MW Fitness Personal Trainer

New location, New centre, New motivation

HKU B-Active · 460 Queens Road West, 1/F Novum Place, Shek Tong Tsui, Hong Kong ★★★★★ · Fitness center

Exercise if Medicine On Campus Month

We have an entire month of FREE activities! Visit our website for all the fun activities and workshops we offer and sign up before they're all full:
https://www.eim.cse.hku.hk/eim-month-activities

*The activities are only open to our HKU Campus Community sports members (Staff, students, retirees, family members, alumni).

EIM MONTH ACTIVITIES | EIM at HKU CSE with the collaborative support of the University Health Services, is promoting Exercise is Medicine month, which is a worldwide initiative that calls upon universities and colleges to engage in the promotion of physical activity as a vital sign of health. We believe that physical activity is int...

現今香港的健身市場模式正在改變，24小時開放健身室將會成為主導。請大家作比較及小心選擇。

The fitness industry of Hong Kong is changing today, and the 24-hour open fitness room will become the dominant. Please compare and carefully choose.

https://www.anytimefitness.hk/
https://www.utimefitness.com/
https://www.4wardfitness.com.hk/
https://www.go24fitness.com/
https://247.fitness/

MW Fitness Personal Trainer updated their business hours.

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Bedtime Stretches To Relieve Lower Back Pain - Want more yoga and exercise? Become a woods warrior, try this lower body workout, then end the day with bedtime stretches that relieve lower back pain. Check out my 200hour yoga teacher training experience and read about the school I attended here. Ohhhh lower back pain and pressure. How many times…

http://mwfitness.hk/balanced-diet/

Different foods have different nutritional values. Eating too much or too little will certainly affect our health. Eat according to the Food Pyramid and you will obtain the right amount of nutrients and calories to stay healthy and can prevent diseases that are related to eating such as high blood pressure, heart diseases, stroke, osteoporosis and cancer.

EAT MOST Grains and Cereals

EAT MORE Fruits and Vegetables

EAT MODERATELY Meat, poultry, fish, eggs, dry beans and dairy products

EAT LESS Fats, oils, salts and sweets

DRINK 6 TO 8 GLASSES EACH DAY Fluid

吃最多─五穀類

吃多些─蔬菜、瓜果類

吃適量─肉、魚、蛋、豆類及奶品類

吃最少─油、糖、鹽類

每天喝 6 至 8 杯流質飲品

Balanced Diet - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

http://www.mwfitness.hk/article-press/stretching/

Stretching

Health benefits :

-stretch and exercise different parts of your body, improve the mobility of joints and relax your muscles

-can be taken as warm-up before exercise and subsequent cool-down after exercise as it will help relax tense muscles, improve the mobility of joints, relax the mind and reduce the stiffness of muscles

-increase physical strength and enhance performance during exercise

-reduce the risk of sustaining injuries during exercise

Types of exercise :

Stretching exercises for different parts of the body

Guidelines :

-avoid making jerky movements or doing ballistic stretching

-maintain smooth breathing. Repeat each movement for 1-2 times, and sustain the posture for 10-30 seconds for eachmovement. The stretching muscles should be kept relaxed whereas the part of body being stretched should tense upslightly

伸展運動

效能：

• 可為身體不同部位進行伸展運動，活動關節，舒展筋骨

• 可作為運動前的熱身及運動後的紓緩，能夠放鬆緊張的肌肉，改善關節活動，鬆弛神經，減低肌肉僵硬

• 增強運動能力及表現

• 減低運動受傷的機會

種類：

身體不同部位的伸展運動

指引：

• 避免進行抽動或彈振的動作

• 保持呼吸暢順，每個動作做1-2次，每次停留10-30秒，伸展中的肌肉應保持放鬆，而伸展部位要有輕微拉緊的感覺

Stretching - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

http://www.mwfitness.hk/article-press/core-training/

Core Training

Health benefits :
-strong core muscles make it easier to do many physical activities
-impove muscles in your pelvis, lower back, hips and abdomen to work in harmony
-improve your balance and stability
-increase the protection ability of the body
-reduce the chance of sustaining injuries

Types of exercise :
Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise

Guidelines :
-maintain balance and stability
-maintain an appropriate speed for the movements and never go too fast during exercise
-maintain smooth breathing during exercise is a must
-train every part of your body (such as the limbs and the trunk) evenly

核心鍛鍊

效能：
• 強大的核心肌肉，使它更容易做很多的體力活動
• 改善骨盆肌肉，腰背部，臀部和腹部協調工作
• 增強平衡與穩定
• 增加身體保護能力
• 減低受傷機會

種類：
任何涉及使用到腹部和背部肌肉的協調方式的運動

指引：
• 訓練時保持平衡與穩定
• 運動時的動作速度應適中，不宜過快
• 練習時必須保持呼吸暢順
• 平均地訓練身體每一個部分（如四肢和軀幹）

Core Training - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

http://www.mwfitness.hk/article-press/cardio-training/

Cardio Training

Health benefits :

