不要再把變胖推給「年紀」了❗️
以前常常聽到一些人說
20歲後新陳代謝就會開始走下坡,越後面下降越快,光是用想的就覺得好可怕…😵
但是最新的研究,可能會改寫大家過去對代謝變異的觀念📝
今天羊羊🐑老師就來説説代謝變異與年齡的關係吧❗️
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📍何謂每日總能量消耗(TDEE)❓
生命所有的運作都需要能量,因此每日總能量消耗(tdee)反映了生物每日的能量需求,也常被拿來當作體態控制的指標,因為當攝取的卡路里 = TDEE,就能維持體重。
⭐️人體消耗能量的主要途徑分為三類:
1️⃣基礎代謝率BMR(65~75%)
2️⃣運動消耗TEA(10~30%)
3️⃣產熱消耗TEF(~10%)
💥TDEE = BMR + TEA + TEF
💥總熱量消耗 = 基礎代謝+運動消耗+產熱消耗
📍都是代謝下降害我變胖的❓
📕過去的研究認為:
新陳代謝會在20歲後開始下降,過了30歲,平均每年會減少1%,每隔10年新陳代謝就會降低5%。
📘最新的研究發現:
代謝率會在1 歲左右達到高峰,然後逐年下降約 3%,20 歲左右開始保持穩定狀態,直到 60 歲,才又開始每年不到1%緩慢下降,甚至就連懷孕時婦女的代謝率都沒有明顯差異。
🔥「體重增加不是因為你不再燃燒相同的卡路里」
👉🏻體重的的增加不單單是一種食物或一種生活方式改變那麼簡單,環境因素、睡眠、賀爾蒙、活動量...都可能影響你的營養攝取,所以不要再把一切問題推給新陳代謝下降囉❗️
—
📝「文末小調查」
既然TDEE沒有下降
那為什麼年紀大了會不愛運動?
A. 因為「懶」
B. 因為肌肉減少使不上力
C. 因為害怕受傷
D. 其他
快把文章推薦給那些總把「老了」掛在嘴邊的朋友吧!
📚參考文獻:
Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., ... & Speakman, J. R. (2021). Daily energy expenditure through the human life course. Science, 373(6556), 808-812.
-
這篇文章對你有幫助嗎❓
留下一顆❤️讓我們知道吧❗️
你的支持是我們繼續的最大動力
#sportsyang#workout #sportsrecovery #yang#athletictrainer#fitness#exercise#sports#shoulder #coach #muscle#肌力訓練#運動傷害#運動#健身#重訓#卡路里#健康#健康#肌肉#慢跑#馬拉松#年紀大#肥胖#基礎代謝
同時也有2部Youtube影片,追蹤數超過94萬的網紅Fitjunctions,也在其Youtube影片中提到,? เรียนฟรีก่อนได้ทุกคอร์ส! คลิกเลย! https://bit.ly/3cjJDcD ? ปีนี้พี่ฟ้าตั้งใจทำเนื้อหา มีหลายวิชามาก ตั้งแต่โภชนาการ จิตวิทยา วิทยาศาสตร์การออกกําล...
「exercise science course」的推薦目錄:
exercise science course 在 Benny Price Fitness Facebook 的最佳貼文
Meet the man I’ve been in a LDR with. He’s a bit older than me, but that’s why I like him 😂
-
In 2019 I met Dr Mark Slavin. I signed up for a course he was delivering called Resistance Training Specialist, purely on the premise that I knew and respected a couple of industry leaders who swore by it. My relentless pursuit of information to improve how I ply my trade meant it had to be worth a shot. I couldn’t deal with the geek-FOMO of not going.
-
I was fucking busy as a coach at the time, I rushed in on the first morning at 09:05 to his raised eyebrow having coached 06:00-07:00 & 07:30-08:30. My attendance was just in case, why would I bother being punctual?
He started the intro and said the words force and torque. I sat up in my chair like someone had stuck a hot spear up my ass 😳 This was how I, a mechanical engineer, had always thought about exercise.
-
Except I only had half the equation (looking back, I feel so thick for not realising it at the time 🤦🏻♂️). I’d never considered the internal factors and forces at play. Actually, I had about a tenth of the equation - there was a tonne I hadn’t considered. Having my mentality 10x-ed over the next 4 days was overwhelming but empowering. I still knew SO LITTLE, but now I at least knew how to think 🤔
-
I was careful not to fall in love. I’d been wrongly impressed by the first educator I ever met. He had asked me to become a course deliverer for him and I politely declined due to being too busy. Thank fuck 😅 There are a few deceiving (intentionally or not) charlatans out there promoting thoughts, pseudo-science and opinions as facts. One-eyed men in valleys of the blind.
