05/03/2019
share on Facebook please and help others to help yourself
السلام عليكم ورحمة الله وبركاته
:) مشترك دكتور جيم :- أخس الأول ولا أضخم الأول ؟
حضرتك (خلي تمرينك ضخامة) (وخلي أكلك تخسيس))
:) مشترك دكتور جيم :- يعني أنا كده برضو هبقى بخس الأول ولا بضخم ؟
:) رد دكتور جيم :-
️أعرنى انتباهك لو تكرمت حضرتك
أحنا هنوحدهم سويا للوصول إلى أعلى مستوى ممكن من النتائج اللي بيها نصل الى طُرق منمقة وتتصف فى نفس ذات الوقت بالشمولية
:) مشترك دكتور جيم مفهمتش حاجة
:) رد دكتور جيم :- بص حضرتك احنا هناخد الحلو من هنا علي الحلو من هنا زي الأغنية اللبتقول
(ودول ودول ودول ودول علشنا دول بيحبوا دول)
هههههههههههه
نقوم عاملين بقى السليمة ونطلع حاجة أوستيك شغل فنادق كدة كوكتيلك
(يعني انت هتبقى بتخس وفي نفس ذات الوقت بتبني أو بتحافظ على العضل )
مفيش حاجة قبل التانية
هتولفهم مع بعضهم
وبارك الله فيما رزق
:) مشترك دكتور جيم :- طب هو ينفع نمشي في الطريقين مع بعض ؟
:) رد دكتور جيم :- الإجابة العلمية
لازم تنزل دهون جسمك الأول وبعد كده تبدأ ضخامة
️بس حضرتك لازم أقلل سعراتي
وأكتر عداتي في التمرين بوزن خفيف
وألعب كارديو أكثر من حياتي
بس العلم يقصد لازم تقلل سعراتك والتمارين اللي هتتمرنها تشتغل على الضخامة عادي في فترة التنشيف
ولما نسبة دهونك تقل بترجع تزود سعراتك إنما التمرين يكاد يكون هو هو فى الحالتين للضخامة والتغيير فى شكل النظام الغذائي فقط
:) مشترك دكتور جيم :-طب هل تمارين الضخامة هتساعد علي الحرق؟
:) دكتور جيم :-
رغم إن تمرين الضخامة بينتج عنه(حرق ضعيف جدا وقت التمرين) لأن الخلايا فى الحالة دي بيحصلها حاجة اسمها تنفس لاهوائي Anaerobic respiration
إلا بعد ما بتخلص تمرينك بتكون مدين لجسمك بشوية أكسجين بعد نشاطك الرياضي عشان ترجع لوضعك الطبيعي وده اللي بيسموه الـ EPOC
إحنا لو مبنحرقش واحنا بنتمرن في وقت الراحة هنحرق
:) مشترك دكتور جيم :-طب هل ممكن أزيد عضل وقت تقليل السعرات ؟
:) رد دكتور جيم :- ممكن طبعا of course ودراسات كتير أكدت ده خصوصا مع المبتدأين واللي نسبة دهونهم عالية
الإمكانية موجودة طبعا
أما اللي نسبة دهونهم قليلة يفضل العجز يكون قليل عشان يحصل إكتساب للكتلة العضلية
:) مشترك دكتور جيم:- بعد ما أعرت انتباهي استنتجت من آخر سؤالين
إن ينفع أقلل سعراتي علشان انشف
وكمان ألعب تمارين ضخامة عشان العضلات تزيد فى نفس ذات الوقت
يبقى لو حد قالي اخس الأول ولا أنشف أخليه يقول عشرا مرات
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
(خلي تمرينك .. ضخامة) (وخلي اكلك ..تخسيس)
doctor gym shebin el kom :)
:) اتمرن تفرح :)
http://www.fb.com/DocGym.Center
👈 المصادر :
http://www.fb.com/DocGym.Center
Author information
Abstract
In the recovery period after exercise there is an increase in oxygen uptake termed the 'excess post-exercise oxygen consumption' (EPOC), consisting of a rapid and a prolonged component. While some studies have shown that EPOC may last for several hours after exercise, others have concluded that EPOC is transient and minimal. The conflicting results may be resolved if differences in exercise intensity and duration are considered, since this may affect the metabolic processes underlying EPOC. Accordingly, the absence of a sustained EPOC after exercise seems to be a consistent finding in studies with low exercise intensity and/or duration. The magnitude of EPOC after aerobic exercise clearly depends on both the duration and intensity of exercise. A curvilinear relationship between the magnitude of EPOC and the intensity of the exercise bout has been found, whereas the relationship between exercise duration and EPOC magnitude appears to be more linear, especially at higher intensities. Differences in exercise mode may potentially contribute to the discrepant findings of EPOC magnitude and duration. Studies with sufficient exercise challenges are needed to determine whether various aerobic exercise modes affect EPOC differently. The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise. Thus, the intensity of resistance exercise seems to be of importance for EPOC. Lastly, training status