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#大叔變歐巴挑戰 #UncleToOppaChallenge
第一 & 第二天
因為昨天挑戰開始的第一天跑去捐血，所以沒有做運動，不過有控制飲食（三餐服用了一個還未推出市場的體重管理食品）由於有捐血的關係，負責監管我的飲食的營養師准許我吃了一粒蘋果，兩粒水煮蛋，以及一塊懶人雞胸肉。
1）控制飲食✅（如上所述）
2）運動習慣✅（第一天没有运动，今天有运动了）
3）生活作息✅（昨晚因為捐了血很累11pm就睡了，今天睡到10am才起床 😬）
【體脂測量】
體重（Body Weight）74.9kg
體質指數（BMI）25.3
體脂率（Body Fat）24.2%
骨骼肌（Skeletal Muscle）31.6%
肝臟脂肪（Visceral Fat）10.5
基礎代謝率(Resting Metabolic Rate，RMR）1673Kcal
7天后再做一次测量，报告完毕。
|女士健身|
有唔少女士都同我講驚做gym會變大隻，我諗相信大家都聽過唔少解釋點解女士喺相對男士難練到好多肌肉
1）首先，女性肌肉量天生就只得男性的2/3左右。其次，要令肌肉合成，雄性激素是關鍵之一，亦即睪固酮，而女性亦都無，所以先天上，要練到一身肌肉喺非常非常之難，除左要操得好勁之外亦都要靠supplement幫助
2）咁點解要士瘦身喺需要做負重訓練？正如之前post都講過要減重，做到熱量赤字就可以，的而且確，呢樣喺短時間減重最有效方法之一，但喺隨即會洐生一d問題例如新陳代謝減慢，好容易去到一個樽頸位，發現磅數唔會再點落
而如果我地想長期keep fit，正正需要做阻力運動去提升肌肉量，因為當我地肌肉量提升左，會帶嚟 “after-burn effect”，運動過程中會用左更多energy。另外，亦會提升Resting metabolic rate，RMR指我地身體完全休息時所消耗嘅energy，即係當我地就算訓喺到，消耗嘅熱量亦都會多左。而且適當肌肉亦會令到線條更靚
3）亦都會有人話女士做gym要練乜乜，唔可以練乜乜，其實亦都喺唔正確。基本上，要增肌減脂，無論男士女士做嘅workout其實都差唔多，如果時間所限，一定喺先做多關節運動e.g. Bench Press, Barbell Bent-Over Row, Squat, Deadlift 再因應個人有咩部位要改善/ 加強再做相應練習，而女士可以Target 10-15下一組，當然新手可以嘗試先用自身重量、拉力帶、水樽等等完成
————————————
✅增肌減脂
✅提升運動表現
✅改善都市痛症
✅改善體態
✅飲食建議
————————————
📩歡迎dm查詢試堂優惠
|女士健身|
有唔少女士都同我講驚做gym會變大隻，我諗相信大家都聽過唔少解釋點解女士喺相對男士難練到好多肌肉
1）首先，女性肌肉量天生就只得男性的2/3左右。其次，要令肌肉合成，雄性激素是關鍵之一，亦即睪固酮，而女性亦都無，所以先天上，要練到一身肌肉喺非常非常之難，除左要操得好勁之外亦都要靠supplement幫助
2）咁點解要士瘦身喺需要做負重訓練？正如之前post都講過要減重，做到熱量赤字就可以，的而且確，呢樣喺短時間減重最有效方法之一，但喺隨即會洐生一d問題例如新陳代謝減慢，好容易去到一個樽頸位，發現磅數唔會再點落
而如果我地想長期keep fit，正正需要做阻力運動去提升肌肉量，因為當我地肌肉量提升左，會帶嚟 “after-burn effect”，運動過程中會用左更多energy。另外，亦會提升Resting metabolic rate，RMR指我地身體完全休息時所消耗嘅energy，即係當我地就算訓喺到，消耗嘅熱量亦都會多左。而且適當肌肉亦會令到線條更靚
3）亦都會有人話女士做gym要練乜乜，唔可以練乜乜，其實亦都喺唔正確。基本上，要增肌減脂，無論男士女士做嘅workout其實都差唔多，如果時間所限，一定喺先做多關節運動e.g. Bench Press, Barbell Bent-Over Row, Squat, Deadlift 再因應個人有咩部位要改善/ 加強再做相應練習，而女士可以Target 10-15下一組，當然新手可以嘗試先用自身重量、拉力帶、水樽等等完成
————————————
✅增肌減脂
✅提升運動表現
✅改善都市痛症
✅改善體態
✅飲食建議
————————————
📩歡迎dm查詢試堂優惠
Episode 5: CYCLING IN SINGAPORE TOUR WITH GOPRO HERO 9 Health benefits of regular cycling
Health benefits of regular cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
Back to top
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
Health benefits of regular cycling
Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
Back to top
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control
Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.
Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.
If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling
Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
This strength endurance training workout will boost your metabolism, which means more calories being burned after your workout. If all you have is 10 minutes, do this workout with me. I love this workout especially when I do not have much time in a day.
Metabolism is directly link to the amount of lean muscles you have in your body. The more lean muscles you have, the higher your Resting Metabolic Rate will be. Hence, this workout focuses on Strength Endurance which is very effective in Burning Fat, Toning Up, and to Increase Lean Muscles.
You will need a pair of dumbbells - beginners go for 2kgs or 3kgs each, advance go for 3kgs or 4kgs each. If you don't have a pair of dumbbells, be creative and make you own! My DIY weights are made from two 4pints (2.27L) milk bottles filled with rocks to increase the weight. Each of them weighs an average of 3.5kgs. =)
In order to maximise fat burning in 10 minutes, DO NOT STOP throughout the 10 minutes. If you are struggling, you can slow the pace down, but don't stop. You should be able to fit 3-4 sets in. As you progress, you will be able to complete more sets, more reps and lift heavier weights too.
Only 10 minutes, let's do it! xx
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Lots of Love xx
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