定期嘗試不同運動，好處超越你的想像

雖然我教健身，但是我從來不會覺得學員「只需要健身」。

如果你從來沒有規律的運動習慣，健身重訓可以說是一種「必要」。因為你肌腱、韌帶與肌肉的力量太低與太不穩定，幾乎保證各種「一時興起」的熱血運動，會有高機率導致受傷。

事實上，受傷不是最嚴重的事，因為大部分非結構性跟退化性的傷，只要積極的處置，都會復原（雖然當下很痛）

Kelly 教練更擔心的是你「害怕運動」，最終跟這件事產生認同：「我不適合某型態/強度/類型的運動」

不過，在你已經確實地養成了健身習慣後，我就會鼓勵你去做其他種類的運動。不定期去嘗試不同種類的運動將帶給你無數的好處：

分散風險

以專業角度來說，所有的運動都需要「分散風險」

什麼意思呢？

就是不管是哪一種運動，都有某些肌群、關節角度、心肺功能區間的「集中使用」，導致某種程度的脆弱性

（對集中使用的部分來說是不穩定高壓狀態，對其他部分來說則是能力跟不上，造成兩方都潛在受傷風險升高）

看到這裡，你可能會想說：那我不要運動不就好了，就不會集中使用任何一個關節或系統啊？

恩，對，大部分人，甚至是去看醫生時被給的建議，的確是這樣的

但你不要忘了：你這樣等於100%集中使用最低強度區間的能力，你最後會冒的巨大風險

什麼風險？就是「不做中高強度運動」會有的風險：身體越來越不能承受任何強度，最後連原本日常生活的強度，都變成高受傷風險

增加興趣

重訓是一個「一切都在預期中」的運動。

好處是極端的安全，當然另一面就是千篇一律，高度重複。這是追求安全與進步必然的成本

帶著健身賦予你的「升級過的身體」，每隔一段時間去嘗試一種不一樣的運動，你會反過來更確認你要健身的理由，也更能安穩前進，不再需要浪費意志力逼迫自己

知名教練 Dan John 曾說：「一週七天的課表，比一週一天的簡單」

事實真的是如此。我們已經認定的事，就不再需要每次耗費巨大能量把自己從沙發上挖起來

這句話也說明了一個事實：已經投入的人，跟還在觀望的人，並不是慢慢拉開差距，而是光速拉開的，因為投入越多，越容易投入更多

早買早享受，晚買沒折扣！

能力轉移

重訓的時候，為了要安全的讓身體負擔重量，我們會選特定的動作角度、動線跟速度來做。 這也是為什麼大部分健身動作看起來都很反覆根機械化

就是因為這樣，這些動作不一定會直接跟你生活或你在練習的運動完全一樣。

比如說：

幾乎所有運動都有蹲的動作，但會跟負重深蹲有點不一樣；即使是日常搬重物，也不會跟你在健身房的動作一模一樣，因為物體形狀不同、重心轉移的方式稍微不同。

近年很流行「功能性訓練」這個詞，但事實上，除非你是有特定動作模式要矯正的選手，不然，與其跑去特定場所用特定器材做特定「非直接負重」的姿勢…

對你來說更有效率的方式，是定期嘗試不同的運動種類，把重訓練出來的動作模式轉移到生活或這些運動裡，才會最終讓他成為真正「功能性」的運動

成就感

為什麼健身讓很多人找到成就感與努力的理由？

Kelly 教練認為，很大一部分是因為：人生中要找到一件可以讓你「感覺夠安全，能夠好好投入打磨」的事情，真的很不容易

得到是幸運，得不到是命運

這樣得來不易的成就感，在你的身體被健身升級後，將會更有能力在各種身體活動領域展露手腳，近一步延續下去，打開更多的可能性

最後 Kelly 教練建議：

如果你還沒開始健身重訓，或者還找不到方法，健身能夠成為你的「家」，讓你以此為基地開始建造自己；

如果你已經有了 3-5 年規律有系統的健身的經驗，不妨大膽跨出去，找尋新的挑戰，當做自己鍛鍊成果的試金石

English Version:

Regularly Trying Different Types of Exercises Has Benefits Beyond Your Imagination

🎯 Although I teach fitness, I never believe that my clients “only need fitness.” If you’ve never had a regular exercise routine, strength training can be considered “essential.” This is because your tendons, ligaments and muscles are too weak and unstable, almost guaranteeing that various spur-of-the-moment intense activities will have a high probability of causing injuries.

