1st October Newsletter | 4wardfitness

Newsletter 7th Edition 1st October 2018

WE are Spartans!

秋風起,唔經唔覺已經嚟到10月...天氣漸漸開始轉涼,出去做運動記住著多件風褸啊!

 

今期嘅4ward月刊,將會披露準備下個月Spartan Race嘅獨家竅門!如果你想搵人監督住你,做足體能準備,當然要參加我哋同Spartan Race合作舉辦嘅Community Workout啦!我哋到時亦會參加賽事,同大家一齊作戰!減脂過程只係控制攝入嘅卡路里就夠?其實仲有好多嘢注意!膊頭肌肉緊張痠痛?醒你5種舒緩方法,改善肩頸膊痛!4ward最新推出「24小時不同時段小組課堂」,為需要輪更同工作時間不定時嘅你而設,你今日試做咗未?

It is already the month of October! The weather is getting cooler and before you know it, those windbreakers will eventually have to come out of your closets for any outdoor running or hiking activities.

In this edition of our 4ward Newsletter, we will speak briefly about how you should train for the Spartan Race! For those of you who are interested, we are indeed participating in the event and forming our very own 4ward Fitness team to race so stay tuned for more updates. This edition will also explore the topic of fat loss and whether losing fat is simply achievable by just controlling your calories. For those of you having tight shoulders, good news… we will provide you 5 different solutions to alleviate those tight shoulders instantly and feel better in the long run. Lastly, have you tried our newly installed Fitness On Demand? What are you waiting for?

Cardio Training

無論你係參加「衝刺賽」定「超級賽」,你都需要充分鍛鍊自己喺帶氧運動方面嘅強度同持久度。由於呢兩個比賽組別大部份時間都係奔跑、行走同跨越障礙,我哋建議你透過4ward嘅「HIIT」、「4D 動感單車」以及「韓國軍訓」嘅課堂加強相關實力。

Regardless if you are running for the Sprint or the Super, you may want to take into consideration that cardio training will hugely benefit you as both races demand a whole lot of cardio strength and endurance. As you will be on your feet most of the time and tackling through obstacles, training that may be suitable for you include our HIIT, 4D Spin, and our Korean Military Training small group classes.

Upper Body Strength

參加Spartan Race前,最容易被忽略嘅就係上身力量訓練。比賽過程中有好多需要攀爬、推拉同負重嘅環節,尤其會需要爬繩上另一個挑戰據點。你需要盡快將手臂、後背、胸口同肩膊嘅肌肉訓練加入你日常嘅操練當中,以免比賽途中乏力造成意外。

Yes there will be a lot of climbing, pulling, pushing and carrying movements involved during the race. Having good upper body strength will also come in hand especially during the part of the race where rope climbs are required. With proper weight training that involves the arms, back, chest and shoulders, you will need to consider incorporating those exercises into your routine as soon as possible.

Lower Body Strength

「深蹲」係所有負重訓練當中,最有效亦最難做好嘅下肢鍛鍊。只係簡單一個動作,已經有超過5種需要協助工具嘅變化。最常見嘅例如:「槓鈴深蹲」、「壺鈴深蹲」、「相撲式深蹲」、「單弓箭步深蹲」及「史密斯機深蹲」等。無論邊一種深蹲方法,都會幫你嘅比賽過程如虎添翼。除咗深蹲,4ward嘅「4D 動感單車」課堂一樣可以幫你增強下肢力量。透過增加單車阻力,鍛鍊下肢嘅肌耐力同肌肉強度,同時可以加強心肺功能,一舉兩得。

Nobody likes squats. Well….we do! Barbell squats, Goblet Squats, SUMO squats, single leg squats, smith machine squats…any squats would build the necessary strength that is required for you to complete the race. As a training alternative, you may also want to consider our 4D Interactive Spinning class as a means to build lower body strength and endurance, while working your cardiovascular system simultaneously. Kill 2 birds with one stone 😊

Core Strength

「朱古力腹肌」可其吸引,但其實只要核心肌群夠力量,即使無「朱古力腹肌」都可以挑戰自我! Sit up同捲腹已經做到悶?即刻為你嘅核心肌群訓練加入其他元素!「HOLOFIT智能互動訓練系統」能夠提供更有效率同成效顯著嘅訓練,喺課堂中不知不覺增強全身協調同核心肌群。

We are not talking about a 6 pack here…although that would be nice. While training your core is important, training them functionally will prepare you better for the challenges ahead. Forget the traditional sit ups and crunches, sign up for HOLOFIT Core and start building some serious core strength!

