關於 weight loss fitness journal ，我們在網路上蒐集到這些相關的討論、資訊與評價

#開揚翻譯文 #Canyon_translation
【Cardio training and weight loss】/【心肺訓練與減脂效益】

一項彙整77份研究的統整回顧文獻指出了間歇性訓練帶來的是更效率的機制。

Brazil 和 England 的學者著手進行比較持續性中強度運動、高強度間歇訓練和間歇衝刺跑，何者對減重有更高的成效。
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他們定義：
▪持續性中強度運動－需達到最大心率區間55-70%

▪高強度間歇訓練－需大於最大心率區間80%

▪間歇衝刺跑－100%全力以赴

參與研究對象包括男女、10-70歲、坐式生活者（類似坐辦公室的人）、精英運動員都有。

他們發現這三種結果都能達到差不多的減脂效益[3.5-4.6%]，差異顯示在所花費的時間。

📍持續性中強度運動 - [花費38分]
📍高強度間歇訓練 - [花費28分]
📍間歇衝刺跑 - [花費18分]
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然而作者指出了以下兩點
1.高強度間歇訓練會帶來較高的受傷風險、高血壓的發生、因較不舒服而難以適應。
2.在運動的強度變化難以掌握，與運動與休息區間的比例拿捏。
.
因此較為推薦持續性中強度運動！

學者也期盼未來有更高品質的方式去增強樣本尺寸和估計，使比較更為明顯。
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💯不管是何項運動 都有其效益

如何取決

也會因為個體條件的因素而有所利弊

身為知識爆炸年代的我們

應該帶著開放的心態接受各種新穎的研究與結果

不該帶著成見刻意美名化或者污名化某種訓練、方式、種類、甚至是人
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期許為大家帶來更正確的知識、觀念與內容

我是練得還不是很好的Canyon, 但我大方樂意分享所學到的東西。

我們下次見！

(All rights reserved by ACE fitness )
▫️Source: Fitness Journal June 2019

#知識文 #翻譯文 #中強度運動 #高強度間歇性運動 #間歇衝刺跑 #心肺訓練 #減脂 #ACEfamily #fitnessknowledge #fitness #fitlife #exercise #benefits #research #Journal #CYfitlife #ACE #IDEA #CYfitlife

When it comes WEIGHT LOSS, your food is 80% to your success. Here's the “Best Guide to Start a Successful Meal Plan & Lose Weight”!

The beauty about meal planning is there are no rules, and you can’t really mess it up. The key is to just start, keep experimenting and eventually you will find your own style and what works best for you. To help you get started, I’ve broken down some of the basics into 5 practical steps.

Grab a pen and paper, watch the video above and take down these key points.
1) Assess your eating situation
2) Find your style & take baby steps
3) Clear the old, Stock the new
4) Track your meals (Food Journal)
5) Just do it!

Below are the links to the videos I mentioned.

"Healthy Meal Plans, Food & Nutrition Guide" playlist:
https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Beginner's Guide to Start a Successful Exercise Programme & Lose Weight link:
https://www.youtube.com/watch?v=84vOfiU9zWs

7 Must Have in Your Grocery List link:
https://www.youtube.com/watch?v=Va9qn4kx1ow

How to Count Your Calories to Lose Weight Fast link:
https://www.youtube.com/watch?v=a0SoSMN4TOM

How Much Should I Eat to Lose Weight link:
https://www.youtube.com/watch?v=yIcn_9WWe7Q


Please LIKE, SHARE & SUBSCRIBE to my channel. Do READ this box more info. Let's stay connected!
http://www.facebook.com/joannasohofficial
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(Subscribe to my website for printable workouts & recipes)

Lots of Love xx

A new addition to the ever popular Combat Conditioning classes is a pool recovery session ran by strength and conditioning coach, Andrew Wood. A various number of workouts from swimming to shadow boxing underwater can part of the session.

Coach Andrew Wood has been using this method for years with our fighters and has added it to our Combat Conditioning Classes.

Recovery in any sport is a crucial aspect of training. While some athletes have a preferred method or routine that fits their training program, recent studies have provided some scientific evidence that aquatic-based recovery workout method may actually be more beneficial over another.

Any pain-inducing inflammation from MMA, Muay Thai or any other various types of training -- whether it be muscle soreness, contusions or joint pain-- has to be flushed out of the area. Because you float in water, you can work your muscles and engage in movement, intense or relaxed, while submerged without adding further wear and tear to the troubled areas as you would on land.

An aquatic-based recovery workout reduces muscle fatigue and post-exercise pain, partly because the hydrostatic properties of water help decrease inflammation, according to a study in the “International Journal of Sports Medicine.” Dynamic range-of-motion exercises combined with diaphragmatic breathing also decrease muscular tension and increase relaxation.

A Jeff Sainlar film
http://www.jeffsainlar.com/
http://www.tigermuaythai.com/

Please READ this box for more info. This new year, let's give the "Gift of Love" back to ourselves. Losing weight is one of the top new year resolutions. If one of your New Year Resolutions is to start losing weight permanently, then you have come to the right place.

Losing weight can be challenging especially if you do not have a clear starting point. Research has shown that out of the millions of people who attempt to lose weight, only 10% will see their weight loss journey through and only 5% are able to sustain their new weight in the months and years to come. I want you to be that 5%!

This video will take you step by step and to give you the knowledge and tools needed to a successful weight loss. So please grab a pen and paper, take 24 minutes of your time to watch this, write down the important points and you are ready to embark to this journey to a NEW YOU!

The '7 Steps' are:
1) Find Your Inner Motivation
- Do a "Give & Take" List

2) Set Your SMART Goal
- How long will it take for me to lose the weight?
- What is the safe and sustainable weight to lose in week?
- How many calories should I consume and burn in a day?

3) Eat Mindfully
- What should I eat? Do I need to 'go on a diet'?
- What is a clean and balance diet?
- How big should my portion be?
- How can I calculate the calories in my food?

4) Start a Workout Plan
- Can I lose weight without exercising?
- What workout should I do?
- How long should the session be and how many days should I workout?
- How many calories should I aim to burn in a workout session?
- Do I need to eat back my workout calories?

5) Keep Track of Yourself
- Write a Food & Activity Diary
- Learn to keep track of your weight loss progress (How to measure yourself accurately)

6) Get Support
- Learn to handle your saboteurs - people who might unintentionally or intentionally sabotage your weight loss plan.
- Learn to support yourself.

7) Take Action
- With all the knowledge and tools, start mapping out your weight loss goal and take action!

You are now ready to start a successful and permanent weight loss journey. I wish you the very best!

Please LIKE and SHARE this video.
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Stay connected with me via:
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Subscribe to my website for daily inspiration, printable workouts & recipes:
http://www.joannasoh.com

Lots of Love xx