Power of Fitness | Vincent Lam | TEDxRanneySchool
Summary
TLDR演讲者Vincent Lamb分享了他通过健身改变生活的经历,并强调了锻炼对健康的重要性。他提出,尽管大多数人认为没有时间锻炼,但每个人都可以通过合理安排时间来改善生活质量。他讲述了锻炼如何减少慢性疾病、提高大脑功能、增强心理健康、培养纪律性,并最终提升自信。Vincent还分享了他父亲通过改变饮食习惯和锻炼逆转糖尿病的故事,强调了健康生活方式的力量。
Takeaways
- 🏃♂️ 根据美国心脏协会的建议,每周至少进行30分钟的锻炼,5次,但近80%的美国成年人未达到这一推荐量。
- 🕒 每个人都拥有相同的时间,关键是如何分配168小时的一周时间来提升生活质量。
- 💪 锻炼不仅有助于身体健康,还能提高大脑功能,增强记忆力和应对复杂情况的反应能力。
- 🧠 定期锻炼能够减少慢性疾病的风险,如肥胖、心脏病、糖尿病、高血压和骨质疏松症等。
- 🥗 通过合理的饮食和锻炼,可以逆转严重的健康问题,如糖尿病。
- 🌿 锻炼可以改善心理健康,有效治疗抑郁、焦虑和压力,而无需药物的副作用。
- 🚫 锻炼带来的纪律性要求我们规划日常生活,坚持健康的饮食选择和锻炼习惯。
- 🏆 通过锻炼和健康饮食,人们会经历身心的变化,从而增强自信,改善社交能力,开启新的机遇。
- 🎓 讲述者Vincent Lamb通过个人经历强调了健身如何改变他的生活,并鼓励他人也采取行动。
- 👨👩👧 家庭的支持和榜样作用在养成健康生活习惯中至关重要,不受年龄限制。
- 🙏 改变习惯就能改变生活方式,健身不是惩罚而是祝福,营养不是限制而是治愈,健康需要每个人的奋斗。
Q & A
根据美国心脏协会的建议,每周推荐的锻炼时间是多少?
-根据美国心脏协会的建议,每周推荐的锻炼时间是至少150分钟,即每天30分钟,一周五天。
为什么大多数成年人没有达到推荐的锻炼量?
-大多数成年人没有达到推荐的锻炼量,原因之一是他们常常表示没有时间。然而,每个人都有168小时一周,而锻炼只需要在这周内分配2.5小时。
Vincent Lamb是如何将健身爱好转变为职业生涯的?
-Vincent Lamb最初只是将锻炼作为一项爱好,后来他进入大学并主修相关领域,最终将健身转变为他的职业生涯。
锻炼可以带来哪些健康益处?
-锻炼可以减少严重的健康问题,如慢性疾病,提高大脑功能从而让人更聪明,改善心理和情绪健康,增强纪律性,并提升个人的自信。
Vincent的父亲通过改变饮食习惯和锻炼,取得了哪些成效?
-Vincent的父亲通过减少碳水化合物的摄入,增加蔬菜和健康脂肪,成功减重超过20磅,减少了药物和胰岛素的使用,从而改善了他的健康状况。
锻炼如何提高大脑功能?
-锻炼时心脏会泵送更多氧气到大脑和全身,通过正确的呼吸方式,大脑和身体会释放大量激素,为新脑细胞的生长提供滋养环境,同时也有助于修复受损的脑细胞。
锻炼如何改善心理健康?
-锻炼可以产生更多内啡肽,这是一种让人感觉良好的激素,也可以作为天然止痛剂。锻炼还能提高警觉性和注意力,改善睡眠质量,减轻压力,提升情绪,并给人提供更多日常所需的能量。
为什么说锻炼需要纪律性?
-要获得锻炼的所有健康益处,需要保持一致性和纪律性。这意味着必须计划好每天的时间,确保有足够的时间进行锻炼,并做出健康的食品选择。
锻炼如何提升个人的自信?
-当人们通过锻炼和健康饮食看到自己的身体和心理变化时,他们会对自己的身体感到满意,这种满意感对于自信至关重要。自信的人更容易社交,结交新朋友,并可能开启新的机会和联系。
Vincent的母亲如何影响了他的健身观念?
-Vincent的母亲通过自己的行动,即使在工作40小时一周的情况下,仍然坚持锻炼和健康饮食,成为了他的榜样和灵感来源。这使得Vincent跟随她的脚步,将健身作为生活方式的一部分。
Vincent在大学学习的专业是什么?它与健身有何关联?
