> For the complete documentation index, see [llms.txt](https://gym-for-beginners.gitbook.io/jian-shen-jiao-lian-lao-ren-jian-shen/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://gym-for-beginners.gitbook.io/jian-shen-jiao-lian-lao-ren-jian-shen/jian-shen-jiao-lian-lao-ren-jian-shen.md).

# 健身教練 老人健身

大部份人初玩健身嘅時侯都係為左「減肥」，其實即係要減脂，咁就要配合帶氧運動，例如跑步、拳擊等

而且要適當節食，避免攝入過量糖份，令到燃燒嘅熱量大於攝取嘅熱量，達成「熱量赤字」，先有減肥嘅效果。

[減肥運動](https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/) [運動減肥](https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/) [健身減肥](https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/) [消脂運動](https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/) [減脂運動](https://www.gymbeginner.hk/%e6%b8%9b%e8%82%a5%e9%81%8b%e5%8b%95%e6%8e%a8%e8%96%a6-%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%82%a5%e5%bf%85%e8%ae%80-%e9%87%8d%e8%a8%93%e9%85%8d%e5%90%88%e6%b8%9b%e8%84%82%e9%81%8b%e5%8b%95%e7%bf%92%e6%85%a3/) [增肌減脂](https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/) [減脂增肌](https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/) [健身減脂](https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/) [減脂方法](https://www.gymbeginner.hk/%E5%A2%9E%E8%82%8C%E6%B8%9B%E8%84%82%E6%96%B9%E6%B3%95-%E6%95%99%E4%BD%A0%E5%AD%B8%E6%87%82%E5%88%86%E9%85%8D%E9%81%8B%E5%8B%95%E9%A3%B2%E9%A3%9F%E9%99%8D%E9%AB%94%E8%84%82%E8%82%AA/) [灣仔健身室](https://www.gymbeginner.hk/facilities/wan-chai/) [灣仔健身](https://www.gymbeginner.hk/facilities/wan-chai/) [灣仔健身中心](https://www.gymbeginner.hk/facilities/wan-chai/) [長者運動課程](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/) [長者運動班](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/) [長者運動](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E7%8F%AD/) [長者健身班](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E7%A8%8B/) [長者訓練](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%A8%93%E7%B7%B4%E8%AA%B2%E7%A8%8B/)

相反，如果同學本身身形瘦削，想要多啲肌肉，咁就要增肌了，健身時要多做器械訓練，同時可能要食多啲野。

聽到呢到係咪以為增肌好爽，可以食好多野呢？其實所謂嘅食多啲野，係指要食多啲健康嘅蛋白質

[personal trainer 價錢](https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/) [健身 教練 價錢](https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/) [健身 教練 收費](https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/) [臥推](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [bench press](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [推胸](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [槓鈴臥推](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [推胸 膊頭痛](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [臥推訓練部位](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [臥推好處](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [平板臥推](https://www.gymbeginner.hk/%E8%87%A5%E6%8E%A8%E6%8E%A8%E8%83%B8%E6%96%B0%E6%89%8B%E6%8C%87%E5%8D%97-%E8%A9%B3%E7%B4%B0%E8%AC%9B%E8%A7%A3%E8%87%A5%E6%8E%A8%E5%A5%BD%E8%99%95-%E6%A7%93%E9%88%B4%E8%87%A5%E6%8E%A8%E6%AD%A5%E9%A9%9F/) [長者肌肉訓練](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/) [肌力訓練](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/) [肌少症](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E8%82%8C%E8%82%89%E8%A8%93%E7%B7%B4%E5%BF%85%E8%AE%80-%E9%95%B7%E8%80%85%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4-%E5%A5%BD%E8%99%95%E5%A6%82%E9%81%BF%E5%85%8D%E8%82%8C%E5%B0%91%E7%97%87/) [長者平衡訓練](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E5%B9%B3%E8%A1%A1%E8%A8%93%E7%B7%B4-%E9%95%B7%E8%80%85%E7%B0%A1%E5%96%AE%E5%AD%B8%E6%9C%83%E9%98%B2%E8%B7%8C%E9%81%8B%E5%8B%95%E6%B8%9B%E5%B0%91%E9%AA%A8%E6%8A%98%E9%A2%A8%E9%9A%AA/) [防跌運動](https://www.gymbeginner.hk/%E9%95%B7%E8%80%85%E5%B9%B3%E8%A1%A1%E8%A8%93%E7%B7%B4-%E9%95%B7%E8%80%85%E7%B0%A1%E5%96%AE%E5%AD%B8%E6%9C%83%E9%98%B2%E8%B7%8C%E9%81%8B%E5%8B%95%E6%B8%9B%E5%B0%91%E9%AA%A8%E6%8A%98%E9%A2%A8%E9%9A%AA/)

例如雞胸肉同雞蛋咁，亦可以飲適量嘅蛋白沖劑去補充，唔係咩都可以亂食架!

