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大年初五了❗️還在追劇當沙發馬鈴薯嗎❓
快收心順便消滅過年大魚大肉的業障，起身動起來🏋️♀️⛹️
那到底運動量該達到多少呢？根據國健署的活動建議量：
👉每週達到150分鐘的中度身體活動或是75分鐘的費力身體活動
🚩中度身體運動 X 150分鐘/週
【中度身體運動 (Moderate-intensity Exercise) 】定義：持續從事10分鐘以上還能順暢地對話，但無法唱歌。
🚩費力身體運動 X 75分鐘/週
【費力身體運動 (High-intensity Exercise) 】定義：持續從事10分鐘以上時，無法邊活動，邊跟人輕鬆說話。
如果每週有固定運動習慣，其實是不難達到的。
我有達到喔～那你呢？😊😊😊
運動強度不同
對老年人的死亡率有差嗎?
最近的一篇新研究
顯示沒有差別
所以是不用去做高強度運動？
這個研究有一個可能性的偏差是
參加研究的人，
基礎的運動強度其實就已經偏高了
所以兩組人馬很難看得出來差別
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 ! 🌻
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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
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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.
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A 20 minute non-stop muscles and heart rate pumping workout for every intermediate/advanced trainer.
This routine will not only burn stubborn fat but it will also improve your fitness level and muscular endurance. This workout is doable for strong-beginner, all you need to do is follow the modification.
Warming up your body before training is crucial. I would recommend everyone to spend at least 5-10 minutes doing some dynamic warm-up on light to moderate intensity.
I would personally go through 1 round of this exercise routine with slow-moderate effort before I start pushing myself hard. As a warm-up, you can do Round 1 with a slow-moderate pace before you start your actual working pace.
Estimated calories burned in this session: 350-600+ kcal
(your fitness tracker might show different results)
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DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.
#TrainWithJordan #JYtraining #IronMastery
Level 3 workout. This time with new exercises that are challenging enough for every intermediate/advanced trainer and it is also doable for every beginner (follow the beginner version).
Do it and you will feel the burn.
#TrainWithJordan #JYtraining #IronMastery
Warming up your body before going all-out is crucial.
I would recommend everyone to spend at least 5-10 minutes doing some dynamic warm up on light to moderate intensity.
I would personally go through 1 round of this exercise routine with moderate effort before I start pushing myself hard. Going through the Round 1 format with easy-moderate effort before you starts your actual working set can be a good way to get ready too.
After each round. Pause the video take 1-2 minutes break. Depending on how fit you are, somehow it gonna hurt... but hey, it's only 10 mins! and the pain that you feel is what keeping the stubborn fat screaming! Right? ;)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com
DISCLAIMER
The exercises and workouts provided in this video are for educational purpose only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort,
you should stop immediately and consult a physician.
15 minutes of intensive Abs & Cardio that works abs at the same time to maximize fat burning effect.
Important note: Warming up before training is important. I would recommend everyone to spend at least 5-10 minutes doing some dynamic warm up on light to moderate intensity. I would personally go through 1 round of any of this routine with slow and easy effort before I officially start pushing myself harder in the first round onwards. After each round. Pause the video take 1 minutes rest, take 2 minute if necessary or you can go without taking any break if you find this workout routine is too easy.
Al the best! ;)
▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
How I Build My Body: https://ironmastery.com
#TrainWithJordan #JYtraining #IronMastery
(Music used with permission from Epidemic Sound, Position Music and Freedom! http://sync.positionmusic.com/)
DISCLAIMER
The exercises and workouts provided in this video are for educational purpose only, and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.
Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.
The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort,
you should stop immediately and consult a physician.
Moderate -intensity activity is usually made up of exercises that get your heart rate up to 50% to 60% higher than its rate when you are at rest. ... <看更多>
1 Moderate-intensity cardio exercise includes brisk walking, raking the yard or mopping floors, and playing tennis with a partner. The American ... ... <看更多>
moderate-intensity exercise 在 Examples of Moderate and Vigorous Physical Activity 的相關結果
Moderate -intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do ... ... <看更多>