肺炎下其中一個new normal就係home office,經過呢幾個月相信好多公司都發現好多寫字樓工種都無返office嘅必要,外國有好多公司已經可以俾員工永久wfh,加上香港租office嘅成本真係好高,remove office係一個幾好嘅方法慳cost,我相信都係未來嘅大趨勢。好似我自己公司其實由三月開始已經慢慢轉做sharing working space + remote office,平時如果想專心啲做嘢或者開會見客可以返share office,但如果無咩特別就可以home office~一開頭有啲唔慣,工作效率會低咗好多,但係慢慢已經習慣咗呢個新模式,仲慳返好多打扮同交通嘅時間,同埋慳咗好多食飯錢😹最近比較多公司再有wfh嘅安排,所以想趁呢個機會講下自己wfh嘅習慣同埋一啲對我嚟講有效提升工作效率嘅方法。
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//有一個可以俾自己專心工作嘅環境//
雖然有書枱,不過我係自己間房完全做唔到嘢,一見到張床就會好想攤上去,攤下攤下就會瞓着咗😹所以我徵用左細佬間房做嘢(佢完全零wfh好撚慘),咁就唔會做做下野走去瞓覺或者玩化妝品😹同埋公司都幫我裝多咗一個screen係屋企,咁就唔使對住laptop咁細個screen做野。
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//Keep a Daily Routine//
雖然wfh都要準時九點online,但無人見到架嘛😂老實講一開頭有試過九點起身開電腦跟住又返上床訓到十點幾😹😹😹😹(有自己workspace之後呢個情況減少咗好多),感覺好爽但無做到嘅野之後都係要ot還返,同埋長期咁樣感覺生活好頹廢冇規律。所以依家weekdays都習慣早啲起身梳洗食早餐再準時開電腦做野~理想中我想再做啲起身做下workout再工作,但暫時仲未做到,太中意訓教了😴
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//Report Duty/ Regular Catch Up//
Wfh 最容易俾人覺得你好得閒無野做,我會老細每個星期一次catch up,交代下自己做緊嘅project有咩update有咩問題咁樣,我覺得呢樣野好重要🤣當然都睇每間公司嘅文化同埋你同老細嘅相處模式,最緊要俾人知你有progress有做嘢。
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//Pomodoro Technique 番茄工作法//
WFH最大嘅挑戰就係好難專心,因為得自己一個做嘢,好容易做做吓嘢就走咗去食嘢,㩒電話,覺得自己專注時間極短😂所以就開始用Pomodoro,即係專心工作25分鐘+休息5分鐘,或者專心50分鐘+休息10分鐘。我會用一個app叫Plantie 計時,個app會限制埋唔俾你禁電話,對我黎講幾有用。
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大家仲有咩wfh tips 呢?🥰🥰
同時也有3部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ ...
「project 50 workout」的推薦目錄:
- 關於project 50 workout 在 Sharedomo Facebook 的精選貼文
- 關於project 50 workout 在 練健康 Facebook 的最佳解答
- 關於project 50 workout 在 TheChency Facebook 的精選貼文
- 關於project 50 workout 在 Joanna Soh Official Youtube 的精選貼文
- 關於project 50 workout 在 Linora Low Youtube 的最佳解答
- 關於project 50 workout 在 GoGreenGoLean - Susana Tsang Youtube 的最佳貼文
project 50 workout 在 練健康 Facebook 的最佳解答
【老年人也可以練得跟年輕人一樣健康!】
科羅拉多州大學找了18位受測者,10位18-35歲,8位50-70歲。
在為期八週的訓練中,分為兩個階段:前四週低強度,後四週較高強度。
受測前後受測者們都需要測試心肺功能、肌力、身體組成、柔軟度。
/
第一階段每次運動45-60分鐘,一週運動3-4天。
第二階段每次運動60-75分鐘,一週5天。
訓練依照ACE-IFT模型做功能性訓練、阻力訓練及心肺訓練,較低強度的心肺訓練被規定心率維持在VT1之下,較高的強度維持在VT2之下,兩個月後,雙方在各項測試上皆有顯著進步!老年族群雖然在5RM的大腿推舉、坐姿體前彎統計上沒有顯著進步。
#所以健康的老人家和年輕人的身體沒有訓練上的差異!
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註:
ACE-IFT模型:ACE-IFT模型:
為美國運動協會(American Council of Excercise) 所提出的動作訓練模式,包含以下四個訓練階段:1.穩定度訓練及活動度訓練 2.動作訓練 3.負重訓練 4.運動表現訓練
VT1、VT2:
全名為First Ventilatory Threshold, Second Ventilatory Threshold,中文為第一換氣閾值,第二換氣閾值,為衡量在從事有氧運動時的強度切換指標。
Talk Test:
談話測試,為快速測量從事有氧運動強度時的一個測試,通常由數字母A到Z為測試內容,VT1大約是講話不能連續,需要在句子中間換氣,VT2是喘到無法正常說話,一兩個字就得不斷換氣。
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撰文|哈利。加西莫多教練
註解補充|農經金正恩
ICON | The Noun Project
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資料來源
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1.Montano EE, Keith JM, Buchanan CA, Dalleck LC. DO younger and older adults experience similar adaptations to individualized exercise training? J Exer Physiol. 2018:21(6):41-59
2.Bryant CX, Green DJ. ACE Personal trainer Manual. San Diego(CA):American Council on Exercise;2010.
