帶孩子去爬山吧!⛰
這些研究的結論都說有氧運動有助於孩子大腦質量發展!📈提高他們的注意力、執行能力、神經反應、學習力、判斷力!
小釩老師今天不工作、目前爬40分鐘了!feeling good ! 🌻
Altenburg TM, Chinapaw MJ, and Singh AS. 2015. Effects of one versus two bouts of moderate intensity physical activity on selective attention during a school morning in Dutch primary schoolchildren: A randomized controlled trial. J Sci Med Sport. pii: S1440-2440(15)00236-4.
Ardoy DN, Fernández-Rodríguez JM, Jiménez-Pavón D, Castillo R, Ruiz JR, and Ortega FB. 2014. A physical education trial improves adolescents' cognitive performance and academic achievement: the EDUFIT study. Scand J Med Sci Sports. 24(1):e52-61
Chaddock-Heyman L, Hillman CH, Cohen NJ, and Kramer AF. 2014. III. The importance of physical activity and aerobic fitness for cognitive control and memory in children. Monogr Soc Res Child Dev. 79(4):25-50.
Colcombe, S. & Kramer, A.F. 2003. Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14, 125-130.
Cotman, C.W. & Berchtold, N.C. 2002. Exercise: a behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25 (6), 295-301.
Davis CL, Tomporowski PD, Boyle CA, Waller JL, Miller PH, Naglieri JA, Gregoski M. 2007. Effects of aerobic exercise on overweight children's cognitive functioning: a randomized controlled trial. Res Q Exerc Sport. 78(5):510-9.
Davis CL, Tomporowski PD, McDowell JE, Austin BP, Miller PH, Yanasak NE, Allison JD, Naglieri JA. 2011.Exercise improves executive function and achievement and alters brain activation in overweight children: A randomized, controlled trial. Health Psychol. 30(1):91-8
Dietrich, A. & Sparling, P.B. 2004. Endurance exercise selectively impairs prefrontal-dependent cognition. Brain and Cognition, 55 (3), 516-524.
Drollette ES, Scudder MR, Raine LB, Moore RD, Saliba BJ, Pontifex MB, Hillman CH. 2014. Acute exercise facilitates brain function and cognition in children who need it most: an ERP study of individual differences in inhibitory control capacity. Dev Cogn Neuroscience 7:53-64.
Fedewa AL and Ahn S. 2011. The effects of physical activity and physical fitness on children's achievement and cognitive outcomes: a meta-analysis. Res Q Exerc Sport. 82(3):521-35.
Guiney H and Machado L. 2012. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review. DOI 10.3758/s13423-012-0345-4.
Howie EK, Schatz J, and Pate RR. 2015. Acute Effects of Classroom Exercise Breaks on Executive Function and Math Performance: A Dose-Response Study. Res Q Exerc Sport. 86(3):217-24.
Kamijo K, Takeda Y, Takai Y, Haramura M. 2015. Greater aerobic fitness is associated with more efficient inhibition of task-irrelevant information in preadolescent children. Biol Psychol. 110:68-74.
Kamijo K, Pontifex MB, O’Leary KC, Scudder MR, Wu C-T, Castelli DM, and Hillman CH. 2011. The effects of an afterschool physical activity program on working memory in preadolescent children. Dev Sci. 14(5): 1046–1058.
Keely TJH and Fox KR. 2009. The impact of physical activity and fitness on academic achievement and cognitive performance in children. Int Rev Sports Exercise Physiology 2(2): 198-214.
Hillman CH, Pontifex MB, Castelli DM, Khan NA, Raine LB, Scudder MR, Drollette ES, Moore RD, Wu CT, Kamijo K. 2014. Effects of the FITKids Randomized Controlled Trial on Executive Control and Brain Function. Pediatrics pii: peds.2013-3219. [Epub ahead of print]
Hillman CH, Buck SM, Themanson JR, Pontifex MB, Castelli DM. 2009a. Aerobic fitness and cognitive development: Event-related brain potential and task performance indices of executive control in preadolescent children. Dev Psychol. 45(1):114-29.
Hillman CH, Pontifex MB, Raine LB, Castelli DM, Hall EE, Kramer AF. 2009b. The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience. 159(3):1044-54.
Hillman CH, Castelli DM, and Buck SM. 2005. Aerobic fitness and neurocognitive function in healthy preadolescent children. Medicine and science in sports and exercise 37(11): 1967-1974.
