by: Melanie Nelson
問題在於大多數人運動的原因是為了減重。當他們看不到成果，他們就會放棄。因此，如何在運動減重與運動作為生活的一部分之間取得平衡？你需要找出一個能讓你持之以恆的運動計劃！
什麼運動最有效減重？
與減重有關的最大運動迷思之一就是你需要花數小時不停地進行苦悶的帶氧運動！但事實肌肉對你的新陳代謝才起著最大的影響，因此數小時的帶氧運動未能助你減重。
重量訓練是必不可缺！
為達致最佳的健康及身體構成，最好的方法是結合帶氧運動、重量訓練及柔韌性訓練。*
帶氧運動
每週進行3次25分鐘高強度間歇式帶氧運動遠比花數小時在太空漫步機上或慢跑更有效。當然，「高強度」的定義是因人而異。如你只是剛開始運動，最好慢慢進行，以避免受傷及體力透支。如你是健身新手，別計劃進行5英里跑。取而代之，以走斜路或間歇式跑步作開始並循序漸進！你只需在這25分鐘盡你所能便可。
重量訓練
每週進行2-3次重量訓練。如你是新手，對自己好一點，在私人教練的指導下進行！他們能夠為你示範，確保你以正確的方式進行運動，並為你度身制定運動計劃。就如帶氧運動一樣，確保你慢慢開始以避免受傷。尤其如你沒有教練，請確保以較輕的重量開始 (單純利用身體重量都可以！)。隨著你掌握正確的姿勢及節奏，可增加重量。
柔韌性訓練
伸展運動或瑜伽是健身的重要一環。伸展肌肉及瑜伽的柔韌性訓練對我們的姿勢、骨骼正位及修復十分重要。對運動員而言，是極其重要。健康柔韌的肌肉比崩緊疲勞的肌肉更強更具爆發力。可以的話，建議每天進行瑜伽的拜日式！
當你開始惑到更強健並看到進步，運動絕對是令你期待之有趣而健康的活動。你只需花一點時間學習，但要持之以恆。
以下是你可跟從的簡單運動計劃
盡量爭取時間進行運動*
星期一、三、五 – 帶氧運動
星期二、四、六 – 重量訓練
星期日 – 休息
(如你剛開始運動，先開始每星期進行3-4次運動，並慢慢地按自己的程度進行！)
如你在尋找能持之以恆的運動計劃上感到困難，這或許是：
- 沒有清晰的目標：清楚了解你想達成的目標是成功的關鍵
- 沒有實現成果的計劃：過度重覆及進取是問題的關鍵
- 週未戰士的惡習：將你所有的運動擠於周未2-3小時中進行，令你體力透支。
其他健身方式
如你整天久坐或很難在平日騰出時間運動，你或需要作出調整或更多時間尋找你能持之以恆的運動計劃。但以下方法可以其他方式助你增加日常的消耗。*
- 停泊在離你辦公室、超級市場等遠一點的地方
- 如可以的話，組織小型或電話步行會議
- 以走樓梯代替升降機或電梯
- 帶小孩到公園與他們玩耍
- 在晚飯後，騎單車或與家人散步
- 在早上進行簡單的瑜伽，或帶愛犬散步
- 如你需要發送簡單的電郵或轉發文件，離開你的座位，直接走到同事面前，向他們轉述或送上文件
- 每小時或其他間段步行去噶水或前往洗手間
- 於午飯時間散步或於午飯後步行10分鐘 (更是補充水分的最佳時機)
無論你是任何人或處於任何階段，你都絕對可以找出你能持之以恆的運動計劃。我們每個人都不同，沒有一個百搭的方式，但如你願意花時間找尋，總會有合適的選擇。請謹記，這一切都是值得的！
*在開展任何體重管理或運動計劃前，請先咨詢醫護人員建議。
The problem is that most people exercise simply to lose weight. When they don’t see results, they quit. So, how do you find a balance between fitness for weight loss & fitness as a part of your lifestyle? You find a workout program you can stick with!
What Types of Exercise Are Best for Weight Loss?
One of the biggest exercise myths associated with weight loss is that you need to do hours of endless, boring, painful cardio! The truth? Muscle is going to have the largest effect on your metabolism, so hours of cardio doesn’t cut it.
Weight-training is a must
For optimal health & body composition (what I like to call giving your body a whole face-lift!), the best thing you can do is to engage in a combination of cardiovascular exercise, weight training, & flexibility.*
Cardiovascular exercise
25 mins of intense, interval-style cardio done 3xweek is far more effective than spending hours an elliptical or slowly jogging around a track. Of course, “intense” is different from person to person and it’s always best to start slowly to avoid injury and burnout if you’re just starting out. If you’re new to fitness, don’t plan to head out on a 5-mile run. Instead, start with a brisk incline walk or jogging intervals and work your way up! Just be sure that you’re challenging yourself to get the most out of those 25 minutes.
Weight training
Weight-training 2 – 3 times a week. If you are new to this, give yourself a gift and work with a Personal Trainer! They’ll be able to show you the ropes, ensure you’re using proper form, and design a program made just for you. Just like with cardio, make sure you’re starting slowly to avoid injury. Especially if you don’t have a trainer, be sure to start with light weights (bodyweight is fine, too!) and increase as you get the hang of proper form and pace.
Flexibility
Stretching or yoga are important parts of any fitness routine. Stretching those muscles and working on flexibility with Yoga is important for posture, skeletal alignment, and recovery. As athletes, this is crucial. A healthy, flexible muscle is far more powerful and explosive than a tired & restricted one. Get those sun salutations in daily if you can!
Once you begin to feel stronger and see progress, exercise can absolutely be a fun, healthy activity that you look forward to! It’ll just take a little time to learn but stick to it.
Here’s A Quick Workout Program You Can Stick With
A good schedule to strive for if you don’t have one is*:
MON – WED – FRI – Cardio
TUES – THURS – SAT – Weight Training
SUNDAY – REST
(If you’re new to exercise, start with 3-4x per week and work your way up slowly!)
If you have had issues finding a workout program you can stick with, it may be that you:
- Didn’t have a clear goal: Knowing what you want to accomplish is key to success.
- Didn’t have a structure that produced results: Consistency & progressive overload are key!
- ‘Weekend Warrior’d’ it: Cramming all your exercise into 2-3 hour weekend sessions is a great way to burn yourself out.
Other Ways to Fit In Fitness
If you’re sitting all day or just have trouble finding time during the week to get moving, it may take a bit more adjusting or time to find a workout program you can stick with. But, there are a few helpful ways to increase your daily burn on the side!*
- Park further from the door at work, grocery shopping etc…
- Make smaller or call-in meetings walking meetings if you can.
- Take the stairs, not the elevator or escalator.
- Take your kids to the park and play with them
- Go for a bike ride or a family walk after dinner
- Start your morning off with a quick yoga session or giving your dog a quick walk before you start the day!
- If you have to send a quick email or forward a document, get up and go talk to/bring your co-worker the document instead
- Try to get up and walk to get water or the restroom every hour or so
- Take a walking lunch or walk for 10 minutes after you eat (also a great time to grab a water bottle & hydrate!)
No matter who you are or where you might be on your journey, it is absolutely possible to find a workout plan you can stick with. Each of us is different and there’s no one-size-fits-all approach, but there are always options if you’re willing to search for them. Remember, you’re worth it!
*Consult your health care provider before starting any weight management or exercise program.
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