Things That You Need to Know About Exercising

關于健身你需要了解的那些事

作為健身新手，你會收到各種建議，然而有些事實或許沒有人告訴你，但是它們同樣重要。

Gyms are great， but you dont need one to succeed.

健身房很好，但是不去健身房也能健身。

If youre not down with sharing your space with other sweaty folk， or are trying to save your pennies， not to worry： You can get a killer workout without leaving your living room. All you need is your dumbbells or resistance bands and sneakers.

如果你不喜歡和大汗淋漓的人共享健身空間，或者想省錢，不用擔心，因為你不離開自家客廳也可以很好地健身。你只需要啞鈴或阻力帶和運動鞋就夠了。

Make your cardio quick and to the point.

短時高效的有氧運動更佳。

Yes， there is a place for long bouts of slow， steady cardio if youre a marathoner or have medical issues. If neither one applies， keep your cardio to sub-30 minutes per session and hit it hard. Research indicates that higher-intensity workouts burn more calories， improve endurance and maximal oxygen consumption， and strip fat in half the time it would take to achieve the same result with traditional cardio. Bonus： High-intensity training also boosts the production of muscle-making and fat-burning compounds such as growth hormone， keeping you younger inside and out.

如果你是個馬拉松運動員或有健康問題，你確實適合長時間緩慢穩定的有氧運動。但如果你不屬于這兩種情況，就應該把每次的有氧運動控制在30分鐘以內并且保持高強度。研究表明，高強度的鍛煉能燃燒更多卡路里、提高耐力和最大耗氧量，而且用一半的時間就能達到和傳統有氧運動同樣的減脂效果。高強度的鍛煉還有一個額外的好處，那就是能促進肌肉生成和生長激素等燃燒脂肪的化合物的分泌，讓你從內到外都更年輕。

You will be hungry.

健身會讓你饑餓。

OK， you might even be ravenous. Dont freak out： This is a good thing. It means your body is changing—growing muscle and shedding fat—and in order to do that it needs fuel. Feed the machine with lean protein such as grilled chicken and fish， complex carbs such as oatmeal and brown rice， and plenty of fruits and vegetables.

健身可能會讓你胃口大開。別恐慌，這是件好事。這意味著你的身體在發生變化：肌肉在生成，脂肪在被甩掉，而這些需要食物來給身體補充能量。你可以吃一些精益蛋白質，如烤雞肉、魚肉，以及復合碳水化合物，如燕麥片和糙米，還有足量的水果和蔬菜。

You might gain weight.

健身后你可能會增重。

In reality， muscle weighs more than fat but takes up less space. A better way to gauge progress is how your clothing fits. If it is getting looser， even if youre getting heavier， youre on the right track.

事實上，肌肉比脂肪更重，但是占的空間更小。衡量健身進度的一個更好的方式是看衣服的合身程度。如果衣服變得寬松了，即使你變重了，也說明你的健身是有成效的。

The “golden rule” is 80/20.

健康飲食和不健康飲食的黃金比例是80比20。

We all need a chocolate bar or hamburger from time to time. If you eat healthy and clean 80 percent of the time， you can be a stress-free， regular human the other 20 percent. Allowing yourself a little indulgence now and again will make eating clean and sticking to your program easier， and will ultimately get you the results you want.

我們偶爾也需要吃一根巧克力棒或一個漢堡包。如果80%的時間你吃的都是健康干凈的食物，那你就可以卸下壓力，在其余20%的時間吃一些普通人愛吃的食物。讓自己不時地小小放縱一下，會讓你更容易把健康飲食堅持下去，從而讓你最終達到你想要的效果。

Word Bank

endurance /?n'dj??r?ns/ n. 忍耐力；耐久力

This event tests both physical and mental endurance.

ravenous /'r?v?n?s/ adj. 極其饑餓的

indulgence /?n'd?ld??ns/ n. 放縱；縱容