How Much Exercise? 您運動了沒？

adm

Subject:

[quote=Silice]
WHEN YOU READ about the health benefits of physical activity, it almost sounds like an ad for snake oil. &quot;When used according to directions, this product can help you lose weight, age more slowly, reduce stress and tension, and sleep better;it tones muscles, strengthens joints and bones, and prevents artery disease, high blood pressure and diabetes, &quot;Sounds too good to be true. Do all exercise programs really deliver all of these benefits? 
To maximize the bealth benefits of your exercise program, you need to include the right amounts of the right kinds of activities in your program, including the following: 
 
1'Aerobie activity. Aerobic exercise challenges energy production system. Our bodies adapt to exercise demands by improving these systems. Benefits including improved fat metabolism and higher levels of HDL chlesterol(the &quot;good&quot; knd associated with reduced risk of artery disease). Greater insulin sensitivity(cells respond better to insulin) results in better blood sugar regular aerobic exercise reduces the tendency of blood platelets to clump together, thus decreasing the likelihood of dangerous blood clots. The heart becomes a more efficient pump and beats more slowly at rest. Aerobic exercise requires energy expenditure; we burn calories that might otherwise be destined for storage as fat. 
Aerobic exercise appears to be beneficial even at fairly low intensities. But the lower the intensity. the longer the workout duration needs to be. In other words, 20 minutes per session is enough if you are working at a high intensity. If you are working at moderate pace, 45minutes to an hour would be a better length.Of course, you will want to be sure any changes you make in your exercise program are right for you, and that you are performing new exercises safely and effectively. Check with your doctor if you have health risks or concerns.


2'Resisance training. When we apply force against a resistance, such as elastic bands or a stack of weights, our muscles, bones and joints adapt by becoming stronger. Denser bones are more resistant to osteoporosis. Denser bones are more resistant to osteoporosis, and stronger muscles and joints are less prone to injurey.Maintaining adequate strength is especially important as we age. Many older adults become so weak they can no longer preform the essential tasks reguired for independent living, such as grocery shopping and meal preparation. While some loss of strength does appear to be an inevitable part of the aging process, much of the decrease in strength bserved in many older people is due to a sedentary lifestyle. Some researchers have noted that with regular resistance training, such age-related loss of function could be postponed at least 10 to 20 years for most people.


&nbsp;3'Stretching. Adequate joint flexibility prevents injury and chronic musculoskeletal problems, such as lowback pain. Like strength, flexibility declines as we age. Regular stretching can slow this decline and reduce that stiffness that keeps us from enjoying activity.


Basic health-fitness exercise recommendatians. 
The following are recommendations for the minimal amount of exercise required for producing the benefits described above: 
Aerobic 3 to 5 times per week 
activity 20 to 60 minuties per session 
Resistance 2 times per week 
training 8 to 12 reps per exercise; 8to 10 exercises, including all muscle groups 
 
Every activity counts. 
In addition to the basic recommendations given above, daily activity of every kind contributed to physical fitness and good health. 
Try taking the stairs instead of the elevator, walking your errands, playing volleyball onthe beach, working in the garden or playing with the kinds,. All burn calories and contribute to a high energy lifestyle that reduces risk of heart disease.


&nbsp;Start slowly. 
If you are new to exercise, build your exercise program gradually. You are in it for the long haul-it's a lifetime of activity that counts. Ask your instructor for help designing a program that is right for you, one that takes into consideration your health concernds and fitness goals. Your objective for the first few months is to stay injury-free and healthy, and set up a routine that's going to become a livelong habit. 
 
The bottom line: 
Anything is better than nothing! 
Do these recommendations seem overwhelming? Start small! What about two exercise sessions per week that include son aerobic exercise, 10 to 15 minutes of stretching? Maybe add a walk on the weekend. This routine can contribute significant health benefits over the years. 
You are in it for the long haul, so build your exercise program gradually to stay injury free and healthy.


