關於 workout per day ，我們在網路上蒐集到這些相關的討論、資訊與評價

Taking Optimum Nutrition Gold Standard 100% Whey Protein for post-workout is a convenient way for me to hit my daily protein intake 😉Especially when I need to work everyday, it helps me to save time on preparing whole food that contains high protein. With 24g of protein per serving to support muscle building/maintenance and recovery, what I need to do is mix with water in a shaker and it is done! 💪That's the secret on how I am able to keep myself workout everyday as the whey protein helps muscle recovery and reduces muscle soreness the next day. The taste is soooo smoooooth and creamy 🤤It's also come with different flavours such as double chocolate and vanilla. You'll feel the differences after taking this high-quality whey protein! Check out now!
#teamon #optimumnutrition @optimumnutrition.my

The National Day parade may be postponed, but celebrations still go on!!🇸🇬 I have partnered with @thruapparel to host a #SingaporeNationalDayGiveaway🎉

1 lucky winner will receive an activewear set from @thruapparel (one sports bra and one leggings of your choice!).

The winner will be chosen from both @thruapparel and @jitterhaps comments section.

TO WIN:
1️⃣ Follow @thruapparel and @jitterhaps
2️⃣ Tag 1 workout buddy per comment
3️⃣ Share this post to your story and tag @thruapparel

Contest ends 8 August, 23:59
Winner will be announced on 9 August by @thruapparel.

Good luck, #thruLadies 💪🏼
*Gentlemen, you are welcome to join this giveaway to win a set for your ladies too!

⚠️This contest is open to Singapore residents only.

Happy National Day!

📷 @deionteo

Penat, or tak ada energy to workout. Macam mana nak stay active?

Lately ramai tanya Nana soalan ni.

I would say, go for active recovery or light active activity.

Utk yg consistent intense workout hari2 - HIIT, cycling, boxing & etc, on days when u feel lethargic or sore especially, take a day or 2 off from your usual routine and get into active recovery such as yoga, dynamic stretch, fusion training, animal flow or tai chi.

Lagi2 beginner, although buat basic exercises 1-2 days per week, sore tu boleh jadi berhari-hari. Betul tak?
So on non-workout days, buat je light stretching or yoga ok.

4 situasi u shld do active recovery/rest instead of intense workout:

1️⃣ Bila tgh Stress. Sometimes bila kita stress & do intense workout, kita akan tambah lagi stress pada badan kita. Stress ni bukan pada mind shj Tapi stress pada badan. Benda ni la kdg2 buat kita payah nak hit our fitness goal or even buat kita bloated & rasa bertambah lesu.

2️⃣ Bila x ckp tido. Instead of buat intense exercise, better nap to recharge. Kalau buat exercise, probability utk dapat injury tinggi & boleh increase inflammation dalam badan, kacau immune response & metabolism. Rehat & crush your workout the next day. You can also do simple meditation on this day.

3️⃣ Bila x sihat. Kalau flu, light fever or PMS. Rehat atau kurang kan intensity exercise. Boleh consider senaman duduk atau super simple yoga yg x banyak movement tunduk/berdiri.

4️⃣ Bila tgh SORE/DOMS. Muscles need to rest for it to recover. Kalau sore sgt & kita push to workout, your body may take longer rest periods in order to heal & increase your risk of injury (tear). So kalau rasa muscle tight sangat, take a step back. Buat mobility, stretching, foam roll or work on your flexibility.

Sebenarnya banyak lagi nak share, Tapi x cukup space nak tulis 😂

Anyway, this beautiful yoga mat is from @mysugarmat suka gila yoga mat ni. Velvet finishing, non-slip & cantik gila 😍

Cute outfit #underarmourwomen

Share with me apa korang buat utk recover ⬇️

#shotoniphone12promax #applewatchseries6

Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
Full recipes and meal plans are available on FIO! SUBSCRIBE: http://bit.ly/SUBJoannaSoh |
Follow my IG: https://instagram.com/joannasohofficial/

Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm

Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp

Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q

Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

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
________________

Get the full recipe on FIO! Sign up here for 25% Off all FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO

You only need 20 ingredients for all these recipes!! They are absolutely flavourful, simple to prep and wholesome!! I've used healthier cooking methods such as light stir-frying, baking, steaming and boiling. Try them out and let me know which is your favourite dish in the comments below!

BREAKFAST - Mushroom Egg Muffins (6 muffins)
1) 6 Eggs - 468cals
2) 1/2 Red Bell Pepper, diced
3) 1/4 cup Mushroom, diced
4) 1/2 can of Tuna
5) 1/2 tsp. Cajun Seasoning
6) Salt & Pepper to taste
Per Egg Muffin - 94Cals


LUNCH - Asian Salmon Stir Fry (serves 2)
1) 1 Salmon Fillet, cut into cubes
2) 1/2 cup Green Beans, trimmed & sliced
3) 1 cup Mushrooms, sliced
4) 2 garlic Cloves, minced
5) 1 tbsp. Soy Sauce, divided
6) 1 tsp. Sesame Oil
7) Spring Onions, chopped

Soba Noodles & Edamame Salad (Serves 2)
1) 90g uncooked soba noodles
2) 1/4 cup Edamame, unshelled
3) 1/2 tbsp. Sesame Seeds
4) 1 tsp. Sesame Oil
5) 1 tsp. Chilli Flakes
6) Spring Onions

TOTAL LUNCH CALORIES - 470Cals


DINNER - Steamed Soy Ginger Barramundi (serves 2)
1) 1 Barramundi Fillet (about 12oz), or other white fish of your choice
2) 1/4 cup Ginger, finely sliced
3) 1/4 cup Spring Onions, sliced
4) 2 Small Chillies, chopped
5) 1 tsp. Sesame Oil
6) 1 tsp. Soy Sauce

Stir-Fried Mixed Vegetables (serves 3)
1) 1 Head Broccoli, cut into florets
2) 1 Carrot, thinly sliced
3) 1/2 Red Bell Pepper, sliced
4) 2 Garlic Cloves
5) 1/2 tsp. Sesame Oil
6) 1/2 tsp. Soy Sauce
7) 1/2 tsp. Chili flakes

Total Dinner Calories (including 1 bowl of white rice) - 500Cals

_

Subscribe to my channel : http://youtube.com/linoralow

A1 Front Squats 6 reps tempo
A2 Split Squats 8 reps per side
A3 Donkey Kicks 15 reps per side

B1 Good Mornings 6 reps
B2 Single Leg Romanian Deadlift - 8 per side
B3 Glute Bridge - 15 reps

Follow the tempo in the video. If you don’t have a barbell at home, here are some alternatives - kettlebell, dumbbell + bands, backpack with heavy books.

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
Tiktok: linoralow

Episode 5: CYCLING IN SINGAPORE TOUR WITH GOPRO HERO 9 Health benefits of regular cycling
Health benefits of regular cycling

Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.

The health benefits of regular cycling include:
increased cardiovascular fitness
increased muscle strength and flexibility
improved joint mobility
decreased stress levels
improved posture and coordination
strengthened bones
decreased body fat levels
prevention or management of disease
reduced anxiety and depression.
Back to top
Cycling and specific health issues

Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control

Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat. If you’re trying to lose weight, cycling must be combined with a healthy eating plan. Cycling is a comfortable form of exercise and you can change the time and intensity – it can be built up slowly and varied to suit you.

Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour.

If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.
Cardiovascular disease and cycling

Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases.

Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30,000 people aged 20 to 93 years found that regular cycling protected people from heart disease.
Cancer and cycling

Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling

The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling

Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.

Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling

Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.