Everybody loves Burpees!

Spartan Race嘅挑戰據點一般會有兩種項目選擇,如果你無辦法爬繩,就需要用「波比跳」代替;如果你孭唔到沙包上山,都需要用「波比跳」代替。所以成個過程裡面,需要做「波比跳」嘅機會甚多。如果你仲未克服做「波比跳」嘅恐懼,快啲由呢刻開始習慣啦!

If you cant climb rope, you need to do burpees. If you cannot carry that bag of sand up the hill, you need to do burpees. In short, burpees may be your best friend and you may have to do quite a number of them during the race. Perhaps it may be a good idea to get comfortable with them first?

減脂只需要控制攝入嘅卡路里?
Is Fat Loss as simple as just counting calories?

飲食係增肌減脂嘅重要一環,食少啲、郁多啲就可以減脂?你嘅身體比你想像中要複雜聰明得多....

香港無論喺生活同工作上,都講求效率同速度。往往無法做到多棲平衡嘅生活,顧及到工作同家庭,又會忽略咗健康... 想有一個健康正常嘅身體同體重,都變得有難度。

Perhaps you have heard this statement many times “just cut your intake of food and do more exercise, you will definitely lose weight”......erm...well, yes and no. While there is certainly truth to the statement, unfortunately life is just not that simple anymore.

There are many factors embedded in modern lifestyle practices that seem to work against weight management. Especially in a fast paced city like Hong Kong where there seems to be an absence of a work-life balance, maintaining a healthy weight becomes much more difficult.

​荷爾蒙

Hormones

科學研究證實,新世代嘅人類比起前一個世代嘅人類,更容易受到「荷爾蒙失調」所影響。原因係因為飲食習慣、包裝模式、環境污染所致。當我哋每日重複接觸以上受到污染同改造嘅化學物質時,就會導致身體問題嘅出現。

 

荷爾蒙為身體嘅調節器,佢會帶動身體作出燃脂、消耗同細胞修復等反應。我哋日常生活所接觸嘅化學物質同食物,都有機會存在「內分泌干擾」元素。一旦內分泌被干擾,身體就會喺適當嘅時候作出反應。例如運動時,燃脂基因被控制,身體就會作出相反嘅對應措施,令減脂過程停滯。

所以喺減脂過程中,盡量挑選非加工及人造食品,避開人工調味料等。原食材嘅卡路里不但更加低,營養價值亦都會更高。

Physiological issues brought about by hormone imbalance seems to affect more of us now when compared to previous generations. The food we eat, the packaging we use, pollutants that we are exposed to on a day to day basis, all contain chemical traces that affect our body’s ability to function properly.

 

Hormones are like regulators for our bodies. In order to carry out functions such as fat burn, energy usage, cell repair, our bodies need hormones to tell them what to do. Chemicals have been released into our natural environment and into the food we eat for many years now and these chemicals, or “endocrine disruptors”, resemble hormones in our bodies which can disrupt or provoke the same reaction in our bodies that a natural hormone would do. Imagine if these endocrine disruptors turn off genes that keep you slim and turn on genes that stores fat and keeps you hungry? Scary isn’t it?

 

Weight loss no longer seems to be just influenced by exercise and careful eating. While it is hard to determine which chemicals causes what reaction, it is perhaps good for you to be a careful consumer when making purchasing decisions.

休息及睡眠

Rest and Sleep

 

 

對於都市人嚟講,8小時嘅睡眠可能只係空談...幸好後來有研究表示,七小時嘅睡眠亦能夠讓人體進行充足嘅修復同休息。睡眠不但影響日常生活狀態,對於減脂過程更為重要。芝加哥大學於2004年發表研究結果,每日只訓4個鐘會增加飢餓感達至28%!訓教時間少於7-8小時嘅人,需要更多嘅糖分同卡路里而保持清醒,超出正常需要攝取量。而呢個現象正正就會影響荷爾蒙分泌,體重就會漸漸上升...

如果你想減脂增肌嘅計劃事半功倍,首先必需調整作息時間,達到7-8小時嘅充足睡眠。

To be honest, we hardly meet anybody who have reported getting at least 8 hours of sleep daily. In fact, we would be lucky if we achieve 7 hours of snooze time given our hectic lifestyle and fully packed schedule. While sleep is essential to our general wellbeing, getting enough sleep is also important when it comes to weight regulation.

