你们在健身房里，先做哪个, 怎么安排?

Pool, SPA, SANUA, Steam, Swim，GYM Cardio exercise,yoga, pickleball，weight ...

最佳的安排对初学者？干，湿，冷，热，动，静,  蒸，烤...

疫情三年，今年返回GYM， 找了一家最贵的健身房，什么都有，包括美女，帅哥, 教练...

 

The Best And Worst Gym Machines, According To Trainers

https://whatsgood.vitaminshoppe.com/best-and-worst-gym-machines/

 

pool and sauna

https://greatbackyard.com/blogs/news/how-to-get-the-most-out-of-your-pool-and-sauna#:~:text=SWIM%20IN%20THE%20POOL%20FIRST&text=The%20sauna's%20penetrating%20heat%20has,heat%20helps%20increase%20blood%20flow.

https://saunahelper.com/sauna-before-or-after-swimming/

 

What order should you use spa facilities?

Try not to feel embarrassed of a little stubble; body therapists are used to it." All of our experts agree that you should keep your menu of treatments in this general order: steam/sauna, bath treatment, scrub, massage, and then facial.

 

Should you hot tub before or after a workout?

Pre-Workout
Slipping into a hot tub for a quick soak before your workout can help prep your body for exercise. The hot water loosens and relaxes your muscles, so they're not stiff when you hit the gym. Soaking beforehand can also increase blood flow and circulation.

 

Is it better to soak in hot or cold water after workout?

Finally, a 2015 study found that cold, applied immediately after exercise, was more effective than heat at reducing DOMS. Interestingly, there's some evidence that cold water immersion may improve immune function

 

Cold shower vs Hot shower:

Cold showers can help reduce inflammation, relieve pain, improve circulation, lower stress levels, and reduce muscle soreness and fatigue. Hot showers, meanwhile, can improve cardiovascular health, soothe stiff joints, and improve sleep. Understanding when to take a hot or cold shower is essential.

(气血不足的人，不要试冷水浴）

 

Personal Trainer: what we expect?

https://www.acefitness.org/resources/everyone/blog/65/working-with-a-personal-trainer-what-to-expect/#:~:text=A%20personal%20trainer%20can%20help,workouts%20both%20fun%20and%20effective.

 

Pickleball

Moderate intensity exercise from pickleball can lower your blood pressure, improve cholesterol levels and blood sugar regulation, and burn calories to help you maintain a healthy weight. While getting a great, agile workout, the movement of your paddle — and entire body — can tone your muscles and improve your balance.

 

所有跟帖： 

• 热身 锻炼 放松 基本这三步 中间看看美女帅哥啥的 -小眼睛精灵- ♀ (0 bytes) () 01/17/2023 postreply 06:45:00

• 外加聊天。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:29:13

• 先做拉伸，然后cardio 热身，然后力量，然后拉伸，这是一般力量训练的routine -落花飘零- ♀ (199 bytes) () 01/17/2023 postreply 08:09:12

• 打卡：100个开合跳+100个摸脚跳。 -严惠姗- ♀ (0 bytes) () 01/17/2023 postreply 09:05:43

• 哇这个很厉害啊，我都做不下来 -落花飘零- ♀ (0 bytes) () 01/17/2023 postreply 09:06:25

• 谢谢鼓励。一气做完，心率120.我都想是不是太小儿科了，刚想删掉。你都夸我了，那就留在这儿。 -严惠姗- ♀ (0 bytes) () 01/17/2023 postreply 09:14:30

• 各100个，很牛的，绝大部分人做不下来的 -落花飘零- ♀ (0 bytes) () 01/17/2023 postreply 09:16:48

• 啊，真的？那我要坚持下去。特别爱看tryonetry优美的姿势。 -严惠姗- ♀ (0 bytes) () 01/17/2023 postreply 09:41:06

• 给上张照片吧... -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:43:38

• 给你照片和视频： -布兰雅- ♀ (108 bytes) () 01/17/2023 postreply 15:44:15

• 赞！各100个，心率能保持在120， 厉害 -小眼睛精灵- ♀ (0 bytes) () 01/17/2023 postreply 09:20:39

• 我的fitbit显示，静息心率全年，三个月，都是54.谢谢鼓励！你们都太厉害了。 -严惠姗- ♀ (0 bytes) () 01/17/2023 postreply 09:43:18

• 她不差钱！ -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:27:41

• LOL -落花飘零- ♀ (0 bytes) () 01/17/2023 postreply 09:39:19

• 哈哈，你恢复瑜伽班了吗? -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:45:01

• 恢复了！11 月1 号恢复的。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:51:05

• 太棒了! 我从今年今年开始... -va168- ♀ (0 bytes) () 01/17/2023 postreply 09:53:17

• 我今年还加了跑步，有愿望，没啥行动！因为不是喜欢的。 -lawattaction- ♀ (0 bytes) () 01/17/2023 postreply 09:59:35

• 其实最实在的还是广场舞,只不过国外没地方去跳... -va168- ♀ (0 bytes) () 01/17/2023 postreply 10:10:40

• 就是，一个人跳着没劲，不容易坚持。要有几个人一起跳就好了。我朋友有个5人帮，天天一起跳了2年了。 -严惠姗- ♀ (0 bytes) () 01/17/2023 postreply 10:53:28

• 请教练，做计划，定目标，嘻嘻 -xiaojunhuang- ♀ (0 bytes) () 01/17/2023 postreply 10:17:00

• 年岁大了，不想太push自己，慢慢摸索一段时间... -va168- ♀ (0 bytes) () 01/17/2023 postreply 10:38:31

• 这个问题问得好，也想知道 -polebear- ♀ (0 bytes) () 01/17/2023 postreply 17:22:23

• 我上回去健身房，上跑步机，跑8迈，下跑步机，走人 -喵儿爸- ♂ (0 bytes) () 01/17/2023 postreply 21:39:44

• 看你去健身房的目的还有自己的时间富余程度了，是为了消磨时间，社交，还是提高体能，兴趣。。。 -GoGym- ♀ (183 bytes) () 01/18/2023 postreply 07:30:14