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Currently, the American College of Sports Medicine,
目前，美國運動醫學會
the ACSM, and the American Heart Association
即ACSM 和美國心臟協會
recommend that you engage in moderately intense,
建議大家應當參加一些強度適當的
aerobic or cardiovascular exercise 30 minutes a day,
有氧運動或心血管活動，每天30分鐘
5 days a week.
一周做5天
Moderate intensity physical activity
強度適當的體育運動
means working hard enough to raise your heart rate
是指運動強度足以提高心率
and break a sweat yet still being able to
讓人出些汗，但依舊可以
carry on a conversation.
與他人交談
You should also do resistance or strength training
大家也應當做一些抵抗力或者體能訓練
twice per week in addition to your aerobic activity.
每周做兩次，這些訓練不包括在有氧活動內
Your exercise should be sandwiched
鍛煉應當介于
by both a warm up for at least five minutes
開始前的五分鐘熱身訓練
before you begin and a cool down
和結束后的冷靜階段之間
for the same amount of time at the end of your session.
冷靜階段也需五分鐘
Your warm ups should include both a slow warm up
熱身運動應當包括緩慢的熱身
such as walking and be followed
如散步
by stretching your muscles.
散步之后就要拉伸下肌肉了
It should be noted that to lose weight
需要注意的是，想要減肥
or maintain weight loss, 60 to 90 minutes
或保持體重不斷減輕 60到90分鐘的
of physical activity may be necessary.
體育運動是必不可少的
The 30 minute recommendation is for the average,
建議的運動時間是30分鐘，這是對一般
healthy adult to maintain health
健康的成年人而言，可以保持健康
and reduce the risk of chronic disease.
降低患慢性疾病的風險
Walking, jogging, or running is the simplest
散步，慢跑或跑步是最簡單
and cheapest form of a cardiovascular workout
也是最經濟的心血管運動或
or aerobic exercise.
有氧運動的形式
These exercises can be done in a neighborhood park
這些運動可以在住處附近的公園
along walkways, in the mall,
沿著人行道，或是在購物中心
or even within one's own home.
甚至在自己家中進行
Walking briskly for 15 to 20 minutes
快走15到20分鐘
is the best way you can initiate exercise.
是開始鍛煉的最佳方式
The key is to begin slowly and then steadily increase
關鍵在于剛開始時步速要慢，然后逐漸邁開步子
your stride and increase your pace.
加快步伐
A pedometer can also be a great tool
計步器也是個不錯的工具
to help you track the number of steps
可以幫助記錄
you are taking each day.
每天所走的步數
It can also be a great motivator
它也會成為一個很大的動力
to help you get exercise in your day.
促使人每天進行鍛煉
The recommended daily steps for most people
對大多數人的建議步數是
is 10,000 per day, or 10K a day.
每天走一萬步
One mile is approximately 2,000 steps.
1英里大概是2000步
If you feel like 10,000 steps is too much,
如果覺得10000步太多了
start out slow and increase your steps by 500 each day
開始時速度慢一些，每天多走500步
until you reach the 10,000 step goal.
直至達到10000步的目標
To give you some examples, here's a list of activities
舉個例子，這兒是一個活動列表
with their step equivalents per 15 minutes.
是以每15分鐘的步數為單位來計的
Bowling for 15 minutes
打15分鐘保齡球
is worth approximately 3,600 steps.
相當于走3600步
Water aerobics is a little over 3,000.
水中有氧運動略微超出300步
Cooking is about 900.
做飯大概相當于900步
Gardening is about 1,800.
園藝工作相當于1800步
Bicycling is similar to bowling at about 3,600.
騎自行車和打保齡球相似，大概是3600步
Golf is worth about 2,000.
打高爾夫相當于2000步
House cleaning is about 1,300.
打掃房間相當于1300步
And raking leaves is also about 1,800 step equivalents per 15 minutes.
耙攏落葉相當于每15分鐘走1800步
Here are some exercises of stretching to do
這些是可以做的拉伸運動
after your warm up and before you begin your exercise session.
一般在熱身運動之后和開始鍛煉前進行
Take a look at each of these pictures.
看一下這些圖片
As mentioned earlier, it is also important to
就像之前提到的
do strength training exercises at least twice per week
每周進行兩次體能訓練是非常重要的
in addition to your aerobic exercises.
體能訓練不包括在有氧運動之內