According to studies conducted by the University of Chicago in 2004, there seems to be a direct relationship between sleeping only 4 hours a night to an increase of hormones that help us regulate hunger by 28%! So essentially what this means is that for a person who sleeps less than the needed 7 to 8 hours, he or she would feel lethargic during the day and would naturally reach for high energy or high sugar content food choices to keep them alert. With their hunger hormones out of whack at the same time, they would end up eating more than usual and as a result, gain the unwanted weight.

The morale of the story? Cut back on those late night outs and get as much sleep as you can, whenever possible.

長期受壓

Chronic Stress

 

香港社會環境存在各種壓力,超時工作、為達至預期工作目標不停思考同受壓.... 長期同壓力糾纏,將會產生「壓力荷爾蒙」。「壓力荷爾蒙」係身體為保護內部機能運作正常嘅警號,身體會自行儲存脂肪,尤其係重要器官所在嘅軀幹部分尤為明顯。當體重同脂肪比例上升,高血壓、心臟病及癌症就會緊接而嚟...

每個人嘅紓壓方式都唔同,有人鍾意做Gym發洩、有人鍾意透過食物搵到滿足感、亦有人鍾意借酒忘憂...無論邊一種紓壓方式,只要能夠保持身體健康同持久,就係最適合嘅方法!

In a highly stressed environment like Hong Kong, our bodies are constantly exposed to stressors. Overtime work, meeting sales targets, over achieving KPI’s in addition to the high cost of living are some of the factors that puts our bodies into constant flight or fight mode producing unnecessary amounts of stress hormones.

While stress hormones makes us more alert, more flexible, and protect us from imminent dangers, it also promotes the storage of fat tissue especially around our mid-section area where most of our vital organs are located. While it is our body’s natural reaction to produce stress hormones during times of stress, being in a state of constant stress will subject us to weight related issues such as high blood pressure, heart diseases, and even cancer.  Ask yourselves, are you under constant stress?

Every person’s approach to stress management is different. While some would hit the gym to manage their stress, others may resort to means such as meditation, food consumption and even alcohol consumption to take that edge off. What is important is to find a method that is healthy and sustainable for you.

​挑選食材

Food Choices

私人教練喺飲食上嘅建議,同營養師能提供嘅餐單不盡相同。喺挑選原食材同卡路里攝取上,需要更多嘅自我管理。增肌過程中,需要攝取高GI嘅澱粉質、不飽和脂肪同高蛋白質食物。喺改變飲食模式之前,記得諮詢專業建議,根據個人體質習慣作出變動最為理想。

While trainers are not nutritionist, they may very well point you in the right direction when it comes to proper food consumption. While choosing the right source of macro nutrients are important, it is not necessary for you to count every calorie you consume during each meal.

You may adhere to certain guidelines such as consuming high GI carbs, unsaturated fat, and high protein food sources during the bulking stages. If you decide to try any of the diets out in the market, make sure you consult first with a professional as there is never a one size fits all solution.  

​重量訓練

Weight Training

 

社會上一直存在健身繆誤,覺得一涉及重量訓練,就會變得大隻同向橫發展。但其實增肌過程比你想像中困難,尤其係女性。肌肉能夠帶動新陳代謝,幫助你維持最佳身形。當年紀慢慢增加,肌肉流失就會越嚟越快,令新陳代謝變慢。肌肉除左能夠保持新陳代謝率之餘,仲可以維持骨質密度,減少骨質疏鬆嘅機會。

 

如果你仲未開始嘗試重量訓練,由今日開始試下踏出第一步!

While we have stressed this over and over again, there are still people out there (especially you ladies) who feel that lifting weights will make you bigger than those bodybuilders you see at the Mr Universe competitions! Developing lean muscles is a CRITICAL process to maintaining a high basal metabolic rate which in turn, will help you in maintaining your ideal weight, especially when you age. Weight training also have numerous other benefits including maintaining bone density, and strength building. So if you have not already starting lifting, start today!

5種舒緩肩頸緊張嘅方法
5 Ways to Alleviate Tight Shoulders

肩頸膊痛好大原因係因為斜方肌緊張。現代生活需要長時間坐喺電腦面前工作,低頭用手機等。斜方肌長時間收縮,甚至會導致偏頭痛,手臂手指麻痹等癥狀。點樣先可以改善肩頸問題?

If you ever suffer from tight shoulders, that is because your trapezius muscles are overworked by doing the job of all the other surrounding muscles. Due to lifestyle habits that require prolong sitting in front of a computer station and the constant need to look at our handphones, our traps become naturally tigh over time. This can result in discomfort around the neck area, migraines, and in certain serious cases, herniated discs, numbness in your arms and fingers. What changes can we make to avoid this situation?