-Vincent在大学学习的专业是运动学,这是研究身体运动的学科。这与健身息息相关,因为它涉及到了解和优化身体运动,以及如何通过锻炼来提高健康和体能。
Outlines
🏃♂️ 开始健康生活
本段讲述了演讲者Vincent Lamb通过提出问题引入话题,强调了美国心脏协会推荐的每周至少150分钟的锻炼量,并指出大多数成年人未达到此标准。Vincent分享了自己作为健身专业人士的经验,指出人们常以“没有时间”为借口。他用自己的例子说明,每个人都有足够的时间来进行锻炼,而锻炼可以带来更好的生活质量、健康和长寿。Vincent强调健身是一种生活方式,而非速成方案,并分享了自己如何将健身爱好转变为职业的故事。
💪 锻炼对健康的益处
Vincent解释了锻炼对健康的五大益处:减少慢性疾病风险、提高大脑功能、改善心理和情绪健康、增强自律性以及提升自信。他通过个人经历和父亲的变化来说明这些益处,强调适当的营养和锻炼可以有效预防和逆转糖尿病等慢性疾病。Vincent还讨论了锻炼如何通过促进血液循环和正确的呼吸来提高大脑功能,以及如何通过产生内啡肽来改善心理健康。
🥗 营养与自律
Vincent强调了营养和自律在健身生活中的重要性。他提到,为了达到健康目标,人们需要有计划地安排每天的时间,确保有足够的时间进行锻炼,并做出健康的食品选择。Vincent解释了蛋白质、健康脂肪、碳水化合物和微量营养素对身体健康的重要性,并指出这些都需要自律来实现。他还提到,自律是一种可以通过持续努力而变得更加容易的习惯。
🌟 信心与激励
Vincent讲述了锻炼如何帮助人们建立信心。他分享了自己和母亲的故事,强调了坚持和努力可以带来身体和心理上的积极变化。Vincent提到,当人们对自己的外表感到满意时,他们会更自信,这种自信会影响他们的社交能力和开启新机会的能力。他还提到,通过健身,他能够激励和鼓舞他人,这也是他热爱健身的原因之一。
🗣️ 改变生活,传播健康理念
在最后一段中,Vincent鼓励大家改变习惯,从而改变生活方式。他强调锻炼不是惩罚,而是一种祝福,营养不是限制,而是一种治愈。Vincent提醒听众,健康不是一成不变的,每个人都有自己独特的健康之路。他以自己的公共演讲恐惧症为例,说明了如何克服困难,为了自己热爱的事业而努力。Vincent希望听众能从他的分享中受益,并鼓励大家将健身融入生活。
Mindmap
Keywords
💡锻炼
💡健康问题
💡心理健康
💡纪律
💡自信心
💡慢性疾病
💡营养
💡时间管理
💡生活方式
💡坚持
💡激励
Highlights
美国心脏协会推荐每周至少进行30分钟的锻炼,五天一周。
近80%的美国成年人没有达到这一推荐锻炼量,这可能会为未来的健康问题埋下隐患。
作为健身专业人士,最常见的借口是“我没有时间”。
每个人都应该有168小时一周,而锻炼只需要每周2.5小时。
锻炼可以减少严重的健康问题,如慢性疾病。
锻炼可以提高大脑功能,让你更聪明。
锻炼可以改善你的身体和情绪健康。
锻炼可以增强自信,无论内在还是外在。
锻炼可以减少肥胖、心脏病、糖尿病、高血压和骨质疏松症等健康问题。
适当的营养和锻炼可以预防和逆转严重的疾病,如糖尿病。
锻炼可以提高大脑供氧量,促进新脑细胞的生长。
锻炼可以像治疗药物一样有效地治疗抑郁、焦虑和压力。
锻炼可以提高纪律性,这是健康生活方式的关键。
锻炼带来的自信可以开启新的友谊、关系甚至职业生涯。
坚持锻炼和健康饮食可以带来身心的变化。
健身不仅是帮助自己,也是帮助他人。
改变习惯,改变生活方式。
Vincent Lam分享了他如何将健身融入生活并转变为职业生涯的个人旅程。
Transcripts
so good afternoon everyone
so i want to start today off with a
question but i show hands who here
exercises for at least 30 minutes a day
five times a week
that's pretty impressive
awesome so according to the american
heart association that is actually the
recommended amount of exercise
per week
so nearly 80 percent of adult americans
don't meet this recommendation which can
potentially set themselves up for years
of health problems later down the road
so as a fitness professional one of the
most common things i hear
is
i don't have time
so let me tell you guys something about
time
every single one of you has 168 hours in
a week and i'm only asking for two and a
half hours
out of your week
and for what
to live a better life a healthier life
or even a longer life
these are all benefits that come with
exercise
fitness is a lifestyle this is not a
quick fix this is something you have to
incorporate into your daily regimen just
like brushing your teeth or taking a
shower
my name is vincent lamb and i started
exercising as a hobby
i went on to school and majored it in
college and now i'm doing it as a career
this is how the power fitness changed my
life
so i have five main points i want to
share with you guys today
we all know that exercise is an
important part of a healthy lifestyle
but what you may not know is just how
important it is
so these benefits may include
reducing serious health problems such as
chronic diseases
it may boost your brain functions so in
a sense it can make you smarter
it can improve your mental and as well
as emotional health
and make you more disciplined as a
person whether you're in school or even
at work
and lastly it will make you more
confident inside and out
so most people exercise because either a
they want to lose weight
they want to look better
or they have health issues
one of the reasons why i started working
out was because i wanted to impress the
girls
but
i then found out that the only people
that i really impressed were the other
dudes in the gym
so over the years
that changed now i exercise because i
love the challenge i love the sense of
accomplishment it gives me i love
watching my body transform
but most importantly i love inspiring
and helping others
so my first main point i want to talk to
you guys today is how exercise can
actually reduce
health problems such as these chronic
diseases listed above
obesity heart diseases diabetes
hypertension osteoporosis
and the list goes on
so by showing hands who here knows or
has someone with one of these diseases i
just mentioned
it's a lot
so without proper cam prevention all of
these diseases can actually be lethal
over one third of the population are
actually considered
obese which can lead to many of these
diseases that i just mentioned before
however this can all be prevented
through proper nutrition and exercise
so when you make so when you exercise
and make healthy food choices
what happens to your body
you will
put on muscle making your joints and
ligaments stronger you will be less
prone to injuries
and you'll
look ten times better
you will also lose fat in places that
you don't want like your arms your
