 minutes before you start to burn off fat. Suchas part of the glycogen, this time to carry out aerobic training can advanceinto the type of fat consumption, more conducive to reducing fat. The correctsequence is to warm up by walking briskly on the treadmill for 5-10minutes, then do machine work, and then do cardio.

6、 有氧运动的时间控制

Time control of aerobicexercise

前面我已经提到有氧运动前20分钟主要是由糖原来供能，一般20分钟以后才开始调用脂肪的消耗。但是如果有氧运动的时间一旦超过60分钟，则消耗肌肉的比例会上升而消耗脂肪会下降。如果以减脂为目的，我个人认为在器械训练后进行40-45分钟的有氧运动比较适宜。

I have mentionedbefore that the first 20 minutes of aerobic exercise is mainly provided by theoriginal sugar energy, generally after 20 minutes to start the use of fatconsumption. But once aerobic exercise is over 60 minutes, the rate of muscleburn goes up and fat burn goes down. If the goal is to reduce fat, I personallythink 40 to 45 minutes of aerobic exercise after machine training is moreappropriate.

7、 有氧运动的心率控制

Heart rate controlfor aerobic exercise

有氧运动的安全心率范围应当在人体最高心率的80%以内，最高心率通常根据年龄来进行测算——最高心率=220-年龄。一般来说长时间、低强度的有氧运动更加有利于减脂肪。有氧运动心率为最高心率的50%时，分钟燃烧7千卡热量，90%来自脂肪供能; 最高心率的75%时，分钟燃烧14千卡热量，60%来自脂肪供能; 一旦超过最高心率的75%时，消耗肌肉的比例会急速上升。因此以减肥为目的有氧训练，最高心率的75%应该是一个上限。一般我们可以把目标心率设定在(220-年龄)×60%-70%。一般现在健身房有氧器械都可以通过金属的传感装置来测试运动过程中的心率，如果无法通过仪器测试心率的情况下，我们可以采用“谈话试验”。通过“谈话试验”我们可以评估减肥者的训练强度是否太大，如果训练者在练习时可以比较舒适的讲话或者呼吸, 说明强度合适; 如果呼吸急促则说明强度太大，可能已经超越有氧运动所需的强度，进入无氧训练范围。

The safe heart raterange for aerobic exercise should be within 80 percent of the body's maximumheart rate, which is usually measured by age -- maximum heart rate =220- age. Ingeneral, prolonged, low-intensity aerobic exercise is better for fat loss. Whenaerobic exercise heart rate is 50% of the highest heart rate, minutes burn 7kilocalorie quantity of heat, 90% come from adipose supply energy; When 75% ofhighest heart rate, minute burns 14 kilocalorie quantity of heat, 60% come fromadipose supply energy; Once you exceed 75 percent of your maximum heart rate,the rate of muscle use rises sharply. So for weight loss aerobic training, 75%of the maximum heart rate should be an upper limit. Generally, we can set thetarget heart rate (220-age)×60%-70%. Generally, the aerobic equipment in thegym can measure the heart rate during exercise through the metal sensor device.If the heart rate cannot be measured by the instrument, we can use the"talk test". Through the "talk test", we can assess whetherthe training intensity of the dieters is too high, if the trainers can talk orbreathe comfortably during the training, indicating the intensity isappropriate; Shortness of breath indicates too much intensity and may haveexceeded the intensity required for aerobic exercise and entered the anaerobictraining range.

8、 有氧训练器械的合理选择

Reasonable choice ofaerobic training equipment

减肥训练者一般来说都是体重偏大，因此不太适合采用跑步、跳绳等对关节有冲击性的有氧训练方式。人体的关节组织是有由胶原蛋白所构成，长期冲击性的过负荷会造成关节胶原组织的退化性磨损，长此以往很容易造成退化性的关节炎，严重者更有可能需要进行关节的置换手术。以跑步的方式来说，跑步时膝关节承受的负荷是自然站立时候的3倍;而如果采用快走的方式，膝关节承受的负荷只有自然站立时候的1.2倍。有氧运动要达到减肥的目的两个关键的因素就是训练的时间和心率的控制。如果我们选择跑步机进行锻炼的话，可以把速度调到5-6公里/小时，然后再加一点坡度，同样可以把目标心率调整在最高心率的60%-70%范围之内。另外减肥者可以选择椭圆机和固定自行车等对关节低冲击的有氧运动器械。

The person thatreduce weight to train is weight slants commonly big, because this is not suitableto use the aerobic training way that has concussion sex to the joint such asrunning, jump rope not quite. The joint tissues of human body are composed ofcollagen. Long-term impact overload will cause degenerative wear of the jointcollagen tissues, which will easily lead to degenerative arthritis in the longrun. In severe cases, joint replacement surgery is more likely to berequired. In running form, the knee joints were three times heavier than whenstanding naturally. With brisk walking, the load on the knees was only 1.2times that of standing naturally. Two of the key factors in achieving weightloss through aerobic exercise are timing and heart rate control. If we chooseto exercise on a treadmill, we can set the speed to 5-6km/h and then add alittle slope to adjust the target heart rate to within 60-70% of the maximumheart rate. In addition, dieters can choose elliptical machines and stationarybicycles, which have low impact on the joints.

9、 遵循循序渐进的训练原则

Follow the principleof progressivetraining

　　普通人造成肥胖的原因，大多都是因为饮食过量缺乏运动。一般肥胖者的体能状况都不甚理想，那么我们在安排减肥训练计划的时候一定要遵循循序渐进的原则。器械训练我们一般可以安排四天双分化的训练计划，一般每次训练4个左右的部位，每个训练部位可以安排2-3个动作，前两周每个动作做1组，第三第四周每个动作做2组，第五周起每个动作做3组。前两周训练无须每组做到极限次数，第三周起必须做到力竭。间歇时间：前两周每组间歇2分钟，第三第四周每组间歇1.5分钟，第五周起每组间歇1分钟以内。有氧训练时间：前两周每次20分钟，第三第四周每次30分钟，第五周起每次40分钟。有氧训练的心率控制：从最高心率的60%起逐步增加到最高心率的70%。

Mostof the reasons for obesity are due to overeating and lack of exercise. Thephysical condition of the general obese person is not very ideal, so we mustfollow the principle of step by step when arranging the training plan forweight loss. Generally, we can arrange a bifurcated training plan for four days.Generally, there are about 4 parts for each training, and 2-3 movements can bearranged for each training part. Do 1 set of each movement in the first twoweeks, 2 sets of each movement in the third and fourth weeks, and 3 sets ofeach movement from the fifth week. The first two weeks of training do notrequire each group to achieve the limit number of times, the third week must beexhausted. Interval: 2 minutes for each group in the first two weeks, 1.5minutes for each group in the third and fourth weeks, and less than 1 minutefor each group in the fifth week. Aerobic training time: 20 minutes for thefirst two weeks, 30 minutes for the third and fourth weeks, and 40 minutes forthe fifth week. Heart rate control for aerobic training: Gradually increasefrom 60% of maximum heart rate to 70% of maximum heart rate.