【疫情後,恢復重量訓練的指南】
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(想看恢復訓練的參考強度及訓練量,可以跳到第三跟第四點)
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經歷約兩個月沒有健身房的生活,近期恢復訓練,但若不確定怎麼設定重量、次數、組數等,可以參考這篇文章。先用自己血淋淋例子給各位參考,雖然疫情後的第一次訓練,已經降低訓練量跟強度,但還是痠痛了一整個禮拜。
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*自身體重:70 kg、深蹲1 RM:160 kg
*疫情前的課表 (2021.5.13):深蹲100 kg、4 x 8下
*疫情後的課表 (2021.7.7):深蹲60 kg、3 x 12下
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🔸 為什麼要降低強度跟訓練量?
「隨著停止訓練的時間越長,無氧及有氧能力都會逐漸遞減」
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由於少了「訓練」給予身體的刺激,身體會以為肌力、肌肉量、心肺耐力等這些都不需要了,因此逐漸回到未經訓練的身體。不過,「停止訓練一個月內,能力不至於會顯著地下降」,但當時間越長,能力的下降會越明顯,這攸關到個人的訓練經驗、身體狀況、運動量等。
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🔸 維持先前的強度跟訓練量,會怎麼樣?
剛恢復訓練時,舉比較重、練比較多,並不會給身體帶來更大的效益,反而可能增加受傷的風險、以及顯著的延遲性肌肉酸痛(DOMS)
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🔸 50/30/20/10 原則
重返重量訓練的第一週到第四週,訓練量(training volume)及運動休息比(work-to-rest ratio)可皆做調整,並逐漸增加比例。
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*第一週:訓練量減量50% (打五折)/ 運動休息比 1:4
*第二週:訓練量減量30% (打七折)/ 運動休息比 1:3
*第三週:訓練量減量20% (打八折)/ 運動休息比 1:2
*第四週:訓練量減量10% (打九折)/ 運動休息比 1:1
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訓練量(Training volume)= 重量(load)x 次數(reps)x 組數(sets)
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舉例來說,疫情前每週會練一次深蹲,重量100 kg做4組8下,因此平均的訓練量為3200 kg/week,而疫情後第一週的訓練量,可以粗估在3200 kg/week x 50% = 1600 kg/week,可以深蹲50 kg做 4組8下,或其他組合(重量 x 組數x組數)。而運動休息比則是動作過程跟休息時間的比例,例如深蹲8下費時25秒,則休息時間至少100秒。
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🔸 FIT 原則
恢復重量訓練的第一週跟第二週,「訓練頻率(Frequency, F)」、「Intensity relative volume(IRV)」、「休息間隔時間(Time rest interval, T)」可依原則做調整。
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*第一週:訓練頻率 ≤ 3次/週、IRV:11-30個單位、運動休息比1:4
*第二週:訓練頻率 ≤ 4次/週、IRV:11-30個單位、運動休息比1:3
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IRV = 組數(sets)x 次數(reps)x %1RM
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舉例來說,深蹲100 kg為我62.5% 的1RM,當天訓練若是4組8下:
IRV = 4 x 8 x 62.5% = 20
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🔸 結語
上述的原則跟資訊,主要參考美國肌力與體能學會(NSCA),主要是給大一體育新鮮人、休賽季完重新訓練、或曾有重大疾病而停止訓練的人,如何重新回到訓練,並且設定適當的訓練參數考。作為一個參考,同樣的概念也可應用在這次因為疫情而停止訓練的狀況,但實務上仍要依每個人的身體狀況、訓練經驗、運動量等做調整。
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其他文章:https://jackchen.sport.blog/
其他圖片:https://www.instagram.com/chenhc82/
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參考來源:
Caterisano, Anthony & Co-Chair, & Decker, Donald & Snyder, Benjamin & Feigenbaum, M. & Glass, Rob & House, Paul & Sharp, Carwyn & Waller, Michael & Witherspoon, Zach. (2019). CSCCa and NSCA Joint Consensus Guidelines for Transition Periods: Safe Return to Training Following Inactivity. STRENGTH AND CONDITIONING JOURNAL. 41. 1-23.
