評(píng)論
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Higher levels of anxiety, higher levels of staleness, lack of motivation,
高水平的焦慮 高水平的泄氣 失去動(dòng)力
as well as ultimately could lead to depression. This is a symptom of a perfectionism.
最終也可能導(dǎo)致抑郁 這是完美主義的一種癥狀
This is something that I experience when I was an athlete-overtraining, not recovering enough, and paying the price.
我在做運(yùn)動(dòng)員時(shí)就經(jīng)歷過這樣的事 過度訓(xùn)練 恢復(fù)不足 并為此付出了代價(jià)
Physically of course with injuries, but also psychologically.
身體上自然是受了傷 而且心理上也受了傷
What I recommend is between 1 to 4 days of rest a week.
我推薦每周有一到四天的休息時(shí)間
Ideally you want to exercise 5 or 6 times a week; at minimum I would say every other day.
理想情況下你想每周鍛煉五到六次 我認(rèn)為至少要保證每?jī)商煲淮?/div>
So it could be 3 or 4 days a week. At minimum every other day.
這樣每周就是三到四天 至少每?jī)商煲淮?/div>
Ideally you may want a little bit more than that.
理想狀態(tài)下你們可能想更多一點(diǎn)
Each time, about 30 minutes; could go all the way up to an hour. The key here is to listen to your body.
每次半小時(shí) 也可以增加到一小時(shí) 關(guān)鍵是要聽從你身體的需要
If your body is hurting beyond the slight discomfort of exercise which is natural, stop.
如果你的身體很痛苦 超出了正常的不舒適范圍 趕快停止
If your muscle hurts, stop. Or on the side of too little rather than too much.
如果肌肉開始酸痛 停下來 寧可少也不要過度
Also one of the ways to listen to your body if you are not as sensitive to it,
還有一種聆聽你身體的方法 如果你沒那么敏感的話
is putting on a heart rate monitor, which is something not very expensive, very useful, very helpful.
就是戴個(gè)心率監(jiān)控器 不是很貴 但非常非常有用
So I know my exercise would be around 70 percent of maximum heart rate.
這樣我就知道我的鍛煉 會(huì)保持在最高心率的70%左右
70 percent of maximum heart rate for me is about 128. So exercise around between 120 and 135.
我最高心率的70%大概是128 于是我就在120到135之間鍛煉
And then once in a while I also introduce interval training,
偶爾我又會(huì)加強(qiáng)一點(diǎn)
while I go all the way up to 90 percent, which is about 165 heart rate for me.
達(dá)到90% 我的差不多是165
But very easy to find out about you know what your heart rate is-usually maximum heart rate
很容易發(fā)現(xiàn)你們的心跳 通常在最大心率
is around 220 minus your age. So if you are 20 your maximum is to 200.
是220減去你的年齡 所以如果你20歲 最大心率就是200
| 重點(diǎn)單詞 | 查看全部解釋 | |||
| ultimately | ['ʌltimitli] |
想一想再看 adv. 最后，最終 |
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| discomfort | [dis'kʌmfət] |
想一想再看 n. 不便之處，不適 vt. 使不適 |
聯(lián)想記憶 | |
| sensitive | ['sensitiv] |
想一想再看 adj. 敏感的，靈敏的，易受傷害的，感光的，善解人意的 |
聯(lián)想記憶 | |
| interval | ['intəvəl] |
想一想再看 n. 間隔，休息時(shí)間，(數(shù)學(xué))區(qū)間，(音樂)音程 |
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| symptom | ['simptəm] |
想一想再看 n. 癥狀，征兆 |
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| anxiety | [æŋ'zaiəti] |
想一想再看 n. 焦慮，擔(dān)心，渴望 |
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| slight | [slait] |
想一想再看 adj. 輕微的，微小的，纖細(xì)的，脆弱的 |
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| recommend | [.rekə'mend] |
想一想再看 vt. 建議，推薦，勸告 |
聯(lián)想記憶 | |
| psychologically | [,psaikə'lɔdʒikəli] |
想一想再看 adv. 心理上地；心理學(xué)地 |
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| depression | [di'preʃən] |
想一想再看 n. 沮喪，蕭條 |
聯(lián)想記憶 |