1)改良你嘅工作台

1)Modify Your Work Station

每日坐喺電腦前面工作逾8-9個鐘,如果無良好嘅工作環境,好容易因姿勢不良引起痛症。最佳工作姿勢需要調節螢幕至眼睛水平線,保持脊椎直立,手臂同手踭需為90-110度角。座椅亦都尤其重要,腳下亦可以放腳踏板,減少下身長期坐住嘅壓力。

If you are spending over 9 hours at work, it is then important that your workstation is set up with the aim to promote proper posture and maximal comfort. Your monitors should always be at eye level and encourage the user to remain in a neutral spine position. Maintain an extended arm position between 90 to 110 degrees at the elbow. The rest includes a well supported work chair and if possible, a sturdy foot rest where you can maintain your feet flat.

2)堅持拉筋

2)Stretch Regularly

拉筋能夠放鬆頸部同斜方肌緊張嘅肌肉。肌肉收緊時會變短,拉筋可以令肌肉恢復彈性。如果拉筋未能紓緩痛症,建議進行專業治療而避免惡化。拉筋嘅時候每邊保持60秒或以上,緩緩呼氣放鬆肌肉。

Stretching your neck and your traps can provide instant relief to stiff shoulders caused by sitting at the desk for too long. Stiff muscles are shortened in length and require manual stretching to lengthen the muscle fiber back to optimal length. While other options are available such as self myofascial release or trigger point therapy, stretching can be done easily throughout the day at your desk. Remember, to bring your muscles back to normal length, we recommend you to stretch each side for at least 60 seconds.

3)按摩放鬆

Go for a Massage

由於肩頸位置較為難及,尋求他人協助能夠更容易舒緩緊張嘅肌肉。但按摩只能夠達到暫時嘅緩解,如果唔由根源解決問題都係於事無補.... 斜方肌同肩頸位置肌肉緊張,亦有可能係因為周遭肌肉弱,未能平均受力支援。

Everybody loves massages! Lying on the a massage bed while a masseur works on your tight shoulders should sound appealing to many of us. As soothing as it sounds, do note that the relief obtained from having a massage is just temporary if we do not address the root cause of the issue. Remember, your shoulders, or trapezius muscles are tight because they are overworked! The are overworked because the surrounding muscles are weak and not doing their jobs. So…..

4)加強肩頸附近肌肉

4)Strenghten the Surrounding Muscles

想減低肩頸受力?你需要強化你嘅背部肌肉!建議可以透過「坐式後拉」、「直立下拉」、「俯身後拉」同「TRX前拉」等動作,做嘅時候要注意動作正確,避免用錯力,造成運動傷害。

In order to take some pressure off your shoulders muscles, your back muscles need to be stronger. You may want to engage in exercises that involve pulling movements such as the seated cable rows, lateral pulldowns, bent over rows, and our favorite TRX Rows. To make sure you are strengthening correctly….

5)咨詢專業教練

Speak to our Personal Trainers

做推拉動作訓練嘅時候,容易令斜方肌受力過度,未能真正達到訓練效果。做任何運動都要有良好嘅基礎,所以尋求專業教練嘅協助將會係最安全有效嘅方法。使用及強化正確嘅肌群,先係真正鍛鍊嘅目的。有專業教練指導,訓練嘅成果亦會更為明顯。

Many of us tend to fire our upper trapezius muscles when doing any pushing or pulling movements. The best part is, we are not even aware that we are using those muscles! For better results, seek assistance from our personal trainers and learn the skills to engage and fire the correct muscle groups during any pulling movements. You may be surprised at how fast your progression can be with proper guidance.

Fitness on Demand

工作時間不定時、輪更工作,令運動時間受到限制?我哋依家提供24小時不同時段小組課堂!每個課堂都有專人保證你嘅安全,想跟世界健身名師學嘢?喺4ward 24小時都做到喇!

 

查詢詳情,請致電 5802 0123

It is a dark and stormy night, and you are lying in bed with a huge URGE to…..work out our core! Well, good news, we are probably the only commercial gym that offers 24 hours fitness classes in Hong Kong! Work out with world renown instructors such as Billy Blanks and Jillian Michael from the comfort of our HOLOFIT Functional Training Zone!

 

For more details on class schedules, call 5802 0123.

Read the Previous Editions of our Newsletter

1st September 2018 Edition

1st August 2018 Edition

31st May 2018 Edition

15th June Edition

30th June Edition