關於 exercise intensity ，我們在網路上蒐集到這些相關的討論、資訊與評價

教練我要減脂，所以我要開始跑步了嘛？

其實到現在，相信還是許多人還是會有減脂就是要慢跑的想法，甚至還會這樣教學。這大概也是最常被問的問題。

☘️低強度長時間有氧，幫助脂肪燃燒？

執行後你會發現，跑步真的可以減脂。但！其實所有的運動都可以減脂，而不是減脂要跑步，增肌要重訓。那為什麼會有減脂要跑步的傳說呢？

最早在2001年Exercise Physiology: Theory and Application to Fitness and Performance書中提到
圖一、運動強度與營養素使用百分比之關係
👉隨著運動強度愈強，身體愈高比例使用醣類作為能量消耗。
圖二、運動時間與營養素使用百分比之關係
👉隨著時間愈久，身體愈高比例使用脂肪作為能量消耗。
因此，奠定了大家認為，低強度長時間運動，最能幫助脂肪的消耗！也是慢跑被認為最佳燃脂運動的原因。

☘️被忽略的細節 總能量消耗

不知道大家有沒有發現，上面兩張圖所表達的，是百分比，忽略了總能量的判斷。

根據2001年The effects of increasing exercise intensity on muscle fuel utilisation in humans文獻證實

圖三、運動強度、能量消耗與其能量供應源之關係
👉隨著運動強度愈強，能量消耗愈多。但是在其中脂肪酸的消耗變動較少，反而是醣類的消耗大幅增加。因此也符合前面所看到，醣類耗損的百分比增加。

因此，證明了不論運動強度多寡，都會消耗脂肪。而隨運動強度愈強，消耗醣類能量愈多。

☘️那是否高強度運動，對減脂無更大幫助？

根據2015年Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution文獻提出

圖四、平時與餐後，能量與肌肉、脂肪的奪取關係。
👉運動後，肌肉會奪取更多的能量來源，迫使脂肪組織得到的能量減少，降低脂肪儲存，進而減脂。
因此，高強度運動對於減脂可能比中低強度更有效果。

☘️慢跑的價值

跑步不再具有減脂特別好的優勢，那為何還是現在主要訓練項目之一？

依照運動處方簽，健康體適能的目的在於
1. 提昇肌肉與肌耐力
2. 提昇心肺能力
3. 提昇柔軟度
4. 改善身體組成

這也是當學員踏進健身房，我們最應該先知道他的目的。提昇生活品質？減肥？改善酸痛？還是想增加運動表現？

而慢跑非常適合訓練肌耐力與心肺能力！此外對於新手運動員或高血壓、心血管疾病患者，無法採取高強度高負荷訓練時，慢跑會是一個非常好的運動。

☘️結論

慢跑對於提昇肌耐力、心肺能力都有很好的效果。對減脂也有一定的功效。
但如果以減脂為目的，其實大部分運動都可以，甚至愈高強度運動效果愈好，因此只要選擇自己喜歡的運動即可！
所以！並非減脂就是只能跑步唷！

☘️吉米小補充

但其實可以看到圖三的肌肉中三酸甘油脂，利用率明顯較低。文獻中並無明確的說明，目前認為較大的可能性為：高強度運動活化了無氧糖解，影響了肌肉中游離肉鹼下降，導致脂肪酸無法進入粒線體，脂肪酸氧化能力下降。

雖然近代研究普遍認為中低強度運動不在是減脂首選，但如果高強度運動可能會下降脂肪酸氧化能力的角度，慢跑也許真的是減脂最佳選擇！

文獻參考：
1. van Loon LJ, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJ. The effects of increasing exercise intensity on muscle fuel utilisation in humans. J Physiol. 2001 Oct 1;536(Pt 1):295-304.
2. Kuo CH, Harris MB. Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution? Can J Physiol Pharmacol. 2016 Jul;94(7):695-8.
3. 運動營養學
4. Exercise Physiology: Theory and Application to Fitness and Performance

