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Each of the strength exercises just described
每一個(gè)上述提到的力量訓(xùn)練只需要
would be done 8 to 10 times for 2 sets or twice,
以8到10次為一組，做兩組
remember to complete all movements in a slow and
要記住所有動(dòng)作要緩慢有控制的進(jìn)行
controlled fashion and never hold your breath.
千萬(wàn)不要屏住呼吸
If you feel pain stop immediately and remember to
如果感到疼痛，要立刻停止
stretch each muscle after you work out.
記得在鍛煉完拉伸每一塊肌肉
Exercise doesn't have to be done at a gym.
訓(xùn)練無(wú)需非要在健身房進(jìn)行
Physical activity is the most important
身體的活動(dòng)是最重要的
and can be accomplished through a variety of ways.
可以通過(guò)各種各樣的方式完成
It may be hard to begin 30 minutes of exercise each day
如果你生活中是久坐的類型
if you have been leading a sedentary lifestyle.
那一開始每天30分鐘的鍛煉可能會(huì)有些困難
Here is a list of 10 ways you can easily incorporate
這個(gè)列表上有10種方式，可以讓你
more exercise into your daily routine. Take a 10 minute
很輕松地將更多的鍛煉添加到日常行程中
walk after breakfast, lunch and dinner each day.
每天早餐，午餐和晚餐后走路十分鐘
Park your car in the farthest spot
將車停在
from running your errands.
離你辦事地方最遠(yuǎn)的停車位
Walk your dog if you have one and do yard work.
如果養(yǎng)狗的話去遛狗，打掃院子
Other ideas are to wash your car by hand,
其他一些主意是親自用手洗車
pace the sidelines at kids' athletic games,
在孩子運(yùn)動(dòng)會(huì)的球場(chǎng)邊踱步加油助威
ask a friend to join you when you exercise or walk
當(dāng)你鍛煉或在林蔭路上快走時(shí)邀請(qǐng)一個(gè)朋友
briskly at the mall, taking the stairs
加入你
instead of the elevator when you have the choice and
如果允許盡量選擇走樓梯而非坐電梯
finally make a commitment such as signing up for
最后對(duì)自己做出承諾，比如在你的社區(qū)報(bào)名
a 5k run or walk in your community. These are
參加5千米跑步或走路
all good ways to add movement to your daily life.
這些都是可以將運(yùn)動(dòng)添加到你生活里的好辦法
Fluid is an important component for a healthy body and
液體對(duì)一個(gè)健康的身體特別是當(dāng)你鍛煉時(shí)
especially when exercising.
是一個(gè)很重要的部分
Water is needed by the body on a regular basis to
人體定期需要水
take nutrients to various parts of your body and
將營(yíng)養(yǎng)運(yùn)送到身體個(gè)部分
to carry waste products away.
并將廢物帶走
Without enough fluid you reduce concentration,
如果身體缺水，你的注意力
coordination, strength and stamina.
協(xié)調(diào)性，力量和體力都會(huì)下降
Each day your body needs approximately 10 to 15 cups of
你的身體每天需要約10到15杯的水
fluids or you can calculate your need more accurately
或者你可以更精確地計(jì)算一下你的需要
by dividing your weight in pounds by the number 2.
用你的體重除以兩磅
This number will give you the ounces of water
得到的就是你身體所需水的盎司數(shù)
your body needs. Whether you are exercising or not
不管你是否正在鍛煉
hydration is important for your body to functions.
水合作用對(duì)人體功能的正常運(yùn)轉(zhuǎn)非常重要
Be sure to hydrate your body throughout the day, during
不管是全天，還是運(yùn)動(dòng)過(guò)程中
exercise and especially after your exercise session.
特別是運(yùn)動(dòng)結(jié)束后，確保為你的身體補(bǔ)充水分
In review, it is recommended that
回顧一下
everyone exercise at least 30 minutes in some way
建議每人每周要有幾天，最好每天
on most days of the week and preferably on all days.
以某種方式鍛煉至少30分鐘
You should also strive to incorporate strength training
你應(yīng)努力每?jī)芍苓M(jìn)行一次力量訓(xùn)練
twice per week. Walking, jogging and running are easy
走路，慢跑或跑步是每日簡(jiǎn)單便宜的鍛煉方式
and inexpensive ways to exercise each day but be sure to
但是要確保
learn and maintain the proper form
對(duì)于你進(jìn)行的任何鍛煉
for any exercise you perform.
要學(xué)習(xí)并保持正確的方式
Warm up, stretch, exercise and cool down
每一節(jié)運(yùn)動(dòng)或每次鍛煉時(shí)
for each session or exercise.
都要熱身，拉伸，練習(xí)和放松
Finally, remember that hydration is very important
最后，請(qǐng)記住水合作用對(duì)于你的整體健康
for your general health and especially for exercise.
特別是鍛煉來(lái)說(shuō)是非常重要的
Now that you've learned the important things to remember
既然你已經(jīng)了解了開始日常鍛煉的重要方面
for beginning your exercise routine; go get moving.
現(xiàn)在開始動(dòng)起來(lái)吧