-enhance blood circulation and strengthen cardiopulmonary functions

-burn calories and help maintain healthy body weight

-help reduce the risk of having chronic diseases

-help relieve stress

Types of activities :

Swimming, hiking, QualiWalk, cycling, jogging, aerobic dance, badminton, tennis, Tai Chi, etc

Guidelines :

-choose activities suiting your ability and interest

-increase the intensity of exercise and its duration progressively according to your capability

-doing exercise for at least 30 minutes (aggregate time is acceptable) daily is recommended

心肺功能鍛鍊

效能：

• 促進血液循環，增強心肺功能

• 燃燒卡路裡，有助保持健康體重

• 有助避免慢性疾病

• 有助紓緩壓力

種類：

游泳、行山、優質健行、踏單車、緩步跑、跳健康舞、打羽毛球、打網球、耍太極等

指引：

• 宜選擇適合自己能力及興趣的活動

• 運動的強度及運動時間須按自己的能力而循序漸進

• 建議每日最少做30分鐘 (可以累積計算)

Cardio Training - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

http://www.mwfitness.hk/article-press/strength-training/

Strength Training

Health benefits :
-maintain the correct posture of the body and tone the body shape

-reduce chronic pain of muscles and joints
-increase the protection ability of the body
-increase physical strength during exercise
-reduce the chance of sustaining injuries

Types of exercise :
Doing exercise with fitness equipment and dumb-bells, etc

Guidelines :
-increase the resistance or weights gradually during exercise according to your capability

-maintain an appropriate speed for the movements and never go too fast during exercise

-maintain smooth breathing during exercise is a must, exhale when exercising against the resistance and inhale when the resistance is released

-train every part of your body (such as the limbs and the trunk) evenly

肌肉鍛鍊

效能：
• 保持身體正確姿勢及改善體型
• 減少肌肉關節慢性痛症
• 增加身體保護能力
• 增強運動能力
• 減低受傷機會

種類：
健身器練習、舉啞鈴等

指引：
• 訓練時的阻力或重量應該由輕至重，循序漸進，並應量力而為
• 運動時的動作速度應適中，不宜過快
• 練習時必須保持呼吸暢順，抵抗阻力時呼氣，放下阻力時吸氣
• 身體每一部份如四肢及軀幹均應均勻地鍛鍊

Strength Training - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

http://www.mwfitness.hk/article-press/

Physical activities are closely related to our daily life. If you seize every opportunity and make use of the conditions available to you, you can do exercise wherever and whenever you like. You can integrate physical activities into your daily life by stair climbing, walking, cleansing the car or doing housework, etc. Moreover, there is a great variety of physical activities for people to choose from according to their interests. Exercises can be divided into three main categories in terms of their health benefits.

運動與日常生活息息相關，只要把握機會及利用現有環境，隨時隨地都可進行運動，例如行樓梯、步行、抹車或做家務等，均可把運動融入日常生活中。此外，運動的選擇眾多，大家可按個人興趣，選擇喜愛的運動。

Article/Press - personal trainer 健身教練 全套的健康檢查、資格認證老師專業指導的健身課程，幫您實現您的健康目標

一起排毒去！

快樂餐單十個有營原則

要氹自己開心，朱古力雪糕糖水糕餅等都是comfort food熱門之選。
但高糖份食物的提升情緒作用，其實只在一時，人體血糖大上大落只會令情緒更易不穩。
真的想吃出開心，建議你參考以下由營養師設計的10個「快樂餐單」入門原則。

事實上，我們想快樂，前提重點是要：情緒穩定。尚營坊高級營養師凱詩直言：「高糖份的朱古力或雪糕就算是你再喜歡的食物，但吃完滿足完血糖上升情緒hyper完，身體釋放胰島素令血糖下降後，隨著血糖的大上大落，你的心情也會大起大跌，情緒更易波動。再加上過吃甜食引伸的肥胖問題也可能會困擾情緒，在這種矛盾關係下，吃高糖份食物並不會是『吃出開心』的有效方法。」

所以正確而言，她指要擬定一份快樂餐單，首先並不是急著吃可以氹自己開心的食物，而是應從認識會影響情緒的3種大腦神經傳導物質開始，包括：

＊ 血清素 (Serotonin)：穩定的血清素水平，會令人有開心、愉快及情緒平穩的效果。
＊ 多巴胺 (Dopamine)：可令人產生幸福、愉悅的感覺。
＊ 安多酚 (Endorphins)：運動時身體會自然釋放，可令人開心及放鬆。

