Group fitness FAQ
團課常見問題 <ㄧ>🌟
Q: How much do I need to work out in order to see physical changes in my body?
問：我要運動多少才會有視覺上的明顯改變？
A: Your results largely depend on three factors: 1) duration 2) intensity 3) frequency.
If you walk mindlessly on the elliptical for an hour everyday (good duration & frequency), you might want to make your routine more challenging by increasing the resistance or incline (improve intensity). If you take a one-hour HIIT class every week (good duration & intensity), you might want to take two or three more classes during the week (improve frequency).
答：你的運動效果來自三大因素：時間、強度、密集度。
假設你每天都在滑步機上滑手機一個小時，雖然運動時間和密集度達到了，但是你的運動強度不夠，應該把坡度/阻力再調高。如果你每週上一堂高強度的燃脂課，雖然你的運動時間和強度達到了，但是運動的密集度可以再改善。你可以每週再增加兩三堂其他課程，增加平時訓練的密集度。
Sample case: Student A is trying to slim down 3kg for her wedding photo shoot. She takes two yoga classes and one TRX class every week.
假設：學生Ａ要結婚了！為了準備拍婚紗照，她想要瘦身3公斤。她每週上兩堂瑜珈課＋一堂ＴＲＸ。
Duration- One-hour classes are fine!
在時間方面，一堂一小時的課沒有什麼問題！
Intensity- She could add more "power" classes into her schedule, such as core strengthening, weight training, and HIIT (High Intensity Interval Training). This way, she could build up more muscles and speed up her metabolism to help her burn more calories per day.
在強度方面，她可以安排更多「有強度、會爆汗」的課程 ，例如強化核心、重量訓練、高強度訓練。如此一來，她可以增加肌肉量，提高新陳代謝，幫助她一天下來燃燒更多熱量。
Frequency- If she really wants to slim down, it is recommended by the National Association for Fitness Certification (NAFC) that she completes 300 minutes of moderate-intensity aerobic activities per week. In other words, I would recommend an hour of cardiovascular activity five days a week for students who are trying to slim down. These activities include: running, swimming, biking, spinning, elliptical, and aerobic dancing.
而在密集度方面，根據美國NAFC建議，想要瘦身的她必須每週達到300分鐘的中強度有氧訓練。簡單來說，對於想瘦身減重的學生，我會建議每週五次、每次一小時的有氧運動。這些運動包括：跑步、游泳、腳踏車、飛輪、划步機、有氧舞蹈。
The key here is to strike a balance among the three big factors. Take a moment and evaluate your workout schedule. Find out what could be improved upon and make those changes accordingly.
說這麼多，其實想傳達的就是要在「時間、強度、密集度」三者之間取得平衡。希望想要再進步的你們重新想一下自己現在的運動方式，藉此找到自己可以改善的方向！
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This week, I will be answering extensively on one FAQ per day. Happy training! 😊
這禮拜我會每天回答一個常見問題～大家一起變得更健康，加油！👍🏼👍🏼👍🏼
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