By: Tayler Glenn
帶氧運動
這是最有效的運動種類之一，有助消耗卡路里與纖形。帶氧運動有助促進你的新陳代謝、減少體內脂肪，並且是維持健康的關鍵。你或聽說過帶氧運動是指心肺運動，實質它們是相同的。這類運動是需要持續走動，當中包括：
- 單車 (室外及室內)
- 踏步機 (或走樓梯)
- 跑步
- 步行
- 太空漫步機
- 游泳
- 跳舞
- 划艇
每年都有一些創新形式的帶氧運動推出！
建議你每星期進行3次帶氧運動，共進行最少150分鐘，以改善健康，但減重人士較常超出這個運動量。如果你希望獲得更顯著的效果，你要將帶氧運動增加至每星期5天，每天進行30-60分鐘，但務必先咨詢你的醫生。
重力訓練
我們在減重時，都希望看到磅數下降。但如果我們只進行帶氧運動，這並不是好事。快速減重而在你的運動計劃中欠缺重力訓練，往往令你減去珍貴的瘦肌肉組織，並破壞你的新陳代謝及身體組成！如你曾因搖搖式節食成功減重，但最終復胖，那你會大慨了解這影響。
3種運動中，隨著我們開始擺脫變成筋肉人的恐懼，重力訓練在近年最為受歡迎，對健康亦有好處！除了助你減重外，重力訓練亦能改善你的身體機能、支援健康骨骼並增加肌肉組織。當你的肌肉量增加，你的身體需要並更有效地消耗更多卡路里，讓你更容易維持你的體重。
與帶氧運動有別，你不想每天進行重力訓練，即使你要減重。嘗試每星期進行2-3次重力訓練，結合分離及複合動作如：
- 深蹲
- 捲腹
- 引體上升
- 輔助式推舉
- 槓鈴划船
- 硬舉
- 俄式扭動
- 啞鈴側平舉
- 核心肌群訓練
如你專注認真地進行，每節30-45分鐘已足夠有餘！
柔軟度訓練
柔軟度訓練常會被忽略，但這運動對健康身軀尤其重要！它有助提升關節及外圍肌肉的活動範圍、改善循環系統、姿勢、平衡，並較能有助紓緩壓力及緊張情緒。
你可透過不同方式將柔軟度訓練納入你的健身日程中，而瑜伽是最常見的一種方式。在休假的一天，嘗試跟從YouTube進行簡短20-30分鐘瑜伽伸展或登記每周課堂。如你對瑜伽不感興趣，你亦可將柔軟度訓練當作鍛鍊後的緩和運動，讓血液保持流動，並減低你受傷的機會。
謹記以下事項：
- 緩慢和平均地進行伸展
- 如感到疼痛或不適，應立即停止
- 別剒動身體以擴大伸展幅度
- 別閉氣；隨著動作保持呼吸
享受愉快的伸展運動！
Cardiovascular Exercise
This is one of the most effective types of exercise for burning calories and whittling down your shape. It helps to change your boost metabolism, helps to lower body fat, and is a cornerstone for good health! You may hear cardio referred to as anaerobic exercise, so know that these are the same thing. These types of exercise movements are based on continuous motion & include:
- Biking (outdoors & stationary)
- StairClimber (or stairs)
- Running
- Walking
- Elliptical
- Swimming
- Dancing
- Rowing
There are new, creative forms of cardio coming out each year!
It’s recommended that you incorporate cardio three times per week for at least 150 minutes total in order to better your health but those trying to lose weight often surpass that. If you want to see more dramatic results, opt to add cardio in 5 days a week for 30-60 minutes per day, but be sure to check with your doctor first.
Strength Training
We look to see the number on the scale drop when we try to lose weight but, if we’re only doing cardio, that might not be a good thing. Losing weight quickly without having strength training as a part of your fitness plan often means that you’re losing precious lean muscle tissue & actually hurting your metabolism & body composition! If you’ve lost & regained weight through yo-yo dieting, then you’re probably familiar with this.
Of the 3 types of exercise, strength training has gained the most popularity in recent years as we start to get away from the fear of becoming “too bulky”. For good reason, too! On top of helping you keep the weight off, it improves your body mechanics, supports healthy bones, & increases muscle tissue. As you gain more muscle, your body demands and burns more calories at a higher rate, making it easier to maintain your weight.
Unlike cardio, you don’t want to add strength training daily, even if you’re trying to lose weight. Try to hit your major muscle groups 2-3 times per week with a mix of isolated & compound movements such as:
- Squats
- Curls
- Pull-Ups
- Push Press
- Rows
- Deadlifts
- Russian Twist
- Front & Side Raises
- Core Work
A 30-45 minute session should be more than enough if you go in focused & ready to work!
Flexibility Training
Flexibility training is so often overlooked, but this type of exercise is essential for a healthy body! It helps to increase the range of motion of a joint and its surrounding muscles, improves circulation, posture, balance, and often helps to decrease stress & tension.
There are a number of ways to include this type of exercise in your fitness routine, but yoga is the most commonly used. On your off day, try selecting a quick 20-30 minute yoga stretch from YouTube or sign up for a weekly class. If you’re not into yoga, you can also add it into your cool-down after working out to get blood moving & reduce your chances of injury.
It’s important to remember the following:
- Stretch slowly & evenly
- Stop when you feel pain or discomfort
- Don’t bounce or jerk to reach any further
- Don’t hold your breath; breathe with your movements
Happy stretching!
Comments (0)