and s*x may also potentially influence EPOC magnitude, but this may be problematic to determine. Still, it appears that trained individuals have a more rapid return of post-exercise metabolism to resting levels after exercising at either the same relative or absolute work rate; however, studies after more strenuous exercise bouts are needed. It is not determined if there is a s*x effect on EPOC. Finally, while some of the mechanisms underlying the more rapid EPOC are well known (replenishment of oxygen stores, adenosine triphosphate/creatine phosphate resynthesis, lactate removal, and increased body temperature, circulation and ventilation), less is known about the mechanisms underlying the prolonged EPOC component. A sustained increased circulation, ventilation and body temperature may contribute, but the cost of this is low. An increased rate of triglyceride/fatty acid cycling and a shift from carbohydrate to fat as substrate source are of importance for the prolonged EPOC component after exhaustive aerobic exercise. Little is known about the mechanisms underlying EPOC after resistance exercise.
Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.
Børsheim E1, Bahr R.
Author information
Abstract
In the recovery period after exercise there is an increase in oxygen uptake termed the 'excess post-exercise oxygen consumption' (EPOC), consisting of a rapid and a prolonged component. While some studies have shown that EPOC may last for several hours after exercise, others have concluded that EPOC is transient and minimal. The conflicting results may be resolved if differences in exercise intensity and duration are considered, since this may affect the metabolic processes underlying EPOC. Accordingly, the absence of a sustained EPOC after exercise seems to be a consistent finding in studies with low exercise intensity and/or duration. The magnitude of EPOC after aerobic exercise clearly depends on both the duration and intensity of exercise. A curvilinear relationship between the magnitude of EPOC and the intensity of the exercise bout has been found, whereas the relationship between exercise duration and EPOC magnitude appears to be more linear, especially at higher intensities. Differences in exercise mode may potentially contribute to the discrepant findings of EPOC magnitude and duration. Studies with sufficient exercise challenges are needed to determine whether various aerobic exercise modes affect EPOC differently. The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise. Thus, the intensity of resistance exercise seems to be of importance for EPOC. Lastly, training status and s*x may also potentially influence EPOC magnitude, but this may be problematic to determine. Still, it appears that trained individuals have a more rapid return of post-exercise metabolism to resting levels after exercising at either the same relative or absolute work rate; however, studies after more strenuous exercise bouts are needed. It is not determined if there is a s*x effect on EPOC. Finally, while some of the mechanisms underlying the more rapid EPOC are well known (replenishment of oxygen stores, adenosine triphosphate/creatine phosphate resynthesis, lactate removal, and increased body temperature, circulation and ventilation), less is known about the mechanisms underlying the prolonged EPOC component. A sustained increased circulation, ventilation and body temperature may contribute, but the cost of this is low. An increased rate of triglyceride/fatty acid cycling and a shift from carbohydrate to fat as substrate source are of importance for the prolonged EPOC component after exhaustive aerobic exercise. Little is known about the mechanisms underlying EPOC after resistance exercise.