Kramer AF, Colcombe SJ, McAuley E, Scalf PE, and Erickson KI. 2005. Fitness, aging and neurocognitive function. Neurobiol Aging. 2005 Dec;26 Suppl 1:124-7.
同時也有3部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ Watch Next Crazy Workout Challenges: https://youtube.co...
「treadmill walking」的推薦目錄:
- 關於treadmill walking 在 語言治療小釩老師 /教具繪本的使用方法/ Facebook 的最佳貼文
- 關於treadmill walking 在 家醫/職醫_陳崇賢醫師 Facebook 的精選貼文
- 關於treadmill walking 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的精選貼文
- 關於treadmill walking 在 Joanna Soh Official Youtube 的最佳貼文
- 關於treadmill walking 在 GoGreenGoLean - Susana Tsang Youtube 的最佳貼文
- 關於treadmill walking 在 GoGreenGoLean - Susana Tsang Youtube 的最讚貼文
- 關於treadmill walking 在 20 Min Interval Walking Treadmill Workout for Beginners 的評價
- 關於treadmill walking 在 840 Best Treadmill walking ideas - Pinterest 的評價
treadmill walking 在 家醫/職醫_陳崇賢醫師 Facebook 的精選貼文
【運動醫學】~ 次最大運動測試 (Sub-maximal Exercise Testing)
為了解決測試最大攝氧量的設備並不容易取得,以及部分不適合進行最大運動測試的族群,「次最大運動測試」被設計出來了。
※ 警語要寫在前面,如果你有已知的慢性疾病追蹤中,要進行下列測試時,建議諮詢你的家庭醫師,以避免測試中發生不必要的風險。
以下介紹幾個常見的:
1. 改良式的布魯斯跑步機測試(Modified Bruce Treadmill Test)
這在心臟科的檢查也常看到,就和運動心電圖相同的設置;測驗分為0~7不同階段 (共9個),對應不同的跑步機速率&坡度,每個階段跑3分鐘。
最後看跑了幾分鐘,代入對應的公式,就可以得到預估的VO2max。(所以變數只有你能跑多久)
2. 單一階段次最大跑步機走路測試(Single-Stage Submaximal Treadmill Walking Test, SSTWT)
速度定在2.0mph ~ 4.5mph,以讓受測者可以維持在最大心率的50%~70%進行測驗,在坡度0%持續4分鐘;再上升至坡度5%測驗,並收集最後穩定的心率;最後調回坡度0%做收操。(所以變數有:跑步機速率、在坡度5%的最後穩定心率、年齡、性別)
3. Astrand and Ryhming 腳踏車測試(A-R Cycle Ergometer Test)
這兒指的腳踏車就是健身房看得到那種可以調阻力看功率的。
一開始先因應受測者不同,選擇可能適合的功率75W、100W、150W。迴轉數設定在50rpm,進行6分鐘的測試,並收集最後15到20秒的心率數。
如果最後的心跳數在每分鐘130~170次,且第5、第6分鐘,相差不到每分鐘5次,實驗即結束;如果相差大於每分鐘5次,就繼續踩下去;但如果心跳低於每分鐘130次,則要提高設定功率,再重新開始。
最後再用穩定心率和設定功率去查表,並配合年齡校正因子,即可得到最大攝氧量估計值。
4. 加拿大有氧適能測試(Canadian Aerobic Fitness Test, CAFT)
這有點像台灣的體適能測驗常用的「3分鐘登階測驗」,只是更複雜一些,分為兩個階段。
依據年齡不同,登階的初始速率就不同;而收集運動後10秒的心率數,再決定要不要進到第2階段。
附註:台灣常用的三分鐘登階測驗 (不過最後得出的數值不是最大攝氧量)
https://www.fitness.org.tw/measure06.php
5. 12分鐘跑步測試(12-Minute Run Test, 12-MRT)
這個很單純,就是12分鐘,你能跑多遠是多遠,變數就只有距離一個。後來因應心血管疾病族群,設計了12分鐘走路測試。
像我的運動錶,叫我去跑或走一段15分鐘以上的活動,就可以算出最大攝氧量,那應該就是用這個公式(因為這個算式完全不考慮到心率數,所以如果要刷數據就儘量衝,不用管配速了...XD)
6. 20公尺折返跑測試(20-Meter Shuttle Test, 20-MST)
每1分鐘為一階段,初始速率分別為女生8.5km/h、男生10km/h;每完成一階段,上升0.5km/h,評估最後到什麼速率沒辦法再跟上。
最後把最大的速度及年齡代入公式就可以得出最大攝氧量估計值。
7. 1英里跑道步行測試(Rockport Fitness Test, 1-MTW)
在一英里長的距離中,能「走」多快是多快,並在每1/4英里時紀錄心跳數,至少要進行2次;最後把所需時間及4次心跳數的平均值代入公式就可以得到最大攝氧量。
後來也發展出,1.5英里跑步測試、2英里跑步測試...等。
〖小結〗
上面介紹的各項「次最大運動測試」都是經過信效度檢驗可信度相對高的方式,但估計畢竟是估計,一定會有誤差值。
而且,你可以看到,有些測驗方式,根本不去看心率變化,和很多練習跑步的人,會特別去算不同的心率區間,好像搭配不起來。
其實大家千萬不要有數值越高,運動表現越好這種迷思;最大攝氧量就只是一個有氧適能的參考值,運動最終的表現,影響的因素太多了,以跑步而言,例如:跑步的姿勢、配速、技巧,甚至是無氧適能等等,都會決定最後的結果。
