五種方法擠出時間去運動

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　　We all know that exercise is important – vital, in fact. Yet, one of the most common excuses for not exercising enough is “I can't find time for exercise.”
　　我們都知道運動很重要——其實是非常重要?？墒牵畛Ｒ姷牟贿\動的一大借口就是“我抽不出時間做運動”。
　　And it's true. It is hard to find time for exercise. Just like it's hard to find time to meditate, cook healthy meals, and volunteer to make your community a better place.
　　而事實也的確如此。人們很難擠出時間做運動，就像我們擠不出時間去冥想、烹飪健康食物、做社區(qū)志愿者一樣。
　　The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) provides the following minimum exercise guidelines for healthy adults (18-65):
　　美國運動醫(yī)學(xué)學(xué)院（ACSM）和美國心臟協(xié)會（AHA）為成年人（18-65歲）的健康制定了以下最少的運動指南：
　　Moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days per week (e.g. a brisk walk) or;
　　每周五天、每天至少30分鐘的中等強度有氧運動（例如快走）；
　　Vigorous-intensity aerobic physical activity for 20 minutes, three days per week (e.g. jogging) or;
　　每周三天、每天20分鐘的高強度有氧運動（例如慢跑）；
　　Some combination of moderate-intensity and vigorous-intensity.
　　中等強度運動和高強度運動相結(jié)合。
　　NOTE: Exercise can be performed in bouts of at least 10 minutes.
　　注意：運動至少應(yīng)持續(xù)10分鐘。
　　That's not bad. In fact, it's pretty achievable. So let's move on to the challenging (but fun) part: Finding time for exercise.
　　這真的不錯，甚至還很有可行性。下面看看具有挑戰(zhàn)性（但很有趣）的部分吧：擠出時間去運動
　　1.Turn off the TV1.關(guān)掉電視This is usually a good place to start. In 2011, the average American watched 34 hours of TV per week. If you do the math, you could still watch 30 hours of TV and get all your exercise in (including a shower afterwards, which is typically appreciated by your colleagues/family members).
　　關(guān)掉電視通常就是一個好的開始。2011年美國人平均每周看34小時電視。如果你計算一下就會發(fā)現(xiàn)，就算把運動后沖澡的時間算在內(nèi)（通常是同事或是家人的要求），你也還可以看30小時的電視。
　　And if you've already whittled your TV watching down to just one or two favorite shows per week, consider exercising while you watch.
　　如果你已經(jīng)將看電視的時間減少到每周只看一兩集喜歡的節(jié)目的話，可以考慮邊看電視邊運動。
　　2.Limit Your Time Online2.限制上網(wǎng)時間If we're not watching TV, we're surfing the Internet, checking email, updating Facebook, tweeting, or pinning. According to comScore, the average American spent 32 hours per month online in 2011 (sounds low to me!).
　　如果我們沒有看電視，就是在上網(wǎng)、查收郵件、刷新Facebook，發(fā)微博或刷網(wǎng)頁。據(jù)comScore網(wǎng)站統(tǒng)計，2011年美國人每月平均上網(wǎng)32小時。（我覺得聽上去好少?。。?br/>　　That's over 60 minutes per day, some of which could be devoted to moving your body rather than letting it waste away in front of a screen.
　　也就是說，美國人每天花60分鐘以上的時間上網(wǎng)。其實與其將時間浪費在電腦屏幕前，還不如去運動呢。
　　Becoming more efficient with your online dealings is a great way to cut down on the time spent online. It's not about the technology. It's about improper use of the technology. You will be amazed by the amount of time you will save if you check your email only once or twice per day.
　　提高上網(wǎng)效率可以有效減少上網(wǎng)時間。問題不在于科技本身，而在于對科技的不當使用上。如果你每天只查收一兩次郵件，你會訝然發(fā)現(xiàn)大把時間被節(jié)省了下來。
　　3.Ask for Help3.尋求幫助
　　I don't want to assume that you are a couch potato or an Internet addict. Perhaps you simply have your hands full with work, laundry, kids, community commitments, and all the other things that make up our plate of life.
　　我無法斷定你是否是電視迷或網(wǎng)蟲，或許你只是工作太忙，洗衣服、帶小孩、小區(qū)義工或其他事情占據(jù)了生活的全部。
　　If you are serious about finding time for exercise, ask for help. Maybe you just need somebody to watch the kids for an hour while you hit the gym. Ask your spouse, your mom, your friend, the teenager next door – anybody who can help you find that time. Also, if you have the money, hire somebody to clean your house. That frees up significant time.
　　如果你真想擠點時間做運動，那就尋求幫助吧。或許你只是需要有人在你去健身館的那一小時幫忙照看一下孩子。你可以向任何能夠幫你騰出時間的人尋求幫助——愛人、老媽、朋友或隔壁的少年。而且如果你手頭寬裕，可以請人打掃房間，這樣可以幫你省出不少時間。
　　4.Find Pockets of Time for Exercise4.利用零碎時間運動
　　If your eyes didn't completely gloss over when you read the ACSM/AHA recommendations above, you may have noticed that you can exercise in “bouts of at least 10 minutes.”
　　如果你仔細閱讀了上面ACSM/AHA的建議，你應(yīng)該注意到“至少應(yīng)持續(xù)10分鐘”這句話吧。
　　This means that you could go for a brisk 10-minute walk after breakfast, lunch, and dinner. Not only will you feel refreshed, but it also helps with digestion!
　　也就是說如果在早中晚餐后快走10分鐘，你不僅會感到神清氣爽，還有助于消化呢！
　　I often find myself with 10 minutes to spare, so I have a mental list of things that can be completed in that amount of time. If you have your own 10-minute activity list, just add exercise to it.
　　我就經(jīng)常發(fā)現(xiàn)自己可以抽出10分鐘的時間，我心里有一個清單，10分鐘可以干很多事兒。如果你也有“10分鐘活動清單”，何不將運動也添進去呢？
　　5.Combine Exercise and Transportation5.運動與交通相結(jié)合
　　In many parts of the world, this is an obvious one. However, sometimes it's easy to forget that getting from Point A to Point B can be a wonderful opportunity to exercise. Here are some options:
　　對世界上許多地方而言，這一點顯而易見。只是人們很容易忘記從一個地方到另一個地方也是絕好的運動機會。請看以下幾個建議：
　　Bike or walk to work/school騎車或步行去工作/上學(xué)Bike to the grocery store騎車去雜貨店Walk over to a friend's house步行去朋友家Walk or bike to the coffee shop步行或騎車去咖啡店As long as it's at least 10 minutes and getting your heart rate up, it's exercise!只要能花10分鐘讓心跳加速起來，也算是運動哦！