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Currently the American College of Sports Medicine,
目前美國運動醫學會，簡稱ACSM
or the ACSM and the American Heart Association
和美國心臟協會建議
recommend that you engage in moderately
你應每天進行中等強度的有氧心血管鍛煉
intense aerobic of cardiovascular exercise
每次30分鐘
for 30 minutes a day, 5 days a week.
每周五天
Moderate intense physical activity means working hard
中等強度的體育活動意味著
enough to raise your heart rate and break a sweat
運動足夠努力到心率提高并流汗
but still be able to carry on a conversation.
但仍可以正常與人交談
You should also do resistance or strength training
你還應每兩周進行
twice per week in addition to you aerobic activity.
力量或抗阻力訓練來輔助你的有氧訓練
Your exercise should be sandwiched by both a warm up
每次鍛煉都應在開始前進行至少5分鐘的
for at least 5 minutes before you begin and a cool down
熱身并在結束后
for the same amount of time at the end of your session.
花費同樣的時間來"冷卻"
Your warm up should include a slow warm up such as
你的熱身應包含一個緩慢的預熱過程，比如
walking and be followed by stretching of your muscles.
先步行，再拉伸肌肉
It should be noted that
值得注意的是
to loose weight or maintain weight loss,
要想減肥或保持體重
60 to 90 minutes of physical activity may be necessary.
每天60到80分鐘的身體活動是必要的
The 30 minute recommendation is
30分鐘的建議針對的是一般健康的成年人
for the average healthy adult to maintain health
使其保持身體健康
and reduce the risk for chronic disease.
并降低患慢性疾病的風險
Walking, jogging or running is the simplest and
走路，慢跑或跑步是心血管鍛煉或
cheapest form of a cardiovascular workout or aerobic
有氧訓練中最簡單便宜的形式
exercise. These exercises can be done
這些鍛煉可以在
in a neighborhood park, along walkways, in the mall
附近的公園，人行道，商場
or even within ones home.
甚至在家中就可以進行
Walking briskly for 15 to 20 minutes is
快走15到20分鐘
the best way you can initiate exercise.
是開始鍛煉最好的方式
The key is to begin slowly and then steadily
關鍵在于要緩慢的開始，然后
increase your stride and increase your pace.
逐漸平穩地加快步伐
A pedometer can be a great tool to help you track
步數計是一個很好的工具，可以幫助你
the number of steps you are taking each day.
記錄下每天行走的步數
It can also be a great motivator to help you
這也會是促進你每天
get exercise in your day.
運動的動力
The recommended daily steps for most people is
對于大多數人來說，每天建議的行走步數是
10000 per day or 10k a day.
每天10000步或10公里
One mile is approximately 2000 steps.
一英里約等于2000步
If you feel like 10000 is too much, start out slow and
如果你感覺10000步太多，可以慢慢開始
increase your steps by 500 each day
每天增加500步
until you reach the 10000 step goal.
直到最后達到10000步的目標
To give you some examples, here's a list of activities
現在給你些例子，這個列表里是各種
with their step equivalence per 15 minutes.
活動以及每15鐘的活動對應的步數
Here are some examples of stretching to do after your
這是可以在熱身后或
warm up and before you begin your exercise session.
鍛煉開始前可以進行的拉伸的一些例子
Take a look at the pictures on the slide.
看一下幻燈片上的圖片
As mentioned it is also important
正如提到的一樣
to do strength training exercises at least twice a week
至少每兩周做一次力量訓練
in addition to your aerobic exercise.
來輔助你的有氧訓練是很重要的
Examples of these strength training exercises are bicep
一些力量訓練的例子包括
curls, chair squats, shoulder raises or wall push ups.
二頭肌訓練，椅蹲，提肩或墻壁俯臥撐
These can be done at home or most anywhere
這些都可以在家中或很多地方
by following 3 simple steps for each exercise.
按照簡單的三步走來實現
