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Examples of these strength training exercises
體能訓練運動包括
are bicep curls, chair squats, shoulder raises,
啞鈴彎舉，椅子下蹲，聳肩
and wall push ups.
和墻上俯臥撐
These can be done at home or most anywhere
這些活動可以在家或者其他大多數地方進行
by following three simple steps for each exercise.
每項運動都應遵循以下三步
For the bicep curl, hold a weight in each hand
做啞鈴彎舉時，兩手中都拿些一定重量的東西
with your arms at your sides.
胳膊吊在身體兩側
Bend your arms at the elbow
彎曲胳膊肘
and lift the weight to your shoulders
將重物舉到肩膀處
and then lower them to your sides.
然后胳膊又恢復原始位置
To perform the chair squat,
要做椅子下蹲
begin by sitting in the chair,
先坐在一把椅子上
then lean slightly forward
緩緩向前傾
and stand up from the chair.
然后站立起來
Try not to favor one side
盡量不要傾斜身體
or use your hands to help you.
也不要用手
To do shoulder raises, hold a weight in each hand
做聳肩運動，兩只手中各拿一定重量的東西
with your arms at your side
胳膊放在身體兩側
and then shrug your shoulders up to your ears
聳肩至耳朵處
and then lower them back down.
再將肩膀放下
You can use cans of vegetables or beans as your weights
可以用與自己體重相符的聽裝的蔬菜或豆子
if you don't have dumbbells at home.
如果家里沒有啞鈴的話
In order to perform the wall push up, place hands flat
要做墻上俯臥撐，把雙手平放在
against the wall and slowly lower your body to the wall.
墻面上，然后緩緩將身體移近墻面
Then push your body back away from the wall
再將身體推離墻面
to return to your starting position and then repeat.
回復原始位置，然后依此重復
Each of the four strengthening exercises just described
剛提及的這四項體能訓練運動
should be done 8 to 10 times for 2 sets, or twice.
應當做兩組，每組8到10次
Remember to complete all movements in a slow
記住，所用的動作都應該以緩慢的
and controlled fashion and never hold your breath.
有序的方式進行，而且不要屏住呼吸
If you feel pain, stop immediately
如果感覺疼痛，立即停下來
and remember to stretch each muscle after your workout.
每次運動后也要記得伸展一下所有的肌肉
Exercise doesn't have to be done at a gym.
不一定要在健身房中鍛煉
Physical activity is the most important thing
體育活動是最重要的
and can be accomplished through a variety of ways.
可以通過多種方式實現
It may be hard to begin thirty minutes of exercise
開始時每天鍛煉30分鐘也許有困難
each day if you have been leading a sedentary lifestyle.
如果你一直都是久坐的生活方式
Here is a list of 10 ways you can easily incorporate
這兒列出了10種方式，大家可以輕易地將
more exercise into your daily routine.
更多的運動融入每天的生活
Take a 10-minute walk after breakfast, lunch, and dinner each day.
每天飯后散步十分鐘
Park your car in the farthest spot when you're running your errands.
去辦事的時候將車停在最遠的停車場
Walk your dog if you have one.
如果養狗的話每天去遛狗
And do yard work.
或在院子里干一些活
Other ideas are to wash your car by hand.
其他的方法還有親自手洗車
Pace the sidelines at your kids' athletic games.
在孩子運動場地外的路上踱步
Ask a friend to join you when you exercise
邀請一位朋友和你一起鍛煉
or walk briskly at the mall.
或在購物中心快步走
Taking the stairs instead of the elevator
多走樓梯，少乘電梯
when you have the choice.
如果可以選擇的話
And finally make a commitment
最后，要作出承諾
such as signing up for a 5K run
例如，規定自己跑500米
or walk in your community.
或在小區里散步
These are all good ways to add more movement into your daily life.
這些都是在日常生活中增加運動的好方式
Fluid is an important component for a healthy body
健康的身體少不了水分這一要素
and especially when exercising.
特別是鍛煉的時候
Water is needed by the body on a regular basis
要經常喝水
to take nutrients to various parts of your body
給身體各部補充營養
and to carry waste products away.
并且清理掉體內垃圾
Without enough fluid, you reduce concentration,
體內水分不足，精神就會不集中
coordination, strength, and stamina.
身體協調能力，體力，和精力都會降低
Each day your body needs approximately 10 to 15 cups
身體每天需要10到15杯水
of fluid or you can calculate your need more accurately
或者大家也可以計算出自己更精確的需水量
by dividing your weight in pounds by the number 2.
用體重的磅數除以2就可得出了
This number will give you the ounces of water
這一數值體現的是
your body needs.
身體所需水分的盎司值
Whether you are exercising or not,
無論有沒有鍛煉身體
hydration is important for your body to function.
水合作用對身體功能至關重要
Be sure to hydrate your body throughout the day,
要確保一整天都要喝水
during exercise, and especially after your exercise session.
鍛煉過程中，特別是鍛煉完后更要喝水
In review, it is recommended that everyone exercise
總之，建議大家
at least 30 minutes a day in some way
以任何方式鍛煉30分鐘
on most days of the week and preferably on all days.
最好每天都進行鍛煉
You should also strive to incorporate strength training twice per week.
還應當盡量一周進行兩次體能訓練
Walking, jogging, and running are easy
散步，慢跑，跑步都是簡便易行
and inexpensive ways to exercise each day.
成本低廉的好方法，每天都可以鍛煉
But be sure to learn and maintain the proper form
但要保證學會正確的方法
for any exercise you perform.
并且以這種正確的方法進行鍛煉
Warm up, stretch, exercise, and cool down
熱身，拉伸，鍛煉，冷靜
for each session of your exercise.
每項鍛煉都需要這四個過程
Finally, remember that hydration is very important
最后，記住水合作用非常重要
for your general health and especially for exercise.
對整體的健康，特別是對鍛煉至關重要
Now that you've learned the important things to remember
既然大家已經知道了這些要點
for beginning your exercise routine, go get moving!
知道了如何開始鍛煉日程，現在就開始運動吧