「假如能夠在日常飲食及運動習慣配合下，增加上述3種物質，對我們穩定情緒建立快樂怠，肯定有幫助。」綜合分析，她指快樂餐單基本可擬定10個入門原則，建議在情緒不安或深感壓力時，可據此提醒自己應該增減哪些食物及行為，逐步令開心情緒回歸。

1） 增加維他命B6
血清素的必須元素之一是色氨酸(Tryptophan)，而要有足夠色氨酸去製造血清素穩定情緒，先決條件其實要夠充足的維他命B6作配合。食物中所有肉類都含有維他命B6，另外香蕉、西蘭花、薯仔及蕃茄汁亦含量豐富，尤其建議吃香蕉，以每日維他命B6需攝取1.3毫克計，吃一隻香蕉已能攝取約0.8毫克，非常抵是食，而且香蕉本身含有色氨素，故對製造血清素最有效益。

2） 增加色氨酸
用以製造血清素的色氨酸，實質是一種氨基酸（製造蛋白質的元素），食物中除了香蕉，乳製品及黃豆亦含有色氨酸，建議日常飲料不妨以鮮奶、豆漿取代汽水，又或小食方面選吃乳酪，以增加色氨酸的補充。

3） 增加複合碳水化合物
身體要補充複合碳水化合物，色氨酸才能有效進入大腦製造出血清素。簡單理解，複合碳水化合物即是高纖食物如麥皮、麥包、糙米、紅米等，因進食後可穩定血糖，相對亦會有助減少情緒波動情況。

4） 增加奧米加3
近期研究發現，奧米加3脂肪酸可以穩定人體血清素水準。一般建議每週食用2次深海魚如三文魚、青魚或沙丁魚，分量以每次約3両（約3隻麻將大小）的魚肉量為適合。

5） 增加葉酸
沒精打采的人很難會有開心這種情緒，是故人要開心，便一定要夠精神。攝取葉酸有助人體製造血液，令養分更有效的運送去身體各個器官之於，同時葉酸是製造多巴胺的元素，增加補充有利於產生幸福及愉悅感。食物中以深綠色蔬菜、蛋黃含量較高，例如半碗西蘭花有84微克葉酸、一隻蛋黃有24 微克，基本每日進食足夠的3分蔬菜量，要達致成人每日建議攝取量400微克，便有保證。

6） 增加維他命C
維他命C會用於製造一種壓力賀爾蒙腎上腺素，以加速人體心跳、身陳代謝，因此腎上腺素的穩定分泌對情緒、壓力管理很重要，特別當人處身情緒波動或壓力狀態，維他命C需求量會大增，必須增加攝取才能應付身體所需。維他命C豐富的食物選擇有橙、柑、西柚及奇異果，例如一個奇異果便含有75毫克維他命Ｃ，而一個橙亦有６０毫克，所以只要肯吃生果，要符合成年女性每日建議攝取約７５毫克維他命Ｃ，男士約９０毫克，其實不難，但吸煙者因身體內部壓力相對較高，攝取兩要增至１２０毫克才夠用，必須注意。

7） 減少酒精
酒精會加速身體消耗維他命Ｂ６，就越飲得多，維他命Ｂ６便越會流失，可影響血清素的製造條件。

8） 減少咖啡
主要原因是要減少攝取咖啡因，由於過量咖啡因容易令人有焦慮不安，所以假如你是咖啡精，對於高咖啡因含量的咖啡，切記要提醒自己每天要一杯起兩杯止，否則以一杯咖啡已可含有７０－１５０毫克咖啡因計算，很易超出每日建議的３００毫克攝取量，有機會影響情緒。至於朱古力、濃茶等同樣含有咖啡因的食物，其實含量不高，例如一杯茶大約只有４０毫克咖啡因。

9） 進食定時定量
餐與餐之間相距時間太長，隨著身體血糖下降，人會變得不精神、難精神雜中，甚至會情緒較易煩躁。為此，三餐的餐距最理想以大約每餐相隔４－５小時為最適合，以維持身體血糖水準。如作息混亂未能配合，想減低影響，可在餐與餐之間夾雜一些前述的開心食物為小吃，例如下午吃一隻香蕉或食一杯乳酪，都可以產生一種幫助情緒插電的作用。

10) 增加帶氧運動
運動過程會令人體釋放一種快樂元素：安多酚，因此在精選食物外，亦建議每週有３日做超過３０分鐘以上的帶氧運動如跑步、游水、急步行等，而運動後產生的放鬆感覺，對睡眠亦會有幫助，當人睡得好，心情也較易好起來。

資料來源：6月5日 經濟日報