2008 年 8 月 22 日 星期五 【晴】

阿 Paul 走左, Lindsey 請左成個月病假到 3/9 幾時返番工都未知, Katy 放兩星期假, 得番我同 Sarah 兩個 planning officer 加 Henry 仔一個 duty officer, 8, 9 月將會好難過.......

>>August 24, 2008 at 4:17:42 AM GMT+8

2008 年 8 月 17 日 星期日 【綿綿細雨】

成個 weekend 係度上網度秋季假期, 預定 21/10 - 31/10 去克羅地亞11 日, 一點也不便宜, 搭火車去 birmingham airport 來回要已經 50 鎊, 機票要 250 鎊, hostel 當佢 average 每晚 15 鎊就要 150 鎊, 加埋交通飲食埋單睇怕要 650 - 750 鎊到, 都未試過洗咁多錢去遠行

行程都想好, 不過思前想後之下未 make booking, 還是想盡辦法 cut cost

1. 去少 D 目的地, (不過心諗反正都去到, 又唔知會唔會再去第二次, 不如一次過攪掂佢啦)
2. 濃縮行程, 馬不停蹄, 走馬看花 (放假原意輕鬆散心, 攪到咁趕又為左咩呢)

有邊個可以幫下我呀.......

不過真係好想去克羅地亞 wor, 睇見 D 相邊個唔心動呀

Plitvice Lakes National Park (world heritage site, 亞洲人稱 "歐洲九寨溝")


















Dubrovnik old town (world heritage site)





Hvar Island





>>August 18, 2008 at 7:58:13 AM GMT+8

2008 年 8 月 9 日 星期六 【綿綿細雨】

做左一星期新 program, 第一次做 free weight training, 第一次舉鐵餅, 星期一做 flat bench press 個胸痛左兩日, 星期五做 standing squat 兩隻大脾痛左三日

new program can only be harder and tighter, can't be any easier

的而且確體能係要長時間捱出黎嘅, 仲要係持續地個個星期咁捱, 名副其實 no pain, no gain

Monday: Chest and triceps



Wednesday: Back and Biceps



Friday: Legs and shoulders




唔好以為星期一, 三, 五舉重, 星期二, 四, 六就可以 "攤抖", 雙數日係心肺帶氧運動訓練日, 要訓練呼吸, 肌肉耐力, 仲有 "消脂"

通常星期六係加長嘅 morning session, 運動晒所有 muscle group, 不過 intensity 就減低


Tuesday: Exercise bike + running belt






Thursday: Cross training + top cyclic





>>August 10, 2008 at 7:03:04 PM GMT+8

2008 年 8 月 8 日 星期五 【綿綿細雨】

what’s myth and what’s not?

You have to do a lot of sit-ups to trim belly fat. FALSE: it is not possible to trim isolated areas of the body by doing specific exercises. You will lose weight by increasing the number of calories you burn in proportion to the amount of calories you take in by eating.

You will look like a body builder if you use weights. FALSE: Lifting weights two or three times per week, performing only one exercise for each muscle group and limiting overloads, cannot cause your muscles to develop. Muscle development in body builders is the result of extended, daily weight-training sessions, performing several exercises per muscle group and using special techniques specifically to develop muscles.

Vibration plates help you to lose weight. FALSE: the increase in calorie burn derived from the use of vibration plates, without additional cardiovascular exercise, is negligible. Therefore, this is not an effective way of losing weight.

You should drink while you exercise. TRUE: it is extremely important to drink liquids before, during and after exercise. This counterbalances the loss of fluids through perspiration and breathing.

You need enough water to maintain your body at a normal temperature, thereby avoiding excessive and potentially dangerous rises in body temperature.

Exercising for anything less than an hour is a waste of time. FALSE: twenty minutes of exercise, three to four times per week, will give you better results than one hour of sporadic exercise. The frequency and regularity with which you work out are more important than the amount of time you spend exercising.

You should cut lipids out of your diet to lose weight. FALSE: a well-balanced diet should include an appropriate amount of lipids. Lipids are a very important source of energy. Not only do they help the body absorb certain vitamins, they also contribute to the formation of certain cellular components and the production of hormones. In order to lose weight on a permanent basis, you must increase the amount of calories you burn off through exercise and at the same time you must maintain a balanced intake of calories.

Freestyle exercises are better than lifting weights or using machines. FALSE: even when performing freestyle exercises, you are working with a weight - the weight of your body. The real problem is selecting the appropriate loads and performing movements correctly to minimise the risk of sustaining an injury and maximise training results.

>>August 8, 2008 at 5:01:19 AM GMT+8

2008 年 8 月 7 日 星期四 【綿綿細雨】

What is exercise and how is it done?