-
Ironically it was his opinions I cherished the most. The elements of coaching that set someone apart. I deal in science and the literal, but his insane experience brought thought processes I couldn’t possibly have acquired by now. I was my usual inquisitive know-it-all pain in the arse and, bizarrely, he stopped me from leaving at the end of Day 4 and asked me if I’d be interested in becoming an RTS educator 😯
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(Continued in comments)
exercise science course 在 Benny Price Fitness Facebook 的精選貼文
Meet the man I’ve been in a LDR with. He’s a bit older than me, but that’s why I like him 😂
-
In 2019 I met Dr Mark Slavin. I signed up for a course he was delivering called Resistance Training Specialist, purely on the premise that I knew and respected a couple of industry leaders who swore by it. My relentless pursuit of information to improve how I ply my trade meant it had to be worth a shot. I couldn’t deal with the geek-FOMO of not going.
-
I was fucking busy as a coach at the time, I rushed in on the first morning at 09:05 to his raised eyebrow having coached 06:00-07:00 & 07:30-08:30. My attendance was just in case, why would I bother being punctual?
He started the intro and said the words force and torque. I sat up in my chair like someone had stuck a hot spear up my ass. This was how I, a mechanical engineer, had always thought about exercise.
-
Except I only had half the equation (looking back, I feel so thick for not realising it at the time 🤦🏻♂️). I’d never considered the internal factors and forces at play. Actually, I had about a tenth of the equation - there was a tonne more I hadn’t considered. Having my mentality 10x-ed over the next 4 days was overwhelming but empowering. I still knew SO LITTLE, but now I at least knew how to think.
-
I was careful not to fall in love. I’d been wrongly impressed by the first educator I ever met. He had asked me to become a course deliverer for him and I politely declined due to being too busy. Thank fuck. There are a few deceiving (intentionally or not) charlatans out there promoting thoughts, pseudo-science and opinions as facts. One-eyed men in valleys of the blind.
-
Ironically it was Mark’s opinions I cherished the most. The elements of coaching that set someone apart. I deal in science and the literal, but his insane experience brought thought processes I couldn’t possibly have acquired by now. I was my usual inquisitive know-it-all pain in the arse and, bizarrely, he stopped me from leaving at the end of Day 4 and asked me if I’d be interested in becoming an RTS educator.
exercise science course 在 Fitjunctions Youtube 的最讚貼文
? เรียนฟรีก่อนได้ทุกคอร์ส!
คลิกเลย! https://bit.ly/3cjJDcD
? ปีนี้พี่ฟ้าตั้งใจทำเนื้อหา มีหลายวิชามาก ตั้งแต่โภชนาการ จิตวิทยา วิทยาศาสตร์การออกกําลังกาย
คัดมาให้เฉพาะเนื้อหาที่ เจ๋งๆ และได้ใช้แน่ๆในการเอาไปสร้างผลลัพธ์
สอนให้คิดเป็น แก้ปัญหาได้
✅วิทยาศาสตร์การออกกําลังกาย
✅ลีนศาสตร์ - สอนให้ลดไขมัน
✅กล้ามศาสตร์ - สอนเพิ่มกล้าม
เข้ากลุ่ม FJ Super Fans กันได้เลย!
https://www.facebook.com/groups/fjsuperfans
อยากฟิตหุ่นแบบมีเทรนเนอร์ และนักกายภาพฯ ดูแลแบบส่วนตัว สอนท่าที่ถูกต้อง Focus กล้ามเนื้อโดนๆ เน้นๆ ไม่บาดเจ็บ และเลือกกินแบบไม่ต้องอดหรือหักโหม มาเทรนกับฟิตจั่งชั่น
โทร. 099-613-4502
Line: @fitjunctions
- - - - - - - - - - - - - - - - - - - -
E-books โปรแกรมออกกำลังกายลดไขมัน, เพิ่มกล้าม, วัยรุ่นอยากปั้นหุ่นแบบซุปเปอร์ฮีโร่
เลือกโปรแกรมได้ที่ https://bit.ly/354ES1v
หรือ Line: @fitshop
-----------------------------------------
00:00 ไฮไลต์
01:18 ทำความเข้าใจก่อน
02:30 อธิบายอาการบวมน้ำ
04:05 คำตอบ
04:32 ความเชื่อ
05:05 สาเหตที่ขาใหญ่เพราะ
05:20 แนวทางแก้ไข
06:24 ทีเด็ดจิ้มดู
-----------------------------------------
Ref. สำหรับ Episode นี้
? หลักสูตร Trainer และโภชนาการ ไม่มีที่ไหนสอนว่ากินเค็มแล้วอ้วนลงขา! ?
