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(激烈)運動5分鐘,效果好過1小時
2013-01-30 作者:吳凱琳 編譯 事實上,運動一點也不花時間,根據《哈芬頓郵報》報導,已有研究顯示,在極短的一段時間內進行較為激烈的運動,即使只有短短的5分鐘,同樣可以有效促進體內的新陳代謝,保有擁有絕佳的體力與元氣。 而且根據研究結果,如果可以在一天之內,多做幾次短時間的激烈運動,比起一次性的長時間運動,效果反而更好。 忙碌的上班族,可以在辦公室做哪些簡單的運動?運動健身專家本恩.格林菲爾德(Ben Greenfield)有以下的建議: ◎25次開合跳 ◎20次捲腹運動(類似仰臥起坐,但身體只需向上抬起約30~40度,下背部仍貼住地面) ◎15次深蹲運動(慢慢將身體稍微往前傾,臀部往下蹲,就如同要坐在一張椅子上,然後再慢慢起身) ◎10次伏地挺身 這些都是相當簡單的運動,不花時間、更不需要特別的場地,當你工作覺得疲累或心情煩躁時,不妨起身動一動。 |
Five Minute Workout :
Short Exercise Plans To Get You Fit Huffpost Healthy Living 2013-1-28 Got five minutes? Even if you can't block off the time for that 90 minute yoga class or three mile run, there's still no reason you can't rev up your metabolism and benefit from many of the healthful aspects of a workout. In fact, some research has suggested that a short blast of intense exercise can boost metabolism for the entire day more effectively than a workout that's slow and steady. And if you can squeeze in a few five minute sessions scattered throughout the day, even better: research suggests that several small, intense moments of exercise over the course of a day actually improve blood pressure more dramatically than one longer workout. But not all five minute exercises are created equal, so we asked two resident fitness experts to come up with their best plans. Here are two takes -- a bodyweight conditioning circuit and a yoga program. Ben Greenfield, Fitness and Triathlon expert, Get-Fit Guy podcast host: "Let's face it -- if you have a very short period of time to exercise, you're unlikely to have access to fancy gym equipment or fitness devices. So for brief workouts, you're best served by your own body weight." Try this circuit: ● 25 jumping jacks ● 20 crunches ● 15 slow, controlled squats ● 10 slow, controlled pushups ● 10 burpees (squat-thrust-jumps) Kristin McGee, Celebrity Yoga and Pilates Instructor:"I believe something is always better than nothing! You can get your heart rate up, sculpt some muscle and even stretch out your entire body in five minutes with five rounds of Sun Salutations." |
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