您運動了沒？ 
每當您聽到有關運動的好處時，會不會總覺得有如誇大不實的廣告般神奇？！ 
『當您使用這個產品後，就可以降低體重，減緩老化，還可以抵抗壓力和緊繃的神經，讓您 
更好入眠，並且強健肌肉，鞏固關節和骨骼，預防心血管疾病，高血壓和糖尿病！！』 
這真是令人難以置信，運動真的可以達到以上的好處嗎？ 
為了達到最佳運動效果，我們建議您的健身計劃須含括到每種不同的運動項目， 
並且做到正確的組數或重量。以下是我們給您的建議：


1.有氧運動： 
當進行某一活動持續不間斷，並維持一定強以達到刺激心肺能力，例如：跑步、騎單車、有 
氧課程等皆為有氧運動。有氧運動能刺激身體的能量供給系統；我們的身體必須藉由運動來 
改善這些能量供給系統。改善的好處包含增進新陳代謝和高密度脂蛋白膽固醇的提升（這些 
為&quot;好&quot;的膽固醇，是與降低發生動脈疾病的機率有關），更多胰島素活性會產生較良好的血 
糖狀況。所以，正常且規律的有氧運動會讓血小板較易凝固，比較不會引起血塊；可降低心 
跳率，讓心臟做更有效率的律動。有氧運動更能消耗許多能量，並幫助燃燒多餘的卡路里， 
否則多餘的卡路里則會轉變成討人厭的脂肪，累積在您的身上。


2.阻力訓練： 
當我們花費極大的力量對抗阻力時，如使用彈力帶或推舉槓片時，人體的肌肉群和骨骼會變 
的更加強壯。密度較高的骨頭比較不會有骨質疏鬆問題，強壯的肌肉和關節也較不易引起傷 
害。肌力隨著年紀增長更顯重要，很多長者因為過於虛弱以致無法照顧自己日常所需，如外 
出購物或日常飲食。隨著年紀增長，力量的喪失好像是不可避免的一部分。研究發現，規律 
的阻力訓練，可以幫大多數人延緩10~12年的老化。


3.伸展運動 
足夠的關節活動能力可以預防受傷的長期性的肌肉與骨骼問題，如下背疼痛。就如肌肉的力 
量一樣，關節活動能力也會隨著年紀增長變差。經常做伸展運動，可以減緩關節老化和僵硬 
感，讓我們運動時可以更投入。 
 
基礎健身運動建議 若想達到上述的運動益處，以下為各項運動的基本建議： 
有氧運動：每星期3~5次，每次20~60分鐘。 
阻力訓練：每星期2次，8~10種不同阻力訓練，每種項目8~12下/組，訓練內容包含全身肌肉 
群訓練 
伸展運動：每星期3~5次 
低強度運動對人體也是有幫助，當您做低強度運動時，應該加強運動的時間。換句話說，20 
分鐘對於高強度動量是足夠的；但如果您是做低強度運動時，45分鐘到一小時運動時間就比 
較適合。當然您會想了解，所做的任何運動訓練改變，對您來說是否合適，以及您所從事的 
新運動是否安全和有效率。若您有任何與健康相關的風險顧慮，也可以與您的醫師做相關的 
諮詢。 
任何的運動都有幫助，除了以上建議之外；像是日常的各種休閒活動也可以讓曲線更好、身 
體更健康。試著走樓弟不搭電梯；用走路代替交通工具；打打沙灘排球；從事園藝或是陪小 
孩玩耍。所有的活動都可以消耗卡路里，不但可使您的生活充滿活力，還可預防心血管疾病 
。 
慢慢開始，如果您以前完全沒有健身運動的習慣，您可慢慢地加強您的每項運動課程。各種 
活動都算是運動的一種，若您對運動課程有疑問，也可洽詢對您的身體狀況和運動目標都清 
楚了解的指導教練做諮詢，並可請教練為您量身設計適合您的訓練課程。剛開始的前幾個月 
，目標應設立在避免運動傷害和促進健康的運動計劃，之後慢慢地將您的健身運動，變成您 
生活的一種習慣！ 
 
Anything is better than nothing!有運動一定比沒運動好！ 
以上建議似乎遙不可及嗎？您可以從簡單的方式開始！何不試著一週進行兩次的有氧運動， 
以及10~15分鐘的伸展運動呢？或者週末時與家人出去走走也不錯。還是一句老話，規律的 
運動將可讓您的身體更健康！
 
 
出處 
http://www.fitnessfactory.com.tw/contentslist.php?id=569&nbsp;&nbsp; 

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