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Unit 103：Put on the speed
第103單元：速度加快
The faster you walk,the faster you burn calories.
你走得愈快，卡路里的燃燒速度也愈快。
If you're already a walker,add some action with speedwalking.
如果你已養(yǎng)成走路的習(xí)慣。那你不妨試著快走并加此動(dòng)作。
In the middle of your regular walk,walk as fast as you can for a minute or so.
在你經(jīng)常的步行當(dāng)中，試著以最快的速度走個(gè)一兩分鐘。
When you get comfortable with that,add another minute or two.
等你慢慢適應(yīng)后，再額外地增加一兩分鐘。
Bend your elbows and pump your arms to add momentum.Be sure not to strain yourself.
借著彎彎手肘和擺動(dòng)手臂來(lái)增加動(dòng)力。但別傷到自已。
You'll know you are if your legs turn into knots.If that happens,slow down!
雙腿一旦僵硬的話，自己一定會(huì)知道的。如果有這種感覺(jué)的話，立刻速度放慢！
In the long run,try to cover a mile as fast as you can.
最后，試著以最快的速度走完一英里。
Making a mile in 15 minutes is great,and twice that is an ideal workout.
在十分分鐘內(nèi)走一英里是很不錯(cuò)的，若能走上兩英里的話便是非常理想的健身。
Remember,when you're speedwalking,do a slower walk for 10 or 15 minutes as a warm-up and again afterward as a cool-down.
記住，快走前先慢慢走個(gè)十到十五分鐘作為暖身，快走完再慢慢走個(gè)十到十五分鐘讓自己慢慢平靜下來(lái)。
