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什么是全球最夯的「TABATA 间歇训练」?

Yoga | Fitness

什么是全球最夯的「TABATA 间歇训练」?

多年来你可能听说过无数的锻炼方式,「开始运动」想必是许多人的共同心愿。有些人是为了减肥,有些人是想练肌肉,有些人则是为了锻炼体能,所以下定决心运动。虽然理由多少有些出入,然而,运动的终极目标不外乎就是为了塑造并维持「健康的身体」。 无论你的目标是什么,只要你坚持锻炼,大多数锻炼方式都可以帮助你塑造并维持「健康的身体」。 如果你正在寻找一个新课程来添加到你的日常锻炼中,那何不一同来尝试 Tabata 间歇训练 。 Tabata 间歇训练是一种高強度的间歇式训练,由日本东京体訓大学的教授田畑泉(Izumi Tabata)所提出,这项训练提倡在运动時,尽可能使用更多的肌肉群,而其主要概念为「(高強度)运动 20 秒,休息 10 秒,持续 8 个循环」。Tabata 间歇训练可是公认燃脂最快、最有效的训练之一,同時还能提升身体有氧、无氧的心肺能力,刚开始的人,训练的頻率約每週2 - 3 天即可,当然你也可以是个人情況做調整! 为什么我们要做间歇运动,间歇运动有什么好处? 以前我們都知道減肥就是快走或慢跑,这也是最适合初学者的运动,如果你是体重比较超重很多的人,或从沒有过运动经验的人,通常慢跑这种有氧运动就可以帮助燃烧脂肪,进而达到到減重效果。 不过有氧运动有一个缺点,就是无法增加肌肉,如果太长时间的有氧还很有可能会在减脂的同时一起燃烧掉肌肉,但肌肉很重要,肌肉燃烧热量的效率是脂肪的 4 -7 倍,可以帮助我们增加基础代谢,让身体线条好看,也不易复胖。 Tabata 间歇训练运动利用自身的重量,利用20秒的全力以赴,达到高強度有氧跟肌力训练的效果,可以在短短时间里帮助你的心跳率达到 90% 以上,同时进行有氧跟肌力的训练,进而产生 after burn (后燃效应),帮助燃烧热量,减去脂肪,保留或增加肌肉,同时结合有氧跟肌力训练的慨念,是一般的有氧运动无法达成的效果。 Tabata 间歇训练可以由很多不同的动作、不同的强度所组成,一些是 Tabata 初阶训练的动作,适合有运动基础的新手,一些 中高阶训练的強度,建议有一定的肌力训练经验跟基礎的朋友再来做。

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Three elements of exercise: cardiovascular workout, strength workout and flexibility

Yoga | Fitness

Three elements of exercise: cardiovascular workout, strength workout and flexibility

Many of us want to get in shape, but exactly does it mean and how do you do it? what does it mean to be “in shape?” Strong? Fast? Slim? It’s really a combination of factors, and it’s not based on how you look. Getting in shape is an individual experience, depending on your age, preferences, lifestyle and other factors. Thin people can be in terrible shape, and heavy people can be in good shape. We are going to look at three different aspects of exercise: cardiovascular exercise, strength training and flexibility. If your goal is to get in shape, you'll need...

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Member of the Month - Oct 2017

member of the month

Member of the Month - Oct 2017

Gui Lan , Peace Gaya  I am writing as a testimonial to how much I enjoy the classes at PEACE. and to how much it has helped me both physically and spiritually. Initially, I began yoga lessons on the advice of my physician for the treatment of stiff elbow, to gain more physical flexibility and diminish the shoulder pain. I have really enjoyed exploring the different styles of yoga offered by PEACE . All have definitely enhanced my well-being, and now I could simply raise my arms higher and the stiffness gone. A big thanks to PEACE , You have...

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