總算寫完這一部分了,明天是最後一個單元,從文獻中來看看,怎麼樣的訓練,可以提升最大攝氧量。
※ 參考文獻:
Noonan, Vanessa, and Elizabeth Dean. "Submaximal exercise testing: clinical application and interpretation." Physical therapy 80.8 (2000): 782-807.
https://doi.org/10.1093/ptj/80.8.782
treadmill walking 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的精選貼文
Cardio for Weightlifter & Natural Bodybuilder?
My answer is WHY NOT?
I just finished 45 mins low intensity jogging under the sun.
What is cardio?
Cardio can be low-intensity cardio, can be high-intensity cardio.
Low-intensity cardio can be walking, jogging, walking uphill, walking on the treadmill...etc.
High-intensity cardio can be running, sprinting, Strongman training, skipping, kickboxing, Crossfit, Circuit Training, aerobic class, spinning...etc.
That's why I add #BJJ into my program. I treat it as my cardio.
You can see that there are many different ways to do cardio.
Low-intensity cardio is for my Active Recovery Day. As a Master Weightlifting, I just CANNOT lift heavy weight every day. Just can't. I cannot recover from the heavy lifting.
During the covid19, the gym is closed, I have to jog on the Active Recovery Day. I have to make sure the intensity is low that doesn't affect my performance on the next day.
Before the pandemic, I did #olifts two days and one day for upper-body #hypertrophy. Hypertrophy literally was on the Active Recovery Day.
I always do low-intensity on Sunday before going to church.
Adding cardio into my program, here are the reasons:
• Maintain my body fat%
• Keep the NEAT high
• Improve my recovery between sets
• Mental health
• For the heart function. The heart is a muscle.
• I don’t hate cardio anyway. I use it when I need it. According to the Neurotyping system, I'm not Type 1A or 1B, so, I can run and I can lift.
• I used to be a competitive rower, I hate I cannot run.
• I also have a goal, I want to run 10km with my son when he is 18. And he cannot beat me.
#cardio #cardioforlifters #whynot #snatch100 #抓舉 #snatch #olifts #olympiclifting #weightlifting #AskKenneth #TeamKenneth #MasterWeightlifter #Strength #GetStronger #奧運舉重 #舉重 #網上訓練 #線上訓練 #naturalbodybuilding #pandapull #beachbody #NEAT #GOAL #HIIT #hypertrophy #WNBFpro #自然健美
treadmill walking 在 Joanna Soh Official Youtube 的最佳貼文
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
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I HATE running on the treadmill as much as you do!! Plus, steady pace running isn't the most effective way to burn calories. This workout will get you moving on the treadmill WITHOUT running! Yup, and it's going to work your ENTIRE body. Trust me, you'll be sore at the end!
