大家来运动：10个方法提高你的运动积极性

英语自学网

　　Hate to work out? These simple strategies will get you up and going for
good.
        　　讨厌户外运动?以下这些简单的方式为会让你重拾遗失的美好。
        　　1. Be Realistic
        　　1、 现实点
        　　First-time exercisers often set unrealistic goals that are too ambitious
for beginners. Gerald Endress, fitness director of the Duke Diet and Fitness
Center in Durham, N.C. says, “They want to go for maximal goals, but they tend
to get overwhelmed.”
        　　首次锻炼的人经常为自己设一些初学者不切实际的目标。来自北卡罗来纳州达勒姆的Duke Diet and Fitness的健身教练Gerald
Endress说，“有人要实现最大的目标，但最终都不堪重负。”
        　　overwhelm
        　　[ˌəʊvəˈwelm]
        　　v.淹没，压倒，压垮
        　　So don’t start off trying to work out an hour every day. Instead, set more
reasonable, achievable goals, like exercising 20 to 30 minutes two or three
times a week.
        　　所以不要一开始就每天锻炼一个小时。取而代之，设立更多合理的可以实现的目标。像每周锻炼2到3次，每次20到30分钟。
        　　2. Keep Track of Your Progress
        　　2、坚持记录你的锻炼进度
        　　Remember to chart your progress, whether it's with a high-tech online
tracker or an old-school fitness journal. Seeing incremental improvements,
whether it's improved time, increased reps, or greater frequency of workouts,
can boost your exercise motivation.
        　　记得画出你的日程表，不管是用高科技的网络跟踪器还是老套的健身日记。借此观察你一点一滴的进步，不管是锻炼时间的增多，锻炼次数的增加或者户外运动频率的提高等，都能提高你的运动积极性。
        　　incremental
        　　adj.增加的
        　　3. Don't Expect Perfection
        　　3、不要期待完美
        　　Another pitfall is all-or-nothing thinking, a perfectionist way of looking
at life that leads to giving up when you miss a day or two or your workout
doesn’t go well. Endress says if you accept that there will be some sidesteps on
your fitness journey, you’ll be better prepared mentally to deal with
setbacks.
        　　另外一个陷阱是要么全有或全无的想法。当一两天没有锻炼或者户外运动做不好的时候，那些对生活持完美主义方式的人终将半途而废。Endress说，如果你接受自己的健身日程里存在一些空档，你最好准备克服心理上的挫折。
        　　Expect that you'll get sick from time to time, and be psychologically
prepared to miss a few days of exercise when that happens. Don’t let it be an
excuse for giving up. "From then on, many people say, ‘I can’t exercise,'"
Endress says. "But there’s always a way to exercise."
        　　期望越大则失望越大，为以防万一心理上先做好几天没锻炼的准备。但不要让它成为放弃的借口。“从那个时候开始，很多人会说，‘我不能锻炼啦’，”
Endress表示，“但事实上总有锻炼的方法的。”
        　　To keep injuries from sidelining you, do your best to prevent them by
warming up, cooling down, stretching properly, and not doing too much too
soon.
        　　为了防止受伤，你最好健身前合理地做热身，缓冲和拉抻运动。不要做太多和太快。
        　　4. Don't Compare Yourself to Others
        　　4、不要跟别人比较。
        　　We’ve all seen those toned, fatless specimens who strut through the gym in
their Barbie-sized shorts and sports bras.Don’t compare yourself to them,
Endress says. Forget about them. Forgive them. But do not let them deter you
from your goal.
        　　我们经常看到那些身体超好的没有一点脂肪的靓妹，穿着芭比娃娃大小的运动短裤和文胸，在健身房里抬头挺胸。Endress说，不要跟她们比。忘掉她们。原谅她们。不要让她们妨碍你实现自己的目标。
        　　5. Get Support
        　　5、寻求帮助
        　　Enlist the help of your spouse, girlfriends, boyfriends, buddies -- anyone
who will encourage you to stay on track."The person should be in support, but
not say, 'Why can’t you? It’s so easy,'" says Sottovia. If helpful reassurance
turns into criticism, gently remind your pal that you don’t need nagging.If you
need additional help, hire a trainer, she advises.
        　　寻求来自你的配偶，女友，男友或者好朋友等任何能鼓励你坚持下去的人的帮助。Sottovia
说，“那个人应该支持你，而不是说，‘这么简单你为什么办不到?’”如果劝慰变成的苛责，那就稍微提醒你的同伴少唠叨一点。她建议，如果你需要额外的帮助，可以雇一个教练。
            
