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Unit 105：Ride a bike
第105單元：騎腳踏車
It provides an excellent aerobic workout.
騎腳踏車是一種絕佳的有氧健身運動。
Ride indoors on a stationary bike or go outside and enjoy the scenery.
在室內踩健身腳踏車或騎腳踏車到室外去欣賞一下風景。
Start your muscles and getting your heart in gear.
慢慢地開始你每天例行的運動，先花五到十分鐘的時間來暖身，讓你的心臟進入適合運動的狀態。
Then speed up for 10 to 20 minutes and finally slow down for another 5 to 10 minutes.
接下來加速騎十到二十分鐘，最后再慢下來騎五到十分鐘。
Most stationary bikes help you clock your pace.
大部分的室內腳踏車可以計算你踩踏的速度，
Set the bike to an easy resistance level and pedal about 40 rpms(revolutions per minute)to start.
一開始先把腳踏車速度等級設定在較容易的每分鐘四十轉，
Then increase your pace to 60 rpms and hold it steady for about 20 minutes.
然后逐漸增加到每分鐘六十轉，并以此速度持續踩二十分鐘。
Finally,slow down to 40 rpms or less for about five minutes.
最后，將速度降到每分鐘四十轉或少于四十轉，持續約五分鐘。
Afterward,walk around the room for a few minutes to let your heart re-adjust to a non-exercise pace.
之后，在室內走一走，讓你的心跳重新調整回非運動時的頻率。
And don't jump into the shower right away-that could seriously stress your heart.
不要急著去沖澡，那可能會嚴重地增加你心臟的負荷。