WHAT: definition of exercise

Aerobic activities
Aerobic activities are exercises that move large muscle mass in legs, torso and arms with cyclic and repetitive movements. They involve moderate or light effort over sustained periods of time (at least 15 minutes). For instance some typical aerobic exercises include walking, swimming, running, cross-country skiing and skating. The intensity of aerobic activity is measured by heart rate. Improvements from regular aerobic activity include reductions in adipose tissue (if accompanied by controlled calorie intake), blood pressure and cholesterol and increases in general stamina and insulin sensitivity, resulting in improved glycaemia control.

Building muscle tone/strength
Exercises to build muscle tone increase general muscle strength by using body weight or resistance. This may involve the use of bands, free weights (dumbbells and barbells) or gym equipment with counterweights or hydraulic systems.

Increasing strength initially comes by improving muscle contraction and then by increasing muscle mass. It is not necessary to build up huge muscles to feel the difference, but it is important to train at a high enough intensity to obtain results. In other words, generic training has limited benefits in that it only helps to improve and maintain muscle tone, which is important for keeping the muscles functioning efficiently. By contrast, specific work on postural muscles is beneficial for improving overall posture. Muscles are also important because they serve as shock absorbers capable of absorbing a great deal of stress and protecting the skeletal system and joints from injury. Other important benefits are physiological, such as increased heart functionality and efficient blood circulation.

Increasing flexibility
Flexibility enables you to perform all the movements involved in daily life with natural efficiency and ease. Flexibility is the result of elasticity of the muscle and connective tissues, and you can achieve it by performing regular stretching exercises. An inactive and sedentary lifestyle will lead to the progressive loss of elasticity and increase the risk of muscle tears and changes in posture. The right physical activity can prevent this type of damage by improving flexibility and correcting bad posture.


HOW: training basics

Moderate or rigorous aerobic activity should be performed at least 5 times a week, muscle tone training 2-3 times a week and flexibility exercises every day.

For aerobic activity, measuring your heart rate is considered an excellent way of evaluating the intensity of any workout. In many ways, heart rate is equivalent to the number of revolutions that an engine makes. It is therefore essential to monitor the heart rate to avoid creating too much stress. If we analyse exercise over a specific period of time, we can say that just like the RPMs of an engine (beats per minute), the heart will beat faster or slower depending on the intensity of the exercise.

If you would like to increase your strength and muscle tone, you should be lifting weights which will enable you to perform 5-15 repetitions before your muscles become tired (fewer reps produce greater gains in muscular strength, whereas more reps lead to improved muscle tone). A programme of freestyle exercises is a little more difficult to regulate since you cannot change weights. In this case you can modify the programme by increasing the number of repetitions or the difficulty level. Every movement should be performed at the right speed and within the correct range of movement. There are seven main movements to perform (see photo opposite), five joint movements and two movements for toning the torso. The five basic movements are pushing (1-2) and pulling (3-4) with the arm held horizontally and in front and leg stretching (5). The two torso exercises are for the abdominals (6) and the back (7). If you are a beginner, it is recommended that you use isotonic machines that guide your movements and ensure correct posture so that exercises are performed correctly. Once you have gained a little practice you can use cable machines and free weights, which give you more freedom of movement.

You should also develop your flexibility by stretching regularly. Stretching exercises should be carried out on each muscle group to the maximum without experiencing any pain or discomfort and while breathing deeply. Yoga is a valid alternative and focuses on developing elasticity and fluidity of movement.

>>August 8, 2008 at 5:00:08 AM GMT+8

2008 年 8 月 6 日 星期三 【晴】

Thirst, proper hydration and sports
Our body consists mainly of water and that it why it is fundamental to keep it properly hydrated with a sufficient quantity. The loss of a quantity of liquids of even less than 2 per cent of the body weight inexorably affects our athletic performance.

Perhaps not everyone knows that our body consists mainly of water, which is thus of vital importance for us. Massive losses of liquids, under certain circumstances, can be not only dangerous but even fatal, and that it why it is fundamental to keep it properly hydrated with a sufficient quantity. When the water balance is in deficit, our body gives us the sensation of thirst, a mechanism that is regulated by special nerve centres it is advisable to heed: it is important to know that when the thirst stimulus appears, the body is already dehydrated.

While the foregoing is a universal rule, it is even more important for those who practice sports, as the loss of fluids during exertion is much greater than normal: the loss of a quantity of liquids of even less than two per cent of the body weight inexorably affects our athletic performance. Let us see why.

