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






  • 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


1 級:2 - 3 組/節

2 級:4 - 5 組/節

3 級:6 - 8 組/節


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