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

CÁC CỤM TỪ ĐỒNG NGHĨA PHỔ BIẾN - CHỦ ĐỀ HEALTH (Kèm ví dụ)
▪️to have a balanced diet = to have a healthy diet: có 1 chế độ ăn cân bằng/ lành mạnh
to have an imbalanced diet = to have an unhealthy diet: có 1 chế độ ăn không cân bằng/lành mạnh
▪️eating too much fast food = excessive consumption of fast food: tiêu thụ quá nhiều thức ăn nhanh
▪️to contain a lot of fat = to be incredibly high in fat = to be rich in fat: chứa nhiều chất béo
▪️a low-fiber diet = a diet low in fiber: một chế độ ăn ít chất xơ
▪️to be harmful to… = to be detrimental to…: có hại cho…
▪️to have a negative effect on… = to have an adverse impact on…: có ảnh hưởng tiêu cực lên…
▪️to spend time playing sports = to spend time taking part in outdoor activities = to spend time participating in physical activities: dành thời gian chơi thể thao/tham gia các hoạt động thể chất
▪️to watch TV and play video games = to engage in screen-time activities: chơi các hoạt động mang tính chất màn hình (thụ động)
▪️to be inactive = to lead a sedentary lifestyle: có 1 lối sống thụ động
▪️to be more likely to suffer from various health problems = to have a higher risk of serious illnesses and health issues: có nguy cơ cao mắc các vấn đề về sức khỏe
▪️to be more likely to become obese = to be at an increased risk of becoming obese: có nguy cơ cao bị béo phì
▪️to improve the level of health education = to raise people’s awareness of the importance of health protection: cải thiện giáo dục về lĩnh vực sức khỏe
▪️to try to … = to make every possible effort to…: nỗ lực làm gì
▪️to choose healthier foods = to make healthier food choices: lựa chọn thực phẩm lành mạnh hơn
▪️to exercise regularly/every day = to take regular/daily exercise: tập thể dục hàng ngày/thường xuyên
▪️to spend more time cooking at home = to spend more time preparing meals at home: dành nhiều thời gian hơn nấu ăn tại nhà
▪️to keep fit = to stay healthy = to keep in shape: giữ cơ thể khỏe mạnh, cân đối
▪️to go to the gym = to go to fitness clubs: đi tới phòng gym/câu lạc bộ sức khỏe
▪️to increase the number of sports facilities = to provide more sports centres or health clubs = to increase the provision of sports amenities: tăng số lượng các cơ sở thể thao
▪️to provide … with basic knowledge about … = … is equipped with basic knowledge about …: cung cấp cho ai kiến thức cơ bản về …/ ai đó được trang bị kiến thức cơ bản về …

https://ielts-nguyenhuyen.com/paraphrasing-chu-de-health/

Chúc page mình học tốt nhé ❤️
#ieltsnguyenhuyen

#洢起讀知識
疫情待在家，運動量減少的狀況下，是否體重開始上升，甚至靠節食來減重呢？我們都知道減重的秘訣3分靠運動，7分靠飲食，但你知道節食會帶給身體多大的傷害嗎？

❌身體機能的運作開始不正常
大腦開始暈眩耳鳴、身體虛弱無力、手腳逐漸冰冷⋯等，更有研究發現透過節食來減重的過程，肌肉量會開始減少，也代表著身體的基礎代謝率也會下降。而基礎代謝率就是維持人體器官運作所需的最低能量，所以建議儘管在減重，最低熱量攝取不能低於1200大卡喔！

❌節食結束迎來的卻是復胖
節食會造成我們經常聽到的溜溜球效應，也就是在回到一般飲食後，會容易變成易胖體質，就算吃很少，體重還是會上升，而增加的重量大多還是脂肪，更容易因為節食，導致報復性飲食的問題產生，反而造成反效果。

❌開始會有注意力、效率差勁的狀況
不論在學或是居家工作者，節食更有可能造成注意力、工作效率和判斷力變差，也容易導致情緒控管失調的狀況，大腦的反應相對也會變得差勁。

那我們可以怎麼做呢？下一篇的 #洢起讀知識 見😜😜😜
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Study with Claire
Did the weight begin to rise gradually because of the decrease in exercise during prevention of COVID-19?We all know that weight management is a long-term lifestyle that we need to have healthy eating and daily physical activity.Obviously what you eat has a huge impact on your health and body weight.

❌A balanced diet gives your body the nutrients it needs to function correctly. Without balanced nutrition, your body is more prone to disease, infection, fatigue, and low performance.The dizziness is most often related to blood sugar levels or blood pressure.Note that 1,200 calories is at the low end of the low calorie diet ranges for daily .