The amount of liquids required during a specific sports activity is closely linked to the type of sport, that can be one of resistance or of strength, as well as the climate in which the training or competition are held.
The chemical energy released by physical activity is transformed into heat, so for an athlete the mechanism of heat dispersion is fundamental, like thirst, because in this way the temperature increase is limited to two or three degrees at the most. The main instruments of heat dispersion are perspiration and the evaporation of perspiration.
The water lost by the body in perspiration during physical exercise dehydrates it and must be replaced rapidly with an adequate intake of liquids: this, in addition to restoring the balance of water and salts, reduces the feeling of fatigue and facilitates elimination of the heat produced.

For this reason, in resistance sports like the marathon, cycling and running, it is advisable to drink small amounts of water frequently to prevent feeling thirsty.

A body at rest is considered to consume an average of from 1.5 to 2.5 litres of water a day. During athletic training, it is advisable to consume even more water, about 1.5 litres, starting one or two hours before the physical activity and then at more or less regular intervals during the activity. After the exertion it is always advisable to replace the body weight lost during the physical activity with an equal amount of liquids.

How to replace the lost fluids and mineral salts?

- Water\isotonic beverages:
Non-carbonated.
To be consumed before and during the activity (constant hydration)
Cool but not cold (they can cause gastric vasoconstriction with a consequent increase in the temperature that translates into intense sweating and a greater loss of liquids)
With glucids added: they improve water absorption and restore lost reserves.
- Fruit
- Vegetables
- Saline Supplements
Even the choice of the water is very important. It is a good idea to pay attention to a few rules that may help you make an informed selection:

Learn to read the label of the water carefully, choosing oligomineral and moderately mineral waters as table beverages;
Avoid excessively carbonated waters that, though they are more thirst-quenching, cause acidity;
Pay attention to the fixed residue values, nitrates, sodium, fluoride and sulfates: high contents of these substances can be bad for you;
Make sure the container is in good condition and check the expiration date: though it is not subject to deterioration, water in plastic bottles should be consumed within five to six months, and water in glass bottles within a year;
Watch the prices, as the most expensive waters are not necessarily the best.

>>August 8, 2008 at 4:50:39 AM GMT+8

2008 年 8 月 5 日 星期二 【晴】

Nutrition and athletic performance
The best training ensures the maximum physical output with the least exploitation of the body's resources. To achieve this it is important for the body to receive adequate nourishment so as to cooperate efficiently without physiological damage.

To obtain satisfactory performance, the diet is an essential factor, not only from the viewpoint of nutrition, but also from the functional and specific viewpoint depending on the type of sport practiced and the type of effort that has to be supported. The proper fuel for every engine, in other words.

There is no magic formula for everyone. Obviously, the ideal diet for an athlete is the one that satisfies the palate and at the same time ensures a complete variety of nutrients and an adequate quantity of liquids, but some foods more than others satisfy these requisites:

A balanced diet for an athlete should consist of 60 per cent carbohydrates, preferably complex (the main source of energy for the muscles comes from carbohydrates, and it is released gradually, permitting continued efforts for prolonged periods). Grains are excellent, better if whole, and also starches and legumes.
Proteins are important, especially those from white meat, fish, eggs and milk and derivatives, necessary to prevent the body from consuming the substances that make up the muscle tissues.
Even fats are fundamental (better if of vegetable origin) because they produce the energy necessary in the final stages, in case of prolonged efforts that require strength: peanuts, almonds, walnuts, olive oil and soya are ideal.
Isotonic beverages are recommended because they rehydrate the tissues and supply minerals and vitamins.
Fruit and vegetables, especially when eaten fresh and raw so that none of the nourishing substances are lost, are natural sources of vitamins, mineral salts and fibre.
The athlete's diet should always be light, and easy to digest and assimilate.
On the other hand, it is best to limit:

preserved and canned foods
alcohol
processed foods
elaborate sauces
sugar-loaded, carbonated beverages
sweets rich in fats and sugar
excessive quantities of tea and coffee
sugar and fructose
Ideally, the athlete should consume five small meals a day including two snacks, establishing the timing on the basis of the duration and intensity of the physical activity scheduled, in order to obtain the best performance.

The diet can be adjusted gradually to new nutritional needs and the amounts will depend on the amount of energy consumed every day, based not only on the activity but also on the basal metabolism, the daily routine, the person's sex and often on the stress level as well.

Before training, it is a good idea to wait an hour after breakfast and at least two to three hours after the main meals. At the end of the training session, it is advisable to wait one hour before eating.

Following this plan systematically can lead to two important advantages:

Improving the physical strength and technical ability of the athlete
Learning correct habits that will ensure better general health

>>August 8, 2008 at 4:48:10 AM GMT+8

2008 年 8 月 4 日 星期一 【晴】

How many times should you train per week?
The response depends on the type of training activity performed in addition to its aims. If the session involves a fairly intensive or extensive workout, aimed for example at improving certain muscle qualities (such as strength or stamina), a reasonable recovery period is imperative to give the body time to build new structures (enzymes, mitochondria, muscle fibres, etc.). Furthermore, in the case of particularly exhausting sessions, it is required to replenish energy reserves.

MINIMUM RECOVERY TIMES
Each type of characteristic stimulated will require different recovery times but, in principle, for a subject undergoing training of normal intensity, a 24-hr interval is sufficient; on the other hand, beginners should not ideally train more than every other day for at least the first two to three months. In the case of workouts which are particularly stressful on the joints, muscles and tendons, it is certainly preferable, particularly for the elderly and less active, to insert at least one to two rest days between two successive workouts. In such cases, the body must also reinforce these structures in order to prevent them from being damaged.

MAXIMUM TIME BETWEEN SESSIONS
Conversely, too long a time between one session and the next would lead to the positive gains from the first session being completely negated. In fact, any improvements the body makes to stimulated muscles (increased strength, stamina and so on), are only retained if they are maintained on a regular basis, otherwise they are lost since the body no longer has a need for them. Of course, the maximum interval between two successive workouts depends on the type or quality of the sessions but, for the average person, an interval of four days can already be deemed to be excessive.

WEIGHT LOSS AND METABOLIC DISORDERS
It is a completely different matter for those who are overweight or who suffer from metabolic disorders such as diabetes: in these cases daily physical activity is almost an obligation. Where exercise for weight loss is concerned, it is important to note that the bodyfs hormones respond to increased activity by increasing appetite or the capacity to absorb food, thereby increasing calorie intake. The result is that, within the space of a few days, the body re-establishes a balance, compensating for extra calorie burn with a higher calorie intake. Therefore if exercise is not prescribed in combination with a calorie restricted diet, on training days the balance will be maintained. However, on rest days calorie intake will be higher than calorie burn because more food is being consumed. Rest days between sessions therefore lead to additional weight gain, despite regular exercise. In such cases, it is essential to perform a small amount of exercise every day which, amongst other considerations, should not be too intense if weight loss is the objective. Finally in the case of diabetes sufferers, exercise has a positive effect on hormone levels, although it is necessary to adapt the subjectfs medication in response to this change. The subject is better able to manage this situation if the exercise time, duration and intensity are always the same every day; on the other hand if active and inactive days are alternated, such as by changing the time or type of exercise, it may be difficult to regulate the intake of medication.

Provided by the Technogym Medical-Scientific Research Department

>>August 8, 2008 at 4:49:18 AM GMT+8

2008 年 8 月 3 日 星期日 【綿綿細雨】



>>August 4, 2008 at 6:44:21 AM GMT+8

2008 年 8 月 2 日 星期六 【晴】

今日同 Roxy 傾新 plan 新 program, 今次同對上兩三個月做開果個完全唔同, strength 同 cardio exercise 分開做, 兩樣訓練都更加 intensive, 呢次 Roxy 真係老實不客氣

終於可以一嘗做 "全職業餘運動員" 嘅滋味, 星期一至六朝早體能訓練, 星期一, 二, 四晚踢一個鐘波, 星期四晚果場波仲要係幾 competitive, "全職" 只係指態度同熱誠

日間係 office 嘅 8 小時彷彿成為我夜晚瞓覺以外嘅作息時間

Monday: Chest and triceps training (胸肌 + 三頭肌 + 腹肌)
- 10 mins cross training machine warm up
- flat bench press (bar and biscuits)
- chest press
- chest adduction
- standing cable close grip push down
- standing cable fly
- tricep dips
- floor push up
- total abdominal curl

Tuesday: Cardio training (心肺帶氧訓練)
- 30 min exercise bike
- 20 min running belt

Wednesday: Back and biceps training (背肌 + 二頭肌 + 腹肌)
- 10 mins cross training machine warm up
- vertical traction pull
- low row pull
- lower back curl
- cable rowing single arm kneeling
- chin/dip wide grip pull
- chin/dip reverse grip pull
- dumbells rowing
- standing dumbells curls
- total abdominal curl

Thursday: Cardio training (心肺帶氧訓練)
- 30 min cross training machine
- 15 min excite top cyclic

Friday: Legs and shoulders training (腿 + 肩 + 腹肌)
- 10 mins cross training machine warm up
- bar and biscuits upright row
- bar and biscuits squat
- dumbells shoulder press
- dumbells alternate front raises
- machine shoulder press
- leg press machine
- leg curl machine
- leg extension machine
- total abdominal curl

Saturday: Free training
可以嘅話星期六出戶外踩下單車

>>August 4, 2008 at 12:53:22 AM GMT+8