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#疫情 #恢復訓練 #重量訓練 #運動 #停止訓練 #延遲性肌肉酸痛 #訓練量 #教練 #物理治療師 #肌力與體能訓練師 #陳曉謙 #COVID19 #weighttraining #exercise #detraining #returntoplay #DOMS #NSCA #CSCS #trainingvolume
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Oxford Dictionaries declares ‘climate emergency’ the word of 2019
Oxford Dictionaries has declared “climate emergency” the word of the year for 2019, following a hundred-fold ( ) increase in usage that it says demonstrated a “greater immediacy ( )” in the way we talk about the climate.
Defined as “a situation in which urgent action is required to reduce or halt ( ) climate change and avoid potentially irreversible ( ) environmental damage resulting from it,” Oxford said the words soared ( ) from “relative obscurity ( )” to “one of the most prominent ( ) — and prominently debated — terms of 2019.”
According to the dictionary’s data, usage of “climate emergency” soared 10,796 percent.
Oxford said the choice was reflective ( ) of the rise in climate awareness, with the focus specifically on the language we use to discuss it. The rise of “climate emergency” reflected a conscious ( ) push toward language of immediacy and urgency, the dictionary said.
In May, the Guardian updated its style guide to clarify that “climate emergency” or “global heating” would be favored ( ) over “climate change” or “global warming” (although the original terms are not banned) to better reflect the scientific consensus ( ) that this was “a catastrophe for humanity.”
Hundreds of cities, towns and even countries have also declared “climate emergencies” during 2019 — from Scotland in April and the UK parliament ( ) in May to Canada, France and the city of Sydney in Australia.
“In 2018, climate did not feature ( ) in the top words typically used to modify emergency; instead, the top types of emergencies people wrote about were health, hospital, and family emergencies,” the selection panel ( ) said.
“But with climate emergency, we see something new, an extension ( ) of emergency to the global level.”
And for those protesting that “climate emergency” is two words, as the Australian Broadcasting Corporation’s resident ( ) linguist explained in 2017, single words can consist of ( ) two parts.
Such multipart constructions, like “heart attack,” “man-of-war” or the 2017 American Dialect Society word of the year “fake news,” are commonly accepted by linguists as words.
“Climate emergency” beat the words “climate crisis,” “climate action,” “climate denial,” “extinction,” “flight shame,” “global heating” and “plant-based,” which were on the shortlist ( ).
The dictionary’s word of the year is chosen to “reflect the ethos ( ), mood, or preoccupations ( ) of the passing year” and should have “lasting potential as a term of cultural significance.”
“In 2019, climate emergency surpassed ( ) all of those other types of emergency to become the most written about emergency by a huge margin ( ), with over three times the usage frequency of health, the second-ranking word,” Oxford said.
Previous choices for word of the year include “toxic” in 2018 and “youthquake” in 2017.
「氣候緊急狀態」獲選為牛津字典二○一九年度詞彙
牛津字典宣布,二○一九年的年度詞彙為「climate emergency」(氣候緊急狀態),該詞的使用次數較之前增加了一百倍,顯示我們談論氣候時有「更大的急迫性」。
牛津字典將「climate emergency」定義為「需要採取緊急行動來應對的狀況,以減低或阻止氣候變化,避免其可能造成之不可逆轉的環境破壞」,該詞由「相對冷僻」躍升成為「二○一九年最突出及討論度最高的詞彙」。
根據牛津字典的數據,「climate emergency」的使用次數暴增了百分之一萬零七百九十六。
牛津字典表示,選擇該詞不僅是反映氣候意識的抬頭,所著重的更是我們討論它時所用的語言;「climate emergency」一詞的興起,反映了語言朝向立即性和緊迫性的有意識推進。
英國《衛報》在五月更新了格式手冊,說明應優先選擇「climate emergency」或「global heating」(全球熱化)這些詞彙,而非原本的「climate change」(氣候變化)或「global warming」(全球暖化)(雖然這些術語並未禁用),以便更能夠反映科學上的共識──這是「a catastrophe for humanity」(人類的災難)。
在二○一九年,有數百個城市、城鎮甚至國家宣布進入「氣候緊急狀態」──蘇格蘭在四月、英國議會在五月,還有加拿大、法國乃至澳洲的雪梨市。
詞彙評選小組表示:「二○一八年,『climate』一字通常並不用來修飾『emergency』這個字。人們用來修飾『emergency』的字主要是「health」(健康)、「hospital」(醫院)和「family」(家庭)」。
#高雄人 #學習英文 請找 #多益達人林立英文
#高中英文 #成人英文
#多益家教班 #商用英文
#國立大學外國語文學系講師
#時事英文
relative frequency 在 多益達人 林立英文 Facebook 的最佳貼文
Oxford Dictionaries declares ‘climate emergency’ the word of 2019
Oxford Dictionaries has declared “climate emergency” the word of the year for 2019, following a hundred-fold ( ) increase in usage that it says demonstrated a “greater immediacy ( )” in the way we talk about the climate.
