Exercise Wisely 合理地进行健身

20080712

Nothing is more consistently prescribed by physicians for a healthy, energetic, and productive life than exercise. You can achieve these goals for yourself.

＊ Don't expect immediate, magical results. Shoot for gradual, long term progress. Don't punish yourself by swallowing the "no pain, no gain" philosophy. Listen to your body; don't push it past its limits.

＊ Don't become obsessed with exercise. Three twenty minute aerobic workouts per week are enough for most people to stay physically fit.

＊ Walk briskly one mile a day after dinner. Walk down to hall to see a colleague instead of picking up the telephone. Park in remote, but safe sections of parking lots. Take the stairs for climbs of three flights or less.

＊ Before investing in expensive equipment, make a serious commitment to exercise. Research the relative benefits and drawbacks of different equipments, such as treadmills, stationary bikes, free weights, and so on.

＊ Choose an exercise you enjoy so you'll stick with it.

＊ Spend three to five minutes warming up your muscles and cardiovascular system before doing any exercise.

＊ The older you get, the more you need to supplement aerobic exercise with strength training, flexibility exercises, and weight bearing activities, which help you keep your bones strong.

＊ Discontinue strenuous exercise during illness.

让医生给我们开药方以获得身心健康、精力充沛和富有成效的生活，我们得到的往往是运动二字。其实你自己完全可以达到这些目标。

＊ 不要企盼立竿见影，不要企盼神效。力争渐进、长期的进步。不必用"一分耕耘，一分收获"的想法让自己吃苦。倾听自己身体的声音，不要超越极限。

＊ 不必过度沉迷于运动。每周3次各20分钟的增氧运动足以让大多数人保持身体康健。

＊ 每天晚饭后快步行走1英里。下楼到大厅去见同事而不是拿起电话听筒。把车停放在停车场边远而又安全的地方。 3层高的地方就走楼梯而不乘电梯。

＊ 在投资买贵重的健身设备之前，先对运动健身作出严肃的承诺。对步行板、蹬踏车、杠铃等不同器械的优缺点进行一番调查比较。

＊ 选择一种你喜欢的运动，这样容易坚持下去。

＊ 在做任何运动之前，做3～5分钟的热身活动，活动活动你的肌肉和心血管系统。

＊ 年龄越大，你越需要在增氧运动之外辅以力量训练、弹性运动、举重活动，以保持骨骼强健。

＊ 生病期间暂停激烈运动。
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