FITNESS
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Indoor Rowing
室內賽艇是世界上最有效的帶氧運動之一。
滑座划艇需要運用差不多全身的主要肌肉,包括大腿,上下臂,背肌及腹肌。經常作賽艇運動能令你增強心肺功能,使肌肉結實,富有彈力 ; 並可幫助減少體肉脂肪,降低血壓及舒緩心理壓力。
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Kickboxing 401
My dear girl boxers,
今晚我真係要比大家”100分”呀!
雖然全身沒力,而且大腿超…..痠痛,但我們又一齊捱過了這次的考驗,全面提升了大家的戰鬥力~~~
我們要繼續努力、加油…..
一定得! -
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5星期減10吋……
5星期前開始了Mission Impossible!
一個將近200磅的15歲少女,想用暑假剩下一半的時間來減肥。
之前她試過去米x洛用了一年的時間,最多減去了10磅,但最後不減反增,還重多了15磅…… 也試過上網買不知名的減肥藥,一個星期減了3-4磅,但日日手軟腳軟,去學校頭暈身熱,跟本無法專心上學…… 更誇張的是吃完buffet後覺得有罪惡感,跑去學人扣喉……
剛開始,幫她做了體適能的評估,她的身體狀態差過同齡的正常水平好多,走沒幾步路就喘氣,上下樓梯大腿沒力、膝蓋會痛,隨便動兩下就說累,行動超級緩慢, 好像一個七老八十的老人家……
經過5個星期的魔鬼訓練,游泳從半個池(25m)都游不到,到現在可以不停游來回10轉(1000m);踩機原本15分鐘已經想死,到現在1個鐘還有氣有力;sit up原本1下都好勉強,現在隨隨便便都20下;還有其他各項的運動表現,都提升了很多……
五個星期下來埋單計數:
條腰少了(5)吋
個PatPat少了(3)吋
大腿少了(1)吋
手臂和胸各少了(半)吋
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合共(10)吋……
體重輕了(7)磅
在沒吃藥、沒吃代餐、沒節食…的情況下,可以有這樣的成績,雖不滿意,但也可接受啦~~~
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Eating Before a Workout: Is It Really Necessary?
Should You Eat Before a Workout?
Expert tips to help you optimize your workout and nutrition
When you’re just jumping on the elliptical for thirty minutes in the morning, do you really need to eat beforehand? Is it really necessary or is it just a waste of time (and calories)? The editors at Huffington Post Healthy Living went to the experts to get the answers:
With all of the marketing of sports drinks, bars, gels, and powders, this is an excellent question to ask. There’s certainly no harm in eating–and it might help you meet your fitness goals by giving you more energy during the actual run or elliptical workout.
“It’s a contradiction, but you really do need the calories to perform well,” Barbara Lewin, R.D., L.D., a sports nutritionist who works with professional and Olympic athletes, says. “The calories are what’s enabling you to work out at your best. If you’re not well-fueled, you’re not going to work out as hard.”
Certainly, if you’re planning an endurance training session, you must eat. According to Andrea Hacker Thompson, M.S., R.D., of the American College of Sports Medicine, endurance athletes should eat even when they aren’t hungry. She writes:
“A race car never starts a race without new tires and a full tank of gas, so an endurance athlete should not start a workout without fueling. Eating before a workout guarantees that the body starts with a full tank of glycogen.”
But even for those of us who aren’t trying to run an ultra-marathon, if we plan a rigorous session of 90 minutes or longer, getting a bit to eat beforehand is a good idea. To understand why, it’s important to know how our bodies use energy during a workout. When we exert ourselves, we burn glycogen–the cache of glucose we keep stored in our muscle and liver cells. After we’ve gone through that store of carbohydrates, we can start to feel fatigued. As Thompson explains for the ACSM, the body can store about 2,000 calories in glycogen. If you plan to go over that amount (that’s quite a workout if you do!), you could begin to get light-headed, weak, or just plain exhausted.
But for a 30-minute treadmill session? You probably don’t have to make a concerted effort to eat enough. You do, on the other hand, have to keep hydrated. Water is fine for a half-hour run, but any workout over an hour may require some electrolyte replacement, such as a sports drink or a piece of fruit.
Beyond the question of whether or not to eat, there are other considerations. It’s important not to eat too much or too little. It’s also important to know when to eat. The Mayo Clinic suggests a small snack about an hour before exercising or a medium meal two hours before a gym session. If you plan on eating a full meal, they recommend giving yourself a three to four-hour time period between eating and hitting the gym. Overdo it, and you could give yourself stomach cramps or even diarrhea.
Most of all, it’s important to note your own reaction to food and figure out an eating plan that’s right for you. Feel fine during a morning run, even without that yogurt?
Skip it. But if you need a little something for extra energy, there’s nothing wrong with starting with a snack.