In fact, injuries are not the most destructive thing because most non-structural and non-degenerative injuries will recover with active management (even though they can be painful at the moment).

💔 Coach Kelly is more concerned about you “being afraid of exercise” and eventually identifying with it as “I’m not suitable for a certain form/intensity/type of exercise.”

However, once you have truly developed a fitness habit, I will encourage you to try other types of exercises periodically. Trying different types of exercises will bring you numerous benefits:

Risk Diversisfication

From a professional perspective, all exercises require “risk diversification.” What does that mean?

💥 It means that no matter what type of exercise it is, there exists a certain degree of vulnerability due to the “concentrated use” of certain muscle groups, joint angles, and energy systems.

(For the parts that are intensively used, it’s in an unstable high-pressure state, and for other parts, the ability can’t keep up with those intensely used parts, increasing the potential risk of injury for both sides.)

💡 You might think at this point: Why don’t I just avoid exercising altogether so I will never take the risk of overusing any joint or system?

Well, yes, that’s indeed what most people, even the recommendations given by doctors, are like. 🤪

But don’t forget: By doing this, you are essentially concentrating on the lowest-intensity range of abilities, and you will eventually face significant risks.

What risks? The risks of “not doing moderate to high-intensity exercise”: Your body becomes less and less able to handle any intensity, eventually turning even daily activities into high-risk activities.

Piquing Interest

Strength training is a “everything is expected” exercise. The advantage is extreme safety, but the flip side is that it can become monotonous and highly repetitive. This is the inevitable cost of pursuing safety and progress.

With the “upgraded body” that fitness training has given you, trying a different type of exercise every once in a while will help you reaffirm your reasons for fitness and progress steadily. You no longer need to waste willpower on forcing yourself to do it.

Renowned coach Dan John once said, “A seven-day a week training schedule is simpler than a one-day a week schedule.” And it’s true. Once we’ve established something, we no longer need to exert great effort each time to get ourselves off the couch.

This statement also illustrates a fact: The gap between those who have already invested versus those who are still observing isn’t gradually widen; these two types of people separate at the speed of light because the more you invest, the easier it is to invest even more.

Fact: Early buyers enjoy early benefits; late buyers don’t get discounts!

Ability Transfer

During strength training, we choose specific movement angles, trajectories, and speeds to safely load the body with weights. This is why most strength training movements look repetitive and mechanized.

Because of this, these movements may not be directly related to your life or the sport you are practicing. For example, almost all sports involve squatting, but it may be slightly different from heavy squats. Even everyday lifting won’t be exactly the same as the movements you do in the gym because the objects you carry have different shapes, and the way the center of gravity shifts is slightly different.

In recent years, the term “functional training” has become popular. However, unless you are an athlete with specific movement patterns to correct or patients under rehabilitation, the more efficient way for you is to regularly try different types of exercises, transferring the movement patterns developed in strength training to your life or these sports, making them truly “functional” in the end.

Sense of acomplishment

Why does strength training help so many people find a sense of achievement and a reason to strive? Coach Kelly believes that a large part of it is because it’s really not easy to find something in life that makes you “feel safe enough to invest in mastering”

Getting it is lucky; not getting it is destiny. This hard-earned sense of achievement, after upgrading your body with fitness training, will give you the ability to excel in various physical activities, further opening up more possibilities. 🏆

In conclusion, Coach Kelly recommends:

If you haven’t started strength training yet or haven’t found a reliable way, fitness training can become your “home” to start building yourself.

If you already have 3-5 years of regular and systematic fitness training experience, don’t hesitate to venture out and seek new challenges as a touchstone for your training achievements. ✊🏻