Dixon, K and Berardi, J et al. 2020. The Essentials of Sports and Exercise Nutrition. 4h ed. Precision Nutrition.
Gastelu et al. (2020). Fitness Nutrition, Official Course Text for ISSA’s Fitness Nutrition. International Sports Science Association.
Hatfield, C. (2019). Fitness: The Complete Guide, Course Textbook for Certified Trainer (9th ed.). International Sports Science Association.
Clark, M. A., Lucett, S. C., McGill, E., Montel, I., & Sutton, B. (2018). Nasm Essentials of Personal Fitness Training (6th ed.). Burlington: Jones & Bartlett Learning.
#กินเค็มแล้วขาใหญ่ #fitjunctions
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exercise science course 在 Uni Fit & Tall Youtube 的最佳貼文
Sau nhiều thất bại và nỗ lực làm lại thì mình có đạt được những mục tiêu nhỏ do mình đặt ra. Sau nhiều chuyện thì mình thấy cách suy nghĩ và nhận thức vấn đề rất quan trọng. Mình mong muốn rằng sẽ duy trì cuộc sống tích cực này và chia sẻ với mọi người với chi phí thực hiện tiết kiệm nhất.
App để khoá các web khiến bạn mất tập trung : Self control ( các bạn lên Google và gõ thêm cho Macbook hay Windows.
Sách về định luật thu hút bằng tiếng Anh : http://www.tarekcoaching.com/downloads/free-ebooks/Law-of-Attraction.pdf
Khoa học chứng minh 21 ngày có thể hình thành 1 thói quen : http://jamesclear.com/new-habit
After a lot of failures I have experienced, I realized that mindset is the most important thing on Earth. We become what we eat and what we think about. I want to keep going with this meaningful lifestyle and sharing with others. I will share the way with the most saving cost for doing something we really want to achieve.
App for laptop to block any websites that distract you from concentrating on doing st : Self control ( Can search on Google )
Ebook "Law of attraction" : http://www.tarekcoaching.com/downloads/free-ebooks/Law-of-Attraction.pdf
How Long Does it Actually Take to Form a New Habit? (Backed by Science): http://jamesclear.com/new-habit
———————————
Q&A:
Năm sinh? YOB ?
1993
Chiều cao , cân nặng ? Height ? Weight ?
1m68 52kg
Ngành học bậc học ? Your course ?
Thạc sỹ Kế toán ( Master of Accounting )
Du học tại ? Study in which country ?
Australia
————————————
NGUỒN:
Iphone 6 ( quay phim )
Imovie ( edit video )
Sống khoẻ cùng Nhi ( HEALTHY LIFE ) : http://kibuilder.com/284U
Du học cùng Nhi ( STUDY ABROAD ): http://kibuilder.com/284w
Mẹo vặt của Nhi ( LIFE HACKS ): http://kibuilder.com/2859
Cuộc sống xinh đẹp bánh bèo của Nhi ( DAILY VLOG ): http://kibuilder.com/285Z
———————————————
MXH ( SOCIAL MEDIA )
www.facebook.com/thestudylifeoflazyNhi
www.instagram.com/phannuuyennhi
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exercise science course 在 Free Online Course: Science of Exercise from Coursera 的相關結果
This class is a must-see for anyone interested in the science of exercise and its impact on health and well-being. While some of the concepts presented may be ... ... <看更多>
exercise science course 在 Exercise Science Course Listings - Goshen College 的相關結果
Major in exercise science. 45 credit hours (57 with optional concentration). Biol 203/204, Human Anatomy & Physiology I & II7; Chemistry class3-4. ... <看更多>
exercise science course 在 Science of Exercise Course (CU) - Coursera 的相關結果
Offered by University of Colorado Boulder. Learners who complete Science of Exercise will have an improved physiological understanding of . ... <看更多>