#練健康 #中山區健身房 #台北健身房 #銀髮族 #燃脂 #私人教練 #飲食紀錄 #教學 #訓練 #重訓 #健身房 #增肌減脂 #教練 #增肌 #減脂 #健身 #深蹲 #硬舉 #deadlifts #台北 #台灣 #weightlifting #squats #gymlife #bodybuilding #workout #fitness
project 50 workout 在 TheChency Facebook 的精選貼文
project 50 workout 在 Joanna Soh Official Youtube 的精選貼文
Download my Fitness App here: https://www.fiolife.com/ SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
This is a passion project which I've worked on for the past month as I really wanted to dive deep and share with everyone the impact of Covid-19 on the health & fitness industry. It has been incredible to interview all the individuals in the fitness industry in sharing their own personal experiences. I hope you'll enjoy this short documentary and gain some insights. =)
However 2021 is going to be, let's promise each other that we'll prioritise our health, both physically and mentally and start the year strong! SHARE your thoughts with me below, tag me @JoannaSohOfficial #Covid19 #Covid19onFitness #JoannaSoh
________________
People in the video & where you can find them:
Raul Tapia - CEO, Maverix
https://www.maverix.asia/
Tracy Minnoch - Co-Founder, Fire Fitness
https://firefitness.com.my/
https://www.instagram.com/tracyminnoch/
Samuel Canavan - Managing Director Asia-Pacific, ClassPass
https://classpass.com/
Aiman Asmawar - Founder, Oxygen Cycle
https://oxygenkl.com/
https://www.instagram.com/aimanasmawar/
Dennis Yin - Owner, House of Champions
https://www.instagram.com/houseofchampionsmy/
https://www.instagram.com/dennisyin/
Kevin Zahri - Fitness Personality, Educator & Author
https://www.instagram.com/kevinzahri/
Carlos Villa - Owner, Union Strength
https://union-strength.com/
https://www.instagram.com/cvilla16/
Linora Low - Coach, Wellness Personality & Content Creator
http://www.linoralow.com
https://www.youTube.com/linoralow
Marco Velazquez - Fitness Trainer
https://www.instagram.com/marcovelazquezd/
Marissa Parry - Parent & Owner of Casa Do Capoeira
https://www.instagram.com/movimentosimples/
https://www.instagram.com/marissafit4life/
Sophie Ira - Fio App Subscriber
Yuli Salgado - Marco’s Online Client
Peter & Helen Weiss - Marco’s Online Clients
________________
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
________________
Resources:
https://www.theptdc.com/personal-trainer-salary-survey
https://www.weforum.org/agenda/2020/09/fitness-apps-gym-health-downloads/
https://www.prnewswire.com/news-releases/onlinevirtual-fitness-market-to-reach-59-23-billion-globally-by-2027-at-33-1-cagr-allied-market-research-301111676.html
https://www.theguardian.com/world/2020/feb/27/australia-declares-coronavirus-will-become-a-pandemic-as-it-extends-china-travel-ban
https://time.com/5791661/who-coronavirus-pandemic-declaration/
https://www.bbc.com/news/world-51839944
https://www.rubcorp.com/future-of-fitness-industry-post-covid19-pandemic-infographic/
https://finance.yahoo.com/news/coroanvirus-class-pass-lays-off-50-of-employees-203636471.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAENIU7FMrxrDErFUXUU1XxM3ZEIeFT3s7Tooxq_fVIUBqHa68qGOoVGHD43kOnh0hebNSFJg7V9hTwxGP9auh6simRK1y4N3Sxpz5KPt1k-m1XOBfTAQ5qM0TkoAEaxKX9jBc0vKLlp5epU7Hcq4vFe7BxnKx79gMnHn3ahJXxGN
project 50 workout 在 Linora Low Youtube 的最佳解答
Save and Workout with your family later!
@Joannasohofficial and I just went live on FB. It was SWEATY!!! Great workout to just let everything loose. Feel free to give this a go later. Here's what we did.
Work for 40s Rest 20s
Circuit 1 - Joanna
1. Squat and Twist
2. Knee Driver
3. Squat Jacks
4. Knee Tucks
BREAK 1 min
Circuit 2 - Linora
1. Side Lunges
2. Bear Crawls
3 Supergirls
4 Leg Raise
BREAK 1 min
Circuit 3 - Joanna
1. Kneel to Squat
2. Lateral Shoot Through
3. Plank Thruster
4. Flutter Kicks
BREAK 1 Min
Circuit 4 - Linora
1 Front and Back Kick
2 Fast Feet
3 Frog Sits
4 Dish Holds
Have fun and do tag us if you did it :) It's available fon @Facebook and @youtube as well.
By the way shootout to @jabra your earpiece was DA BEST. The audio was crazy clear and didn't drop from my ear. thank you!
Wearing @underarmourmy @projectrock
#ThroughThisTogether #HomeWorkout #FitJieJie #BeatCovidTogether #StayHome
You can find me here
Website: http://www.linoralow.com
Facebook:http://facebook.com/linoralow
Instagram: http://instagram.com/linoralow
Twitter: @http://twitter.com/linoralow
Snapchat: linoralow
project 50 workout 在 GoGreenGoLean - Susana Tsang Youtube 的最佳貼文
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