#obesity #肥胖 #aerobic #有氧 #減重 #減脂 #慢跑 #醣類 #脂肪 #能量奪取 #運動營養 #營養師 #吉米健身營養

This morning, as I started putting on my shoes to go for a run, my grandfather exclaimed "You've got to teach online in 25minutes!" 😱
"Yeah, I'm just going for a whizz round the block." 😎
"What on earth is the point in that??" 🤨 he responded.
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I would be less fit if I never went for a run unless I had time to warm up, run 5k and stretch. I would be weaker if I only lifted weights when I had 1.5hrs for a full balls-to-the-wall session 🏋🏻‍♂️
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Sure, some people can routinely make time for high intensity, high volume exercise.
Some people love making that the centrepiece of their day.
Some are both and content with fitness being a focal point of their life 👍🏽 but, contrary to what the instagram fitness world will lead you to believe, that's really fucking rare.
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Way too may of us seem to think the goal is to "get fit". I can almost guarantee it shouldn't be for most. Not by whatever arbitrary definition of it you're using. You just need to get fit-ter 📈
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A friend of mine the other day said "I can't go to the gym without a PT because if I go on my own I just get in a 60% workout and it's a waste of my time." 🤦🏻‍♂️
HOW have we been convinced that exercise at 60% is a waste of time? I’ll bet most “waste” more time daily scrolling 📱
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Side note: If you think a PT's “job” is to run your arse into the ground at 100%, I can almost guarantee you've got a mediocre one 💁🏻‍♂️
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Equally, it doesn't have to take a lot of your day ⏱ I consulted a couple the other day who have been "meaning to get fit" for a while. They already had a few machines, but seemed to think 15mins on them 3 times a week was pointless. No. What's pointless is having machines you never use.
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🙏🏽 Please, just start by doing SOMETHING. Something you enjoy, that doesn't feel unpleasantly or unsustainably intense / difficult, and then do it for as long as is convenient. Once it's a habit, start trying to give it a bit more effort, and making a bit more time for it. I know we say to have goals in fitness and business and life but, for some, maybe it's the goal that has been getting in the way? Maybe it's the goal that's so daunting that you don't do ANYTHING to get yourself closer to it? 🧐

【治療師教的運動都不像是訓練？】
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「治療師，你教的運動太簡單了吧，我深蹲可以一百公斤欸」
「蛤？不要加重量嗎？躺著做就好？」
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我先自首，雖然身為物理治療師，但在大學時期，我也認為「沒阻力跟強度，不叫訓練」，直到在進醫院實習時徹底被打臉。我讓肩膀痛的病人「每天早、中、晚，咬著牙用彈力帶，訓練沒在出力的肌肉」，因為訓練就是「no pain, no gain」，結果練了三週，病人的疼痛沒有下降。結果老師接手後的幾天，每次在床上做5-10分鐘的動作，病人的症狀就幾乎沒了。
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會有這樣的誤解，歸咎於在做運動（訓練）的前提就已經不同，平常是在「健康」的身體下訓練，但進入診所、治療所的人，已經是「病態、有症狀」的身體。因此，也有「治療性運動、運動治療」跟「運動訓練」兩種不同名詞。用以區隔。
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🔸 受傷的部位已經很脆弱
這部分應該較好理解，扭到腳時腫得的包子一樣，平時可以上山下海，但受傷時會祈禱別人最好不要碰到它，因為「受傷時，組織能承受的強度會顯著下降」。韌帶、肌肉就像破掉的衣服，在缺口上輕輕一扯，馬上裂得更大。治療師為了避免「沾黏、肌肉萎縮、柔軟度下降」等，在受傷期間，還是會讓患部適當的活動、訓練，同時要限制運動強度，避免患部的過度拉扯。
.
🔸 動作學習需要「心無旁騖、有意識地」進行
長期的疼痛、反覆地受傷，常源自於「使用身體的方式、動作的習慣」出問題。例如：洗澡時會先洗哪邊、用電腦時頭會往前伸、打遊戲緊張時會忘記呼吸等。治療師教的運動，時常在「改變習慣」，包括新的出力方式、使用不同的肌肉等，因此，要在最少的干擾下，專注地做動作，並且反覆地練習，才有機會改變動作習慣。這就像開車一樣，在台灣習慣開左駕，但變成右駕時，你會叫副駕駛的人不要跟你聊天、或口渴時不敢拿座椅旁的咖啡來喝。
.
🔸 會依「外在的需求」決定怎麼使用身體
延續第二點，當做的事情難度越高、或運動強度越大，身體會傾向使用「原先的動作習慣」或「常用的肌肉」，而導致受傷。許多的文明病包括肩頸痠痛、腰痛、頭痛、膝蓋痛等，常跟「穩定肌群的失能」有關。這些肌群的負責穩定關節、維持姿勢，失能時就像擺爛一樣，不願意做負責的工作。要讓他們回到工作崗位，一開始如果給太難的任務（難、強度高的訓練），他們會繼續耍廢，甚至找已經累垮的人幫忙（反覆受傷的肌肉），所以必須從最簡單的開始（簡單、強度低的訓練），才能讓身體各部位，重新分工合作。
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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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#運動強度 #受傷 #訓練 #習慣 #復健 #動作學習 #運動治療 #治療性運動 #物理治療 #物理治療師 #陳曉謙 #intensity #motorlearning #injury #training #habbit #rehabilitation #exercise #physicaltherapy #physiotherapy #physiotherapist

My first workout video represent for everyone !

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IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.

Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.

Brand new 15 minute HIIT workout with no jumping alternatives! Join us in this fun new weight loss challenge! Please leave comments down in the description with your progress and enjoy the new program!

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#workouts #fitness #chloeting #chloetingchallenge #hiit

IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.

Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.