stomach your legs your love handles
so not only do you lose fat on the
outside you will lose fat on the inside
this is the fat that surrounds our
organs and this is called visceral fat
visceral fat can cause many of these
chronic diseases listed above which can
be lethal
so i want to share with you guys a
perfect example
my father
was actually
kind of overweight he
was very unhealthy he had a very poor
diet
which led to diabetes
high blood pressure high cholesterol and
the list goes on
so
over the years he's made
better food choices however in these
last two months he wanted to change his
life around for the better
he started incorporating vegetables into
his every meal he started
eating
good sources of healthy fats he got good
sources of protein in
one thing he did take out were carbs
he took out
bread he took out rice he took out pasta
he even took out most fruits and the
results were actually staggering
he lost over 20 pounds
he stopped taking a lot of his
medication and even stopped taking his
insulin shots so by incorporating
exercise
and proper nutrition it can reverse
something as serious as
diabetes
so
he took out carbs because he was a
diabetic so i'm not trying to say carbs
are a bad thing you just have to make
sure that you're eating it in moderation
and making smart food choices
so my second point i want to talk to you
guys today is how exercise can actually
make you
smarter
so when you exercise your heart is going
to pump more oxygen into your brain and
throughout your body
so
from experience
a lot of the clients that i work with
always forget how to breathe when they
exercise
so in order to reap these benefits you
have to make sure you are breathing in
through your nose
and exhaling through your mouth
so when you do that your brain and body
release tons of hormones which will
provide a nourishing environment for the
growth of new brain cells
it may also act as a first aid kit on
damaged brain cells so in a sense
it's kind of healing your mind
if you incorporate exercise into your
daily regimen it will prepare you for
mental stresses that you encounter for
the rest of the day
it will also increase the retention of
your of new information
improving your memory and also giving
better reactions to complex situations
so not only does exercise
make you look better make you healthier
and may also make you more productive
whether you're at work or at school
so the third point i want to cover today
is how exercise can actually improve
your mental health
so it's not just about
how far you can run or how much you can
lift
exercise can improve you mentally as
well
it is vital for maintaining mental
fitness
so studies show that exercise can
actually treat depression
anxiety and stress
just as well as medication
without the side effects of course
so here's why exercise is so effective
when it comes to these types of problems
changes will start to happen in your
body
you will produce
more endorphins which are hormones that
make you feel good
it may also act as a natural painkiller
it can improve your alertness and
concentration
it will also improve your ability to
sleep so in a sense it will help you
relieve stress it can decrease overall
levels of tension whether it's in your
mind on your body
it may help elevate your mood making you
happier and lastly it'll give you plenty
of energy for you to use throughout the
day
so your mind and body works hand in hand
when one feels better so the other
so my next point i want to cover today
is discipline
with exercise comes all of those
intrinsic health benefits that i
mentioned earlier however in order to
reap all these benefits you have to make
sure that you are consistent as well as
discipline
so most people want to be healthy and
they want to live a long life right
so this doesn't happen by accident
most of the healthiest and happiest
people in the world all probably have
one thing in common and that is
discipline
living a healthy lifestyle takes
consistency and discipline
so first of all you will have to plan
your day accordingly you got to make
sure
you have enough time to incorporate
exercise into your daily regimen whether
it's in the morning in the afternoon
or even at night when you're really
tired
and this doesn't always have to be
boring it could be something that you
like it could be go out and playing
sports going for a hike going for a walk
or even taking a dance class with
someone you like
second you have to make sure that you're
you are making healthy food choices
you got to make sure you're eating good
sources of protein so that your muscles
can build and repair itself you got to
make sure you're incorporating healthy
fats into your diet so your hormones are
