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Stay Home But Exercise 留在家中,也要運動

Updated: Mar 24

Author: Henry Lam - President of HKADMS & Registered Physiotherapist (HK)

作者:林漢威先生 - 香港舞蹈醫學與科學學會主席、香港註冊物理治療師

Translation: Stacey Yeung - Dance Science Researcher

中文翻譯:楊子慧 - 舞蹈科學研究員


Dancers need skills and fitness to support their high physical demands. During the outbreak of Coronavirus disease (COVID-19), dance enthusiasts may not be able to go out and dance, teach or perform as usual. However, you may be able to keep your exercise program at home. “Use it or lose it”, the principle means that muscle strength and endurance will only respond to physical stimuli. Cardiorespiratory function (e.g. stroke volume of the heart) will increase with training.

Research showed that following a short detraining period of 4-6 weeks, the neuromuscular fitness and quality of life score would return to the pre-training level. For the elite athletes, detraining for 4 weeks would reduce the cardiorespiratory capacity during exercise, including declined VO2 max, decreased stroke volume and reduced cardiac output. Further, the metabolism function of detrained athletes would be significantly reduced in only 10 days after the termination of regular training.

Given the above, we recommend you set your 7-day comprehensive exercise program to maintain/ train your aerobic capacity, muscle strength, and flexibility. Today, we recommend our Day 1 program. Please remember to keep a good posture and pace during workout, please adjust the exercise intensity, duration, repetitions, and joint range of motion accordingly. If discomfort persists, please consult your physiotherapists or physicians.

Day 1 program

  • Warm-Up

  • Lunge

  • Jumping Jacks

  • Plank

  • Plank crossover left

  • Plank crossover right

  • Push up

  • Crunch

  • Rolling up

  • Cooldown and stretching

Each set x 30 sec

10-sec rest in between each set

Level 1: 2-3 sets/ exercise

Level 2: 4-5 sets/ exercise

Level 3: 6-8 sets/ exercise

30-sec rest in between exercise




舞者需要技巧和身體素質來支持他們在體能方面的高度要求。在冠狀病毒病(COVID-19)爆發期間,舞蹈愛好者可能無法如常外出跳舞、教學或表演。但是,您可以在家中維持鍛煉計劃。「非用即失」的原理是指肌肉的力量和耐力只會受物理上的刺激影響,而心肺功能(例如:心臟的每搏輸出量)將會隨著訓練而增加。

研究指出,在短短停止訓練4-6星期後,神經肌肉的素質和生活質量評分會回落到訓練前的水平。對於精英運動員來說,停止訓練4星期會降低他們於運動時的心肺容量(包括最大攝氧量、每搏輸出量和心輸出量)。另外,停止訓練的運動員的代謝功能會在常規訓練終止後短短10天內顯著下降。

鑒於上述原因,我們建議您訂立7天的綜合鍛煉計劃,來保持或訓練您的有氧能力,肌肉力量和柔韌性。今天,我們會介紹第1天的計劃。

請謹記,在鍛煉的過程中要保持良好的姿勢和節奏,並相應地調整運動的強度、持續時間、重複次數和關節的活動範圍。如果持續感到不適,請諮詢您的物理治療師或醫生。

第1天的計畫

  • 熱身

  • 弓箭步

  • 開合跳

  • 平板支撐

  • 左側平板支撐

  • 右側平板支撐

  • 俯臥撐

  • 捲腹

  • 捲身起坐

  • 緩和運動及伸展

每組x 30秒

每組之間有10秒的休息時間

1 級:2 - 3 組/節

2 級:4 - 5 組/節

3 級:6 - 8 組/節

每節運動之間有30秒的休息時間

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