你們在健身房裏，先做哪個, 怎麽安排?

Pool, SPA, SANUA, Steam, Swim，GYM Cardio exercise,yoga, pickleball，weight ...

最佳的安排對初學者？幹，濕，冷，熱，動，靜,  蒸，烤...

疫情三年，今年返回GYM， 找了一家最貴的健身房，什麽都有，包括美女，帥哥, 教練...

 

The Best And Worst Gym Machines, According To Trainers

https://whatsgood.vitaminshoppe.com/best-and-worst-gym-machines/

 

pool and sauna

https://greatbackyard.com/blogs/news/how-to-get-the-most-out-of-your-pool-and-sauna#:~:text=SWIM%20IN%20THE%20POOL%20FIRST&text=The%20sauna's%20penetrating%20heat%20has,heat%20helps%20increase%20blood%20flow.

https://saunahelper.com/sauna-before-or-after-swimming/

 

What order should you use spa facilities?

Try not to feel embarrassed of a little stubble; body therapists are used to it." All of our experts agree that you should keep your menu of treatments in this general order: steam/sauna, bath treatment, scrub, massage, and then facial.

 

Should you hot tub before or after a workout?

Pre-Workout
Slipping into a hot tub for a quick soak before your workout can help prep your body for exercise. The hot water loosens and relaxes your muscles, so they're not stiff when you hit the gym. Soaking beforehand can also increase blood flow and circulation.

 

Is it better to soak in hot or cold water after workout?

Finally, a 2015 study found that cold, applied immediately after exercise, was more effective than heat at reducing DOMS. Interestingly, there's some evidence that cold water immersion may improve immune function

 

Cold shower vs Hot shower:

Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue. Hot showers, meanwhile, can improve cardiovascular health, soothe stiff joints, and improve sleep. Understanding when to take a hot or cold shower is essential.

(氣血不足的人，不要試冷水浴）

 

Personal Trainer: what we expect?

https://www.acefitness.org/resources/everyone/blog/65/working-with-a-personal-trainer-what-to-expect/#:~:text=A%20personal%20trainer%20can%20help,workouts%20both%20fun%20and%20effective.

 

Pickleball

Moderate intensity exercise from pickleball can lower your blood pressure, improve cholesterol levels and blood sugar regulation, and burn calories to help you maintain a healthy weight. While getting a great, agile workout, the movement of your paddle — and entire body — can tone your muscles and improve your balance.

 

所有跟帖： 

• 熱身 鍛煉 放鬆 基本這三步 中間看看美女帥哥啥的 -小眼睛精靈- ♀ (0 bytes) () 01/17/2023 postreply 06:45:00

• 外加聊天。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:29:13

• 先做拉伸，然後cardio 熱身，然後力量，然後拉伸，這是一般力量訓練的routine -落花飄零- ♀ (199 bytes) () 01/17/2023 postreply 08:09:12

• 打卡：100個開合跳+100個摸腳跳。 -嚴惠姍- ♀ (0 bytes) () 01/17/2023 postreply 09:05:43

• 哇這個很厲害啊，我都做不下來 -落花飄零- ♀ (0 bytes) () 01/17/2023 postreply 09:06:25

• 謝謝鼓勵。一氣做完，心率120.我都想是不是太小兒科了，剛想刪掉。你都誇我了，那就留在這兒。 -嚴惠姍- ♀ (0 bytes) () 01/17/2023 postreply 09:14:30

• 各100個，很牛的，絕大部分人做不下來的 -落花飄零- ♀ (0 bytes) () 01/17/2023 postreply 09:16:48

• 啊，真的？那我要堅持下去。特別愛看tryonetry優美的姿勢。 -嚴惠姍- ♀ (0 bytes) () 01/17/2023 postreply 09:41:06

• 給上張照片吧... -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:43:38

• 給你照片和視頻： -布蘭雅- ♀ (108 bytes) () 01/17/2023 postreply 15:44:15

• 讚！各100個，心率能保持在120， 厲害 -小眼睛精靈- ♀ (0 bytes) () 01/17/2023 postreply 09:20:39

• 我的fitbit顯示，靜息心率全年，三個月，都是54.謝謝鼓勵！你們都太厲害了。 -嚴惠姍- ♀ (0 bytes) () 01/17/2023 postreply 09:43:18

• 她不差錢！ -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:27:41

• LOL -落花飄零- ♀ (0 bytes) () 01/17/2023 postreply 09:39:19

• 哈哈，你恢複瑜伽班了嗎? -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:45:01

• 恢複了！11 月1 號恢複的。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:51:05

• 太棒了! 我從今年今年開始... -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:53:17

• 我今年還加了跑步，有願望，沒啥行動！因為不是喜歡的。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:59:35

• 其實最實在的還是廣場舞,隻不過國外沒地方去跳... -va168- ♀ (0 bytes) () 01/17/2023 postreply 10:10:40

• 就是，一個人跳著沒勁，不容易堅持。要有幾個人一起跳就好了。我朋友有個5人幫，天天一起跳了2年了。 -嚴惠姍- ♀ (0 bytes) () 01/17/2023 postreply 10:53:28

• 請教練，做計劃，定目標，嘻嘻 -xiaojunhuang- ♀ (0 bytes) () 01/17/2023 postreply 10:17:00

• 年歲大了，不想太push自己，慢慢摸索一段時間... -va168- ♀ (0 bytes) () 01/17/2023 postreply 10:38:31

• 這個問題問得好，也想知道 -polebear- ♀ (0 bytes) () 01/17/2023 postreply 17:22:23

• 我上回去健身房，上跑步機，跑8邁，下跑步機，走人 -喵兒爸- ♂ (0 bytes) () 01/17/2023 postreply 21:39:44

• 看你去健身房的目的還有自己的時間富餘程度了，是為了消磨時間，社交，還是提高體能，興趣。。。 -GoGym- ♀ (183 bytes) () 01/18/2023 postreply 07:30:14