再忙也得运动：如何将锻炼融入日常生活

We all know by now that maintaining an active lifestyle should be one of our top priorities in life. Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones and in our communities. But that doesn't mean it's easy.
现在大家都知道，保持一种积极的生活方式在日常生活中至关重要。只有照顾好自己，我们才有可能在工作中、在心爱的家庭里、在社会上扮演好各种角色，成为自己努力想要成为的人。但是这并不是一件易事。

Work, in particular, can get in the way of working out -- in fact, there is a bigparadox going on, and it becomes more obvious the more challenging (and exciting!) a job gets: On one hand, we struggle to find time to work out; on the other, we can't afford not to exercise because it is integral to sustained success.
工作，是最会影响到健身的因素——事实上，这是个令我们两难的矛盾。工作越具挑战性（也越刺激），这个矛盾就越突出：一方面，我们没有太多时间运动健身；另一方面，不锻炼身体的代价太高了，因为身体素质是维持成功状态的重要条件。

Here are six tips for how to fit exercise into your daily routine -- no matter how busy you are with work.
下面的6条建议教你如何把健身和日常活动结合起来，这样无论你的工作有多忙都能有一个强健的体魄啦。

1、Work Out Efficiently
高效健身
Pick a workout form that you can do almost anywhere, whether you're traveling or getting home from the office late. Ideally, this will be a form of exercise that doesn't require much preparation (maybe save the wind surfing for the weekend) and that accomplishes significant physical gains in a short period of time (sorry, golfers). High-intensity interval training, Tabata training, bodyweight exercises and running are all great choices.
挑选一种你可以随时随地进行的运动项目——不管是在旅行途中还是加班晚归都能方便地运动。这类运动最好是不需要太多准备的项目（风帆冲浪什么的还是周末再去吧），而且要能在较短时间内取得显著的健身效果（抱歉，高尔夫球友们）。高强度间歇性训练、Tabata训练法、体重锻炼以及跑步等，都是非常不错的选择。



2、Cater To Your Own Likes And Dislikes
结合个人喜好

By now you might be thinking, “I hate running!” (or Tabata, or what have you) -- and that's okay. We each need to be realistic and to know ourselves. One person's running is another person's yoga, weight training or dance. Flexing your self-discipline muscles is often necessary when it comes to exercise, but make it easier on yourself by choosing a form of exercise that fits your lifestyle, personality and taste. Not sure what you love to do? Don't be afraid to experiment with different forms of exercise until you find what works best for you.
现在你可能正在想：“我讨厌跑步！”（或者Tabata，或者其他的运动）——那完全没问题。我们都需要实事求是、了解自己。别人选择跑步，你可以选择瑜伽、体重训练或者舞蹈。就身体锻炼来说，自律通常是十分必要的；但在选择运动形式的时候，大可以放轻松一点，选择适合你生活方式、个性特点以及个人品味的项目。还不确定你喜欢什么？不要害怕，大胆尝试不同类型的运动项目吧，你会找到最适合自己的运动的。

3. Use Competitions As Motivation
用比赛来激励自己运动

When it comes to being successful at work, collaboration is key. But when we're trying to motivate ourselves to exercise on a regular basis (and with enough intensity for it to really matter), competition has its merits. Today, it's possible to find a competition suitable to your skill level in almost any sport. Whether you're elite, beginner or somewhere in between, there's something for all of us. Sign up, set a goal and notice what it does to you -- odds are good it might be the push you need to keep yourself in the game.
要在工作上获得成功，合作是关键。但是当我们试图激励自己定期健身（同时为达到健身效果运动时又需要一定的强度）时，竞争就显出了它的价值。如今，几乎在任何运动项目中，都能找到适合你能力水平的比赛。不管是高手还是菜鸟、亦或介于两者之间，你都能有所收获。报名参加一场比赛吧，给自己设定一个目标，然后留意它对你能起到什么作用——有困难并不是坏事，它或许会成为你继续坚持下去的推动力。

4. Make A Schedule And Commit To It
制定时间表 严格执行

One of the most cited reasons to skip a workout goes something like this: "I am just too busy at work today; I can't make my yoga class." I call BS! If you unexpectedly had to pick up your child from school and had no back-up plan, how would you deal with the situation? Cancel an internal meeting? Take some work home with you? Do some hard prioritizing? The truth is that when we really need to, we get out of the office at the time that is necessary. Make a schedule (write it down if it helps!), stick to it and remind yourself that working out is a priority worth keeping.
逃避锻炼最常用的一种借口就是：“我今天的工作实在是太忙了，赶不上我的瑜伽课了。”我觉得这些都是屁话！如果工作繁忙的你突然得知自己不得不去接孩子放学，而又没有其他后备计划，你会怎样处理这个状况呢？取消一次内部会议？带一些工作回家做？做一个艰难的抉择？事实是，当我们真心需要的时候，我们会在必要的时机离开办公室。列一个时间表（如果有用的话，请写下来！），严格执行，并且提醒自己健身是一件值得坚持的首要任务。



5. Track Your Activity Levels
追踪自己的运动水平

“If you don't measure it, it doesn't exist.” It's a slight exaggeration, yes, but this old saying really has some truth to it, especially when it comes to exercise. Make a note in your calendar every time you work out, and add up your workout sessions at the end of each week, month and year so you can monitor your progress and identify areas for improvement. Measuring your activity levels (and ideally keeping notes on your progress) can help you to stay on track and realize when you're slipping before you've completely lost the habit.
“不可测，即不存在。”没错，这有点夸张，但是这句俗语还是多少说到了点子上，尤其是针对运动健身来说。每次运动后在你的日历上记录一下，然后在每周统计一下你的运动总量，月复一月、年复一年，你就可以掌握自己整体的运动进度，并判断出需要提高的地方。衡量你的运动水平（并最好及时记录进步）能够帮助你保持正轨，在完全抛弃运动习惯之前就意识到自己什么时候在偷懒。

6. Choose Something Over Nothing
有总比没有好

You don't need an hour -- or even 30 minutes -- to get a complete, effective workout. And some exercises is virtually always better than none. Heck, even seven minutes can make a difference! We can always find a few free minutes in our day (yes, we can!). With an effective program, and done frequently enough, short and speedy workouts can do wonders to both the body and mind. Squeeze in fitness wherever you are and no matter how much time you have with bodyweight exercises or, with the help of apps, pre-programmed short workouts -- you can even do some exercises at your desk!
你并不需要1个小时的时间——甚至连30分钟都不用，就可以完成一次完整、有效的健身。进行了一点运动总比完全没有运动要好。嘿，就算7分钟也能有所不同！我们总是能在一天中找到那么几分钟的空余时间（是的，我们可以！）。选择一个有效的项目，经常进行，简短迅速的运动能对身心健康起到奇效。无论你在哪里，无论你有多少时间进行体重锻炼，都挤出点时间来健身吧！还可以在手机应用的帮助下，预先设定时间简短的运动——甚至就在办公桌边也能做运动！

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