Tips for staying in good shape                  Amaze Yourself

保持好身材小秘訣                               Jenny小丸子

1.    Stay healthy = Stay in good shape

The way you pursue health is the same you pursue good body shape.

保持健康=保持好身材,追求健康的方法就是追求好身材的方法.

2.    Input = Output. Try output > input as age increasing.

It means increasing your physical activity, decreasing your diet.

攝取量=消耗量,隨著年紀增長:消耗量應大於攝取量.

簡言之,少吃多動!

3.    Output (Exercise): Move for health. Choose one exercise or physical activity that’s easy to insist on. Go to gym, do yoga, dancing,   jogging, swimming, hiking, biking, sport -----.

**Note: 30mins/day, 3times/week, reach 130pulses/min**

消耗(運動):要活就要動,選擇一個適合自己且容易維持的運動或

活動(健身.瑜珈.跳舞.慢跑.游泳.健行.騎單車.球類運動----).

每天運動30分鐘.每星期3次.心跳率每分鐘達130下.最有效果喔!

4.    Input (Diet): Don’t be hungry. Most of all is staying in good mood.

攝取(飲食):別餓肚子,愉悅的心情最重要!

An average man needs around 2,500 calories a day to maintain his weight. For a woman is around 2,000 calories a day. These values can depend on age and levels of physical activity, other factors.

成年男子平均一天大約需攝取2,500卡的熱量,女人大約2,000卡,但這些數值會根據年齡和活動的類別等等因素而變動.

Eating healthy, balanced diet with fewer calories (no fried food, less oil & sauce), drink enough water(about weight(kg)*40 cc) instead of beverage or drink that sugar free.健康均衡.低卡路里的飲食習慣,不吃油炸食品,少油,少醬料,喝足夠的水(大約體重(kg)*40CC)而非飲料,或喝不含糖的飲料.

5.    Maintaining a healthy weight: Check weight/day. Measure body size/month: chest, arm, belly, waist, hip, leg(thigh).維持健康體重,每天測量體重,每月測量體圍:胸圍.手圍.腹圍.腰圍.臀圍.大腿圍.

 Ps. Here are some information about standard of weight measurement:

 以下是體重測量標準的相關資訊:

** WHR: waist(inch) / hip(inch)

  normal ratio: male < or = 1.0   female < or = 0.8

  腰臀比值: 腰圍(吋)/臀圍(吋)

  正常值：男性 < or = 1.0      女性< or = 0.8

**身體質量指數（Body Mass Index，縮寫為BMI）：
  BMI = 體重 (kg) / 身高 (m²)