所以，同學健身入門嘅時候，記住要先揀岩自己嘅訓練方式，無謂搞到自己又攰又無效果啦。

一般而言，如果你/妳有依循一個一週2-3練的系統化課表超過半年以上，肌力與肌耐力都有顯著上升，你已脫離初學者身份！

[健身教練推介](https://www.gymbeginner.hk/private-training/) [deadlift](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [硬 拉](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [硬 舉](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [羅馬尼亞 硬 舉](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [sumodeadlift](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [相撲硬舉](https://www.gymbeginner.hk/%E5%8B%95%E4%BD%9C%E6%95%99%E5%AD%B8%EF%BC%9Adeadlift%E5%A5%BD%E8%99%95%E4%BB%A5%E5%8F%8A%E5%B8%B8%E8%A6%8B%E9%8C%AF%E8%AA%A4-%E8%AE%93%E4%BD%A0%E4%B8%80%E6%96%87%E4%BA%86%E8%A7%A3deadlift/) [squat](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深 蹲](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深蹲好處](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深蹲正確姿勢](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深蹲 膝蓋痛](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深蹲姿勢](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [深蹲 肌肉](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [槓鈴深蹲](https://www.gymbeginner.hk/%E6%8B%86%E8%A7%A3%E6%AD%A3%E7%A2%BA%E6%B7%B1%E8%B9%B2%E8%A8%93%E7%B7%B4%E5%A7%BF%E5%8B%A2-%E8%A9%B3%E7%B4%B0squat%E6%95%99%E5%AD%B8%E6%8C%87%E5%8D%97/) [長者 健身](https://www.gymbeginner.hk/%e9%95%b7%e8%80%85%e9%81%8b%e5%8b%95%e6%b3%a8%e6%84%8f%e4%ba%8b%e9%a0%85-%e9%95%b7%e8%80%85%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%bc%95%e7%97%9b%e7%97%87%e9%99%8d%e4%bd%8e%e8%b7%8c%e5%80%92%e9%a2%a8%e9%9a%aa/) [長者 肌肉 訓練](https://www.gymbeginner.hk/%e9%95%b7%e8%80%85%e9%81%8b%e5%8b%95%e6%b3%a8%e6%84%8f%e4%ba%8b%e9%a0%85-%e9%95%b7%e8%80%85%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%bc%95%e7%97%9b%e7%97%87%e9%99%8d%e4%bd%8e%e8%b7%8c%e5%80%92%e9%a2%a8%e9%9a%aa/) [老人 健身](https://www.gymbeginner.hk/%e9%95%b7%e8%80%85%e9%81%8b%e5%8b%95%e6%b3%a8%e6%84%8f%e4%ba%8b%e9%a0%85-%e9%95%b7%e8%80%85%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%bc%95%e7%97%9b%e7%97%87%e9%99%8d%e4%bd%8e%e8%b7%8c%e5%80%92%e9%a2%a8%e9%9a%aa/) [肌力訓練](https://www.gymbeginner.hk/%e9%95%b7%e8%80%85%e9%81%8b%e5%8b%95%e6%b3%a8%e6%84%8f%e4%ba%8b%e9%a0%85-%e9%95%b7%e8%80%85%e5%81%a5%e8%ba%ab%e6%b8%9b%e8%bc%95%e7%97%9b%e7%97%87%e9%99%8d%e4%bd%8e%e8%b7%8c%e5%80%92%e9%a2%a8%e9%9a%aa/) [私人教練收費](https://www.gymbeginner.hk/%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E6%94%B6%E8%B2%BB-%E7%A7%81%E4%BA%BA%E5%81%A5%E8%BA%AB%E6%95%99%E7%B7%B4%E5%83%B9%E9%8C%A2%E6%94%BB%E7%95%A5/) 

初學者每週2-3天訓練安排在不同天，且訓練間應相隔1-3天。

原因是新手剛接觸不熟悉的訓練項目，痠痛感會比一般規律訓練的老手來得明顯。

重訓隔日的痠痛來自於「肌肉損傷」，也就是肌肉內微血管破裂或肌纖維損傷，會令肌肉產生痠痛感，而且可能會持續2-3天，因此也稱為「延遲性痠痛(DOMS)」。

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如果這2-3天想做點運動，可以選擇較低強度運動或改練其他肌群。

初學者建議以「全身練」為佳，並多加強核心穩定度。

剛踏入健身的新手普遍肌力偏弱，在每次訓練時，應包含下肢、上肢以及強化核心軀幹的動作組合，因此，循環式訓練是不錯的開端。

目標為增加整體肌力、肌肉協調度以及核心穩定度，為之後做複合式負重訓練打下良好基礎。

以初學者來說，大部分的組數應該落在8-12下，目的是增加肌肉並練習動作控制。