functioning properly you got to make
sure
you're having good sources of carbs so
that you have enough energy for you to
use throughout the day
and also your micronutrients which are
your vitamins and minerals
so all of this takes discipline however
this doesn't happen overnight it's a
journey
learn to love the things that are good
for you
discipline is a decision a decision that
says i will constantly do the things
that i need to do in order to reach my
goals sometimes this is easier said than
done the good news is is that discipline
is like a muscle the more you strive to
use it the easier it will be
discipline becomes habitual
so this brings me to my last point
confidence
so there's nothing better than seeing
your hard work pay off when you exercise
and you eat well you will start to see
physical and mental changes happen
throughout your body
being happy with how you look is
essential for confidence
when you feel good
when you look good you will feel good
you want to be happy with yourself no
matter where you are on your journey
your mindset will become healthier as
well as more positive it's going to be
easier for you to socialize with new
people
make new friends
and possibly open doors to new
opportunities new opportunities and new
connections may lead to new friendships
new relationships or even new careers
when you're confident this becomes
contagious
people would want to be around you they
can feel this
when more people around you this is the
opportunity for you to inspire and
motivate others
so i'm so passionate when it comes to
fitness that my friends and family see
the changes that i inspired within
myself and they want the same for
themselves
so speaking of friends and family this
is a picture of my mom and i taken at
the gym
a few weeks ago
so she's actually the embodiment of all
of these principles that i covered
she's my inspiration
many years ago she decided to make
fitness a part of her lifestyle
and ever since i think i followed her
footsteps
so she works 40 hours a week but yet she
still makes time to exercise
make healthy food choices and also take
care of her family
she's actually 50 years old she's
turning 51 in june
so
age is not a number
age is not a factor it doesn't matter
how old you are
you can start wherever whenever
so i just want to say
thank you mom for being such a great
role model inspiration and a loving
mother
[Applause]
so
this was my journey
i started working out as a sophomore in
high school
around eight years ago
so there were three main reasons why i
started working out
a
i had low self-esteem and i lacked
confidence
b
i wasn't the brightest kid in school and
i also wasn't the most athletic kid in
school
and c
my best friend was doing it so was my
mom so they were people who i looked up
to
so when i first started
i didn't really know what i was doing
i basically did bicep curls every day
i didn't know nutrition was important
sometimes i would starve myself just
those so my abs would show
however i was there consistently
i was there five to six times a week
and i saw progress the more progress i
saw the more i fell in love with fitness
so i realized that this was something
that i wanted to do for the rest of my
life so
i went to
penn state university
i studied kinesiology for those of you
who don't know what kinesiology is it is
the study of body movements
i realized that this was my passion
not only was it just exercise
i love to help others whether it's
helping people reach their
goals such as losing weight building
muscle or even just being happy
so i'm extremely grateful that i have
the opportunity to turn my passion into
cur into a career doing something that i
love
i know this is taking fitness
to an extreme however you don't have to
follow my footsteps
this is just one example of how i
incorporated fitness into my life
but if there's one thing i want you guys
to take home today is that as long as
you incorporate fitness into your life
your future self will thank you
fitness is not just about helping
yourself but about helping others as
well
i'm actually terrified of public
speaking if you guys can tell already
but here i am speaking in front of all
of you today about something that i love
and that i think you can benefit from
change your habits and you will change
your lifestyle
working out isn't a punishment it's a
blessing nutrition isn't restrictive
it's healing health isn't a
one-size-fits-all it may not look the
same for everyone but it is something
worth fighting for
so thank you all for coming and taking
the time to come listen today again my
name is vincent lam and i hope you can
benefit from fitness
[Applause]
you
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