❌It's Called Yo-Yo Dieting for a Reason
Whenever your weight changes too much, your brain will intervene to push it back to what it thinks is the correct weight for you.

❌Whether it is a student or office worker, dieting may cause inattention and poor work efficiency.It is more likely to cause emotional management disorders, and the efficiency of the brain will become poor.

🚶🏻‍♀️ลดไขมัน ควรเดินวันละกี่ก้าว❓
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1️⃣การเดินอาจจะช่วยเบิร์นแคลอรี่ได้มากขึ้น
👉🏻การเดิน คือ การออกกำลังกายแบบ Low Intensity Steady State หรือ LISS ซึ่งมีความเข้มข้นต่ำ ช่วยลดความเสี่ยงต่อการบาดเจ็บ และแถมยังช่วยเผาผลาญไขมันได้ดีอีกด้วย
👉🏻รูปแบบของการเดินออกกำลังกายที่แนะนำ คือ การเดินเร็ว หรือ Brisk Walk ที่เราจะเดินให้ได้ประมาณ 80-100 ก้าวต่อนาที เพื่อที่จะกระตุ้นให้ปอดและหัวใจทำงานมากขึ้น
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2️⃣การเดินอาจจะช่วยลดไขมันหน้าท้องได้เร็วขึ้น
👉🏻หนึ่งในวิธีลดไขมันหน้าท้องที่ดีที่สุด คือ การออกกำลักงายแบบคาร์ดิโอ หรือ Aerobic Exercise เช่น การเดิน
👉🏻หากอยากจะลดไขมันหน้าท้อง และลดเปอร์เซ็นต์ไขมันในร่างกาย เราอาจจะเริ่มเดินเร็วประมาณวันละ 30-60 นาที ประมาณ 5 ครั้งต่อสัปดาห์ หรือสามารถทำได้ทุกวัน เพราะการเดินเป็น Low-impact Exercise ที่มีความเข้มข้นต่ำนั่นเอง
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3️⃣การเดินอาจจะช่วยรักษามวลกล้ามเนื้อได้ดีขึ้น
👉🏻ในช่วงที่เรากำลังลดน้ำหนัก และลดไขมันอยู่ ถ้าเราทานอาหารน้อยเกินไป หรือออกกำลังกายมากเกินไป ร่างกายเราก็อาจจะมีความเครียด เสี่ยงที่จะขาดสารอาหาร และสูญเสียมวลกล้ามเนื้อมากขึ้นได้
👉🏻ดังนั้น เราจึงควรทานโปรตีนให้เพียงพอ เริ่มเล่นเวทเทรนนิ่งมากขึ้น และก็ควรเดินออกกำลังกายมากขึ้นด้วย
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💁🏻‍♀️สำหรับคนที่เริ่มเดินออกกำลังกาย ควรเดินให้ได้ประมาณสัปดาห์ล่ะ 150 นาที
โดยใช้ความเร็วประมาณ 80 - 100 ก้าวต่อนาที ซึ่งการเดินเป็นการออกกำลังกายที่มีความเข้มข้นต่ำ ‼️
🚶🏻‍♀️เราจึงสามารถทำได้ทุกวัน เมื่อร่างกายเริ่มมีความแข็งแรงขึ้น ก็ค่อยๆ เริ่มเดินมากขึ้นได้เลยค่ะ❤️

Download my training App here: https://bit.ly/trainwithjordanapp

▷Connect with Me
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Music by Revealed Recordings and Epidemic Studio

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action.

Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program,
if at any point during your workout you begin to feel faint, dizzy or have physical discomfort,
you should stop immediately and consult a physician.

#fitness #workout #weightloss #shorts

Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Post Covid Exercise Guide: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

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15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh

This is a gentle stretch class focusing on healing, nurturing and boosting your immune system. By stretching and moving, we release the stagnant energy within our cells, encourage relaxation, reduce stress and start our day energised.

Sequence: 45 seconds dynamic stretch with 15 secs transition
Duration: 15 minutes
Exercises:
1) Cat-Cow
2) Inchworm to Upwards Dog
3) Groiners
4) Side Stretch with Rotation
5) Twisted Chair Pose
6) Side Stretch Crunch
7) Plank Cross Reach
8) Plank to High Lunge
9) Sumo Squat with Side Twist
10) Three-Legged Dog Cross Crunch
11) Glute Bridge March
12) Alternating Leg Raises

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
15-Minute Gentle Morning Stretch to Power Your Day & Boost Immunity | Joanna Soh

Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/

Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.

If at all you have any concerns, ALWAYS refer to a health care professional for advice.

I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 - 4 times weekly. All the workouts are home-based with minimal equipment.

Here's the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS

WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA

WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo

WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA

WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19

I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh