This video was filmed on my very first day in the gym with @tompurvisptrts at the tail end of May. He’d never met me before, and we were on the back of an impromptu 1-hr whiteboard lecture 📝 on what most of the world calls “warming up” and at RTS we generally refer to as “exercise preparation”.
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A lot of our later conversations were much more technical 🤓 but I thought this was a really accessible way to introduce Tom to many of you who won’t be aware of the man who is behind so much of the accurate information you’ve learnt over the years.
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Tom’s a big proponent of his own RTS motto of “Think science, speak client” and meeting the person you’re talking to “where they’re at” 🗣 You’ll note how casual his terminology was here because he wasn’t sure yet what I was comfortable with. A month later it would probably sound like French to most of the general population 😂
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Anyway, here he’s putting in quite simple layman’s terms what is happening during a warm-up set ⚡️ He’s just getting his muscles “used to” contracting, because 5 minutes ago they were doing nothing 😴
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Think of those sets in terms of their purpose. They’re to prepare your joints for the range they’re going to have to explore, your muscles to contract and the force they and their connective tissue are about to produce and translate respectively, and your neural system to make all of this happen with maximal effort 💯 Yes, the process will encourage increased blood flow so don’t worry about that🫀
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Lastly, they represent your opportunity to focus on what feels good today and what doesn’t 🤔 and what cues you’re going to focus on delivering in your set this session (based on either an intention bias or something in particular you’re working on or experimenting with) without the distraction of managing and controlling heavy load 🥵
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If you start thinking about your “non-working” sets in this manner, you might just find you stop wasting too much energy “getting warm” 🤒🤦🏻‍♂️ and instead spend it improving the readiness of your mind 🧠 muscles 💪🏽 and joints 🦾 to execute the sets ahead of you.
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Bonne courage, mes amis préparés. Go forth and contract.

Language can be definitive.
Deep.
Minimal.
Maximal.
Physical.
Soft.
Loud.

It has the power make you pause.

Explore a season of definitions. Shop the campaign: calvin.re/MensNewArrivals
calvin.re/WomensNewArrivals

【家庭醫學】~ 靜態伸展/動態伸展 (Static and Dynamic Stretching)

最近的演講中，有人問到這個問題，而且發現與會者們都很有興趣；本來還以為很多人都知道了，現在拿出來分享一下。

先來簡單定義一下靜態和動態伸展吧：

※ 靜態伸展 (Static Stretching)

靜態伸展，應該是我最早接觸到的伸展，從小學體育課老師都這樣教 (你看看有多OLD SCHOOL了)。靜態伸展時，通過維持同樣姿勢一段時間 (約15-60秒不等，重覆數次)，來放鬆一塊肌肉或一組肌肉 (及附近的軟組織，如肌腱、韌帶)。

研究中，主要的好處是可以提升活動範圍 (ROM, range of motion)

※ 動態伸展 (Dynamic Stretching)

動態伸展，顧名思義，就是用一組動作，去讓目標肌群活動，以提升局部的血液供給，刺激神經肌肉連結，而達到熱身的目的。

為什麼動態伸展會越來越紅呢？其實和一些研究結果有關：

一開始，1980 年代的研究發現，運動前的靜態伸展會降低肌肉力量。後來就很多相關的研究報告指出：會造成跑步時的短跑時間減少、籃球運動員跳躍高度降低、足球運動員敏捷性降低以及精英男女運動員的力量產生減少等方面。

但是，靜態伸展並不會有長期的危害，這些肌肉力量下降也只是暫時性的；所以，我覺得拿來當運動後的收操動作是沒什麼問題的。而且，研究也指出，活動前靜態伸展的每個動作控制在45秒以內，就可以大大減少負面影響。

當然，有人說靜態的不好，就會有學者開始研究動態伸展的好處了；研究中指出，可以有效提高活動範圍、最大肌肉力量、短跑和垂直跳躍表現。另外，也有提到可以避免運動傷害。

〖小結〗

我個人建議如果是要去跟人家輸贏的時候，運動前的熱身以動態伸展為主，如果安插靜態伸展的動作，也不要單一肌群超過45秒；運動後則兩者都可以做，甚至明顯的肌肉緊繃的區域，還可以用泡棉滾筒去加強放鬆的效果。

※ 參考文獻：

1. Power, Kevin, et al. "An acute bout of static stretching: effects on force and jumping performance." Medicine & Science in Sports & Exercise 36.8 (2004): 1389-1396.

https://doi.org/10.1249/01.mss.0000135775.51937.53

2. McMillian, Danny J., et al. "Dynamic vs. static-stretching warm up: the effect on power and agility performance." The Journal of Strength & Conditioning Research 20.3 (2006): 492-499.

https://doi.org/10.1519/18205.1

3. Behm, David G., and Anis Chaouachi. "A review of the acute effects of static and dynamic stretching on performance." European journal of applied physiology 111.11 (2011): 2633-2651.

https://doi.org/10.1007/s00421-011-1879-2

4. Simic, L., N. Sarabon, and Goran Markovic. "Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review." Scandinavian journal of medicine & science in sports 23.2 (2013): 131-148.

https://doi.org/10.1111/j.1600-0838.2012.01444.x

#靜態伸展 #動態伸展
#Static_Stretching #Dynamic_Stretching

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全国の玩具野郎は集結せよ！！
2021年8月発売「トランスフォーマー キングダム KD EX-10 マクシマルスカイワープ＆サイドスワイプ / Battle Across Time Collection」のレビュー！コメント待ってます(´ー`)/

全国の玩具野郎は集結せよ！
※This video is for adults over the age 14 and over.
※この動画は14歳以上の方を対象としています。
NEW!!▽【OP&EDテーマ】 『ヲタファの秘密基地』DL販売開始！
https://big-up.style/2PNDg6i88U

▽Twitter→https://goo.gl/PlgEcI
▽LINEヲタファ公式アカウント@wotafa →https://lin.ee/8mBTfEO
▽玩具野郎ジャージ 新発売！→https://goo.gl/4MVHw5
▽【OP&EDテーマ】 『ヲタファの秘密基地』
https://www.youtube.com/watch?v=yWJSYKxXXSw

▽ヲタファの玩具レビュージャンル別PLAY LIST↓↓↓
歴代戦隊ロボレビュー→https://goo.gl/O97BAO

積みプラを崩せ！ガンプラレビュー→https://goo.gl/WSvQag
トランスフォーマー 専門レビュー→https://goo.gl/Ml7jo9
懐かしの傑作玩具レビュー→https://goo.gl/wROJ2C
TF非正規（ TFっぽい人）レビュー→https://goo.gl/Ob3JPD
世界のおもちゃレビュー→https://goo.gl/OXj3sZ

NEW!!【OP&EDテーマ】 『ヲタファの秘密基地』
https://www.youtube.com/watch?v=yWJSYKxXXSw

Welcome to my channel [WOTAFA's Secret Base].
I am a toy reviewer and a guitarist.
In this channel I review mainly Japanese toys such as
Kamen Rider, Power Rangers, Sentai, Transformers and more.
Besides Japanese toys, I review popular toys from all over the world and
vintage / antique toys.
Thank you so much for watching! Please subscribe for more.
**Subscribing is free! I won't take your money, just your time.

#ヲタファ #wotafa #Transformers

【チャンネル登録宜しくお願いします】→https://goo.gl/1goJOf
全国の玩具野郎は集結せよ！！
2021年7月発売「 海外版 トランスフォーマー キングダムシリーズ Battle Across Time Collection オートボット ミラージュ&マクシマルグリムロック」をじっくりレビュー！コメント待ってます(´ー`)/

全国の玩具野郎は集結せよ！
※This video is for adults over the age 14 and over.
※この動画は14歳以上の方を対象としています。
NEW!!▽【OP&EDテーマ】 『ヲタファの秘密基地』DL販売開始！
https://big-up.style/2PNDg6i88U
▽LINEヲタファ公式アカウント@wotafa →https://lin.ee/8mBTfEO
▽Twitter→https://goo.gl/PlgEcI
▽玩具野郎ジャージ 新発売！→https://goo.gl/4MVHw5
▽【OP&EDテーマ】 『ヲタファの秘密基地』
https://www.youtube.com/watch?v=yWJSYKxXXSw