Defined as “a situation in which urgent action is required to reduce or halt ( ) climate change and avoid potentially irreversible ( ) environmental damage resulting from ( ) it,” Oxford said the words soared ( ) from “relative obscurity ( )” to “one of the most prominent ( ) — and prominently debated — terms ( ) of 2019.”
According to the dictionary’s data, usage of “climate emergency” soared 10,796 percent.
Oxford said the choice was reflective of the rise in climate awareness, with the focus specifically on the language we use to discuss it. The rise of “climate emergency” reflected a conscious push toward language of immediacy and urgency, the dictionary said.
In May, the Guardian updated its style guide to clarify that “climate emergency” or “global heating” would be favored ( ) over “climate change” or “global warming” (although the original terms are not banned) to better reflect the scientific consensus ( ) that this was “a catastrophe for humanity.”
Hundreds of cities, towns and even countries have also declared “climate emergencies” during 2019 — from Scotland in April and the UK parliament in May to Canada, France and the city of Sydney in Australia.
“In 2018, climate did not feature in the top words typically used to modify emergency, instead the top types of emergencies people wrote about were health, hospital, and family emergencies,” the selection panel said.
“But with climate emergency, we see something new, an extension of emergency to the global level.”
And for those protesting that “climate emergency” is two words, as the Australian Broadcasting Corporation’s resident linguist explained in 2017, single words can consist of two parts.
Such multipart constructions, like “heart attack,” “man-of-war” or the 2017 American Dialect Society word of the year “fake news,” are commonly accepted by linguists as words.
“Climate emergency” beat the words “climate crisis,” “climate action,” “climate denial,” “extinction,” “flight shame,” “global heating” and “plant-based,” which were on the shortlist.
The dictionary’s word of the year is chosen to “reflect the ethos, mood, or preoccupations of the passing year” and should have “lasting potential as a term of cultural significance.”
“In 2019, climate emergency surpassed all of those other types of emergency to become the most written about emergency by a huge margin, with over three times the usage frequency of health, the second-ranking word,” Oxford said.
Previous choices for word of the year include “toxic” in 2018 and “youthquake” in 2017.
牛津字典二○一九年度詞彙:「氣候緊急狀態」
牛津字典宣布,二○一九年的年度詞彙為「climate emergency」(氣候緊急狀態),該詞的使用次數較之前增加了一百倍,顯示我們談論氣候時有「更大的急迫性」。
牛津字典將「climate emergency」定義為「需要採取緊急行動來應對的狀況,以減低或阻止氣候變化,避免其可能造成之不可逆轉的環境破壞」,該詞由「相對冷僻」躍升成為「二○一九年最突出及討論度最高的詞彙」。
根據牛津字典的數據,「climate emergency」的使用次數暴增了百分之一萬零七百九十六。
牛津字典表示,選擇該詞不僅是反映氣候意識的抬頭,所著重的更是我們討論它時所用的語言;「climate emergency」一詞的興起,反映了語言朝向立即性和緊迫性的有意識推進。
英國《衛報》在五月更新了格式手冊,說明應優先選擇「climate emergency」或「global heating」(全球熱化)這些詞彙,而非原本的「climate change」(氣候變化)或「global warming」(全球暖化)(雖然這些術語並未禁用),以便更能夠反映科學上的共識──這是「a catastrophe for humanity」(人類的災難)。
在二○一九年,有數百個城市、城鎮甚至國家宣布進入「氣候緊急狀態」──蘇格蘭在四月、英國議會在五月,還有加拿大、法國乃至澳洲的雪梨市。
詞彙評選小組表示:「二○一八年,『climate』一字通常並不用來修飾『emergency』這個字。人們用來修飾『emergency』的字主要是「health」(健康)、「hospital」(醫院)和「family」(家庭)」。
#高雄人 #學習英文 請找 #多益達人林立英文
#高中英文 #成人英文
#多益家教班 #商用英文
#國立大學外國語文學系講師
#時事英文
relative frequency 在 GGPLOT relative frequency histogram - Stack Overflow 的推薦與評價
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