            

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        　　6. Find the Fun In It
        　　6、从中寻找乐趣
        　　Sottovia and Endress both say it’s essential to find an activity you like.
With an explosion in the number and types of fitness classes at most gyms, it
has become easier to find something to appeal to you, from aerobics to
Zumba.
        　　Sottovia和Endress都表示找一个你感兴趣的活动是很有必要的。随着大多数的健身房都在办各种各样不胜枚举的健身课程，从有氧运动到健身舞，因此很容易找到你感兴趣的东西。
        　　aerobics
        　　n.有氧运动
        　　If you're not the gym type, walk around your neighborhood or try activities
around the house, such as walking up and down stairs or dancing with the stars
in your living room. If you're motivated by being social, follow Geiger's lead
and join a team.
        　　如果你不喜欢去健身房，那就在邻里散散步或者在家附近做一些活动，比如上下楼或者在客厅里跟着电视里的明星跳舞。如果你热衷社交，那就追随Geiger的领导并加入一个小组。
        　　7. Break It Up
        　　7、分期锻炼
        　　You can make it easier on yourself by splitting your exercise session into
two or three sessions, says Endress. Research supports the idea that this can be
as beneficial as one long workout, he says.
        　　Endress说，你可以把你1期的训练分成2到3期，这样使健身更容易一些。他说，研究证实了这个观点，分期训练可以达到整期训练的效果。
        　　So, for example, if you don’t feel like exercising for an hour on any given
day, do three sessions of 20 minutes each.
        　　因此，举个例子，如果你不喜欢一天持续训练一个小时，那就分成3个20分钟锻炼。
        　　8. Make It Convenient
        　　8、让自己更加自信
        　　Do whatever you can to remove obstacles to exercise, and make it as
convenient as possible, says Sottovia. If you are time-pressed, for example,
don't spend 30 minutes driving to a gym. Try exercising at home to fitness DVDs
instead. If you're too tired to work out at the end of the day, set your alarm a
little earlier and exercise in the morning.
        　　Sottovia说，尽你所能排除万难坚持锻炼，并让自己更加自信。如果你时间紧迫，比如，无法开30分钟的车去健身房。那就在家里一边看健身DVD一边锻炼。如果你傍晚觉得太累无法户外运动，那就让闹铃响得早一点，早上去锻炼。
        　　9. Forget the Past
        　　9、忘记过去
        　　Don't let previous bad experiences with exercise hinder you, Sottovia
says.
        　　Sottovia说，不要让过去不好的健身经历阻碍你。
        　　So maybe you weren’t the most athletic kid in high school and were the last
chosen for class games. That was years ago. Your goal now is not to win a letter
jacket or make the cheerleading squad -- you want to exercise to stay healthy
and enjoy your life.
        　　因此你也许不是高中里最好的运动健儿，甚至是班级运动游戏里最不受欢迎的人。但那都是过去的事儿了。你的目标不是赢得印有字母的夹克也不是成为拉拉队队员——你想要的是通过锻炼保持身体健康和享受生活。
        　　10. Reward Yourself
        　　10、奖励你自己
        　　Treat yourself for making the effort to exercise -- not with food, but with
something that you enjoy, like a movie or flowers, says Endress
        　　Endress说，奖励你自己为健身所做的努力——不要用食物，用你喜欢的东西，像看个电影或者鲜花。
        　　Try to think of indulgences that will reinforce a mind-body connection so
you can savor the rewards of your hard work. Plan a short trip, or just an hour
in a botanical garden. Go to a ball game. And remind yourself with each precious
moment that you are enjoying this time because of all the great things you have
been doing for yourself.
        　　尝试去考虑加强身心联系的赎罪券，从而你能享受辛苦耕耘后的自我奖励。计划一个短期旅行，或者去一个小时植物园。去看球类的比赛。并在每一个这样的美好时刻提醒自己，你之所以能享受这美妙的时光是源于自己辛苦的付出。