▽ヲタファの玩具レビュージャンル別PLAY LIST↓↓↓
歴代戦隊ロボレビュー→https://goo.gl/O97BAO

積みプラを崩せ！ガンプラレビュー→https://goo.gl/WSvQag
トランスフォーマー 専門レビュー→https://goo.gl/Ml7jo9
懐かしの傑作玩具レビュー→https://goo.gl/wROJ2C
TF非正規（ TFっぽい人）レビュー→https://goo.gl/Ob3JPD
世界のおもちゃレビュー→https://goo.gl/OXj3sZ

NEW!!【OP&EDテーマ】 『ヲタファの秘密基地』
https://www.youtube.com/watch?v=yWJSYKxXXSw

Welcome to my channel [WOTAFA's Secret Base].
I am a toy reviewer and a guitarist.
In this channel I review mainly Japanese toys such as
Kamen Rider, Power Rangers, Sentai, Transformers and more.
Besides Japanese toys, I review popular toys from all over the world and
vintage / antique toys.
Thank you so much for watching! Please subscribe for more.
**Subscribing is free! I won't take your money, just your time.

#ヲタファ #wotafa #Transformers #KINGDOM

內容製作產出不易，你的 按讚訂閱分享 是支持我們的動力。
（發1篇影片要看超過20幾篇研究文獻再整理出最摘要建議，不幫我追蹤,按讚,分享出去，
安內甘丟 ~ XD ）
168間歇性斷食，運動營養師我也早已實行多年，但過去自己用的配法沒有說太多是因為一直在等研究證據出現來支持我的觀點（畢竟有一分證據才說一分話）。
以前已經有些研究發現若只作斷食而不搭配運動容易掉肌肉，
但這次有更新的研究發現支持下可以來跟大家說：你可以改成168間歇性斷食 搭配 重訓 就可避免掉肌肉還能減脂，但該怎做呢？
很簡單今天影片來教大家怎麼安排會更好，並用全家便利商店的 蛋白纖食餐
來示範說明。
對影片中研究有興趣的，我把文獻來源放在最底下。
附註：本次討論針對都是沒有疾病的成年人為對象，若在生病中或有慢性疾病像是糖尿病，或特殊族群例如：學齡青少年、兒童、孕婦、年長者、飲食障礙者、腸胃不適者等等，都不是今天討論的對象。若有其他您不確定的狀況，請先諮詢過您的醫師或營養師意見。
--
#個人運動飲食安排有疑問者建議請先洽詢運動營養師 #168 #斷食。
#增肌減脂 #飲食顧問服務 #營養講座 #運動營養
#促進運動表現飲食顧問服務 #減重 #減肥 #運動營養師 #競技運動營養師 #營養品顧問 #拼pin小教室
#北市大運科所 #SportsNutrition #SportsDietitian #SportsScience
#Inbody570 #統一陽光豆漿 #全家健康志向 #蛋白纖食餐 #超級大麥 #運動應援

想看更多營養知識？快按下「訂閱」及小鈴鐺，一有新影片，馬上通知你！
臉書 https://pse.is/N6N95
IG https://pse.is/LDHNQ
YouTube https://pse.is/NG4SH

文獻來源：
Lowe, D. A., Wu, N., Rohdin-Bibby, L., Moore, A. H., Kelly, N., Liu, Y. E., ... & Weiss, E. J. (2020). Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial. JAMA internal medicine, 180(11), 1491-1499.

Tinsley, G. M., Moore, M. L., Graybeal, A. J., Paoli, A., Kim, Y., Gonzales, J. U., ... & Cruz, M. R. (2019). Time-restricted feeding plus resistance training in active females: a randomized trial. The American journal of clinical nutrition, 110(3), 628-640.

Stratton, M. T., Tinsley, G. M., Alesi, M. G., Hester, G. M., Olmos, A. A., Serafini, P. R., ... & VanDusseldorp, T. A. (2020). Four weeks of time-restricted feeding combined with resistance training does not differentially influence measures of body composition, muscle performance, resting energy expenditure, and blood biomarkers. Nutrients, 12(4), 1126.

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., ... & Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of translational medicine, 14(1), 1-10.