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
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Interval: 1 minute - Perform each exercise for 45 seconds with 15 seconds Rest
Total Workout Time: 7 minutes per circuit
Estimated Calories Burned: 50 - 100Cals per circuit
Fat Burning TREADMILL Exercises
1) Side Shuffle
2) Walking Lunges
3) Walking Plank
4) Pull-ups
5) Mountain Climbers
6) Push-up with Plank Knee Tucks
7) Treadmill Push
________________
MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY
-
Beginner Fat Burning Morning Workout
https://youtu.be/1fDHrKRqy34
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How to Lift Dumbbells to Lose Weight (Gym Training)
https://youtu.be/70GpsTPeNFs
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Burn Back Fat & Bra Bulge (4 Exercises)
https://youtu.be/Cljf5O_3vIs
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Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)
https://youtu.be/hDLRNuezpZA
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4-Week Toning Butt & Abs Challenge
https://youtu.be/5rReZm8uDM0
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Gentle Morning Yoga Stretches to Feel Energized
https://youtu.be/Ib1e_eOFZRo
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30-Minute HIIT Yoga for Slimmer Legs
https://youtu.be/MWpNoFdGh4Q
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30-Minute Beginner HIIT Yoga for Stronger Core
https://youtu.be/FxJ3VWscT3I
-
Here's the complete playlist to more than 50 videos:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
treadmill walking 在 GoGreenGoLean - Susana Tsang Youtube 的最佳貼文
Hey Subbies!
I'm finally back and this time with a full body workout at the gym :)
I normally prefer doing all my cardio based (treadmill) workout before anything else. Firstly, it helps warm up my body joints etc and I feel it takes more mentally to do it, so I'd rather get it over and done with first haha
Anyways, ENJOY!
___________________________________________________________________
HIIT Treadmill Interval Sprints
10 Minute Interval Sprint
- 1 minute 12kph
- 1 minute 15.5 kph
Repeat up to 10 minutes
5 Minute Cool Down
- Brisk Inclined Walk
(10-14 % for incline)
___________________________________________________________________
Full Body Circuit
Circuit 1 (3 ROUNDS)
- 10 Chest to Floor Burpee
- 15 Tricep Dips
- 15 Squat Jumps
- 20 Dumbell Lunge with Bicep Curl (10 each leg)
Circuit 2 (3 ROUNDS)
- Inchworm Push Up
- 15 Wall Balls
- 20 Walking Plank (10 on each arm)
- 20 Side Jack Knife (10 on each side)
- 40 Jumping Jacks
___________________________________________________________________
Core
I was just messing about towards the end haha but here is what I did
(2 ROUNDS)
- 10 Straight Leg Raises
- 10 Reverse Leg Raise Crunch
- 30 Flutter Kicks
- 30 Scissors
- 40 Air Bikes
- Plank with Twisted Hip Dips
- 20 Side Plank Crunch (10 on each side)
____________________________________________________________________
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My transformation video - How I Lost 46 Pounds:
https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s
Gogreengolean ?
?? FOLLOW ME
➤ BLOG: https://gogreengolean.wordpress.com/
➤ INSTAGRAM: GoGreenGoLean
➤ E-MAIL: st00227@gmail.com
treadmill walking 在 GoGreenGoLean - Susana Tsang Youtube 的最讚貼文
Hello my subbies :)
Another day of vlogging whilst hanging around in London. I'm personally on a journey to hopefully get fitter for my Maldives trip!
Workout : Barry's Bootcamp Central
Trainers @faisalpmafitness
Abs Day
6 rounds of treadmill sessions, ranging from approximately 5-7 minutes.
- Interval sprints (maximum speed 12.5 mph / 20kph)
- Inclined runs
- Long distance steady running
6 rounds of core workout
- Leg raises
- Crunches
- Walking/Side Planks
- Weighted Sit ups
- Russian Twists
- Bicycle Crunch
Alternating between the two - treadmill, core work, until the end of the class
__________________________________________________________________________
My transformation video - How I Lost 46 Pounds:
https://www.youtube.com/watch?v=Wrw5LjQZzlM&t=10s
Gogreengolean ?
?? FOLLOW ME
➤ BLOG: https://gogreengolean.wordpress.com/
➤ INSTAGRAM: GoGreenGoLean
➤ E-MAIL: st00227@gmail.com
treadmill walking 在 840 Best Treadmill walking ideas - Pinterest 的推薦與評價
Aug 30, 2022 - Explore Nancy Taylor's board "Treadmill walking", followed by 403 people on Pinterest. See more ideas about virtual walk, treadmill walking, ... ... <看更多>
treadmill walking 在 20 Min Interval Walking Treadmill Workout for Beginners 的推薦與評價
Let's get walking ! For those of you with a treadmill at home, join Sunny Trainer Sydney for this fun walking workout that's perfect for ... ... <看更多>