當你年過四十,該當如何健身大綱

Retirees Bob and Alex Linn of Vail, Colo., exercise year-round outdoors. In the winter, they ski. In the summer, they cycle through the mountains.

科羅拉多州威爾市(Vail, Colo.)退休人員鮑勃?林恩(Bob Linn)與亞歷克斯?林恩(Alex Linn)一年到頭都在進行戶外運動。隆冬時節，他們會去滑雪。盛夏之際，他們會騎車越過山川。

It hasn't always been that way.

但他們的生活並非一直如此。

Bob Linn, 81, who ran a company that managed hospital computer systems, and his wife Alex, 75, an artist, didn't exercise much until their mid-40s. It just wasn't a priority beyond maintaining their weight. 'When you're young, you don't think about it and you're busy raising a family,' says Mr. Linn. The couple has seven children total from their prior marriages.

現年81歲的鮑勃?林恩曾經營着一家管理醫用電腦系統的公司，他和妻子――現年75歲的藝術家亞歷克斯――兩人在四十五歲之前都沒怎麼運動過。除了要保持自己的體重，他們從未優先考慮過鍛鍊這回事兒。鮑勃說：“當你年輕的時候，健身的事兒，你連想都沒想過，你整天忙於養家餬口。”加上之前婚姻所生的孩子，林恩夫婦現在共有七個兒女。

Mrs. Linn started exercising in part to avoid surgery for chronic neck pain. The Linns now do Pilates classes, weight training, cardio and modified plyometrics exercises.

在某種程度上，亞歷克斯開始進行鍛鍊是爲了避免進行治療慢性頸部疼痛的手術。如今，夫妻倆在上普拉提課，進行負重訓練、有氧運動和增強式鍛鍊。

Mr. Linn admits his own stamina and energy aren't what they were in his youth, but that can be a motivating factor -- as can working out together. 'It's always good to have a partner,' he says. 'When you falter and you're not feeling up to it, the other one can say, 'Aw come on, let's do an easy cross-country today.''

鮑勃承認自己的體力和精力都不如年輕時充沛，但這也能成爲一個激勵因素――就像夫妻二人能夠在一起運動也能激勵鍛鍊者一樣。他說：“有個伴兒總是好的。當你動搖退縮、覺得自己狀態不佳無法進行鍛鍊時，另一半可以說，‘別這樣嘛，我們今天就做個簡單點兒的越野訓練。’”

Since she turned 60, Mrs. Linn has celebrated her birthday each year by riding her bicycle up a steep 8-mile, 2,000-foot climb on Vail Pass to an elevation of 10,662 feet. Mr. Linn makes the Vail Pass climb on his road bike two to three times in the summer with friends.

自從過了60歲以後，亞歷克斯每年都會以這樣的方式慶祝自己的生日：在威爾帕斯(Vail Pass)山脈一段長達8英里（約合13公里）、海拔爲2000英尺（約合610米）的陡坡上騎行至海拔爲10,662英尺（約合3.2千米）的高地。鮑勃則會登上自己的山地車和朋友們一起完成在威爾帕斯山的騎行路線，這樣的騎行他每年夏季會進行兩到三次。

On Sundays, the two cycle or ski to church. In the winter, Mr. Linn hits the slopes of Vail or Beaver Creek ski area twice a week with friends. Mrs. Linn usually takes solo treks on cross-country skis near their home.

週日的時候，夫妻二人會騎車或滑着雪橇去教堂。到了冬天，鮑勃會和朋友一起去征服威爾的陡坡或到比弗克里克(Beaver Creek)滑雪場鍛鍊，這樣的活動每週會進行兩次。亞歷克斯則會在離家不遠的地方套上越野滑雪板獨自跋涉。

In January, the Linns took a vacation to Rwanda, where they hiked for several hours in the high-altitude jungle to watch wild gorilla families. 'We wouldn't be able to do half the things we do if not for exercise,' says Mr. Linn.

今年1月份，夫妻二人去了盧旺達度假，他們在那裏的高海拔叢林徒步遠行了好幾個小時就是爲了一睹野生大猩猩家庭的風采。鮑勃說：“如果不是爲了鍛鍊身體，我們不可能完成我們現在做到的這些，連一半都做不到。”

The Workout

鍛鍊

On Mondays and Fridays, Mr. and Mrs. Linn attend a Pilates class. The hourlong class incorporates low-impact core exercises that strengthen the deep abdominal muscles. Mrs. Linn says it is helped her balance and makes her joints feel better.

週一和週五，林恩夫婦會參加普拉提課程。長達一小時的課程包含了能夠增強深層腹部肌肉的低強度核心訓練。亞歷克斯稱，這些課程有助於提高自己身體的平衡性，而且能使身體關節的感覺更佳。

On Tuesdays and Thursdays, a personal trainer, Jennifer Sage, comes to their home for a mix of flexibility, strength training and balance exercises. 'By doing this, Bob and Alex have a much lower chance of falls, as well as strains from not being strong enough to lift things,' says Ms. Sage, who has been training the couple together for seven years.

週二和週四，私人教練詹妮弗?塞奇(Jennifer Sage)會到林恩夫婦家進行融合了靈活度、力量訓練和平衡性鍛鍊的混合課程。賽奇說：“通過進行這些活動，鮑勃和亞歷克斯跌倒的機率更低了，他們因爲力氣不夠舉不動東西而感到勞累的可能性也更小了。”

In the summer, Ms. Sage cheers the two as they skip, lunge, march and jog up the hill to their home. Sometimes, she will accompany Mrs. Linn on bike rides and has her do interval training on the bike on hills.

夏天，當林恩夫妻二人跳躍着、做着弓步、快步行進和慢跑着上山回家時，賽奇會給他們加油鼓勁，爲他們歡呼。有時候，她會陪着亞歷克斯一起騎車，並讓她在山路間的自行車上做間歇訓練。

In early winter, the couple prepare for ski season by doing modified plyometric routines that help them respond to changes in terrain on the mountain. The exercises include hopping sideways, fast-paced squats, lunges and squat jumps.

初冬時節，夫妻倆通過進行改良版的增強式日常活動來爲滑雪季做準備，這有助於他們適應山間路面的變化。這些運動項目包括橫向跳躍、快速蹲起、弓步和蹲跳。

In midwinter, Ms. Sage has one of the couple spend 30 minutes on a spin bike, while the other does weight and core exercises with her. They do a lot of work with exercise bands to strengthen arms and upper body as well as help with posture and coordination. 'Bob has shoulder issues and Alex has neck issues, so we have to be very careful,' she says. 'Anytime they have any kind of pain, we find another exercise.'

隆冬之際，賽奇會讓夫妻中的一人在一輛動感單車上鍛鍊30分鐘，而另一個人則同她一起進行重量與核心訓練。他們在很多活動中都使用了拉力帶以鍛鍊強健臂膀和上半身，同時也有助於改善體態和協調性。她說：“鮑勃的肩膀有點兒毛病，亞歷克斯的脖頸也有問題，所以我們不得不異常小心。每次他們覺得有任何的不適和疼痛，我們都會找到另一種鍛鍊方式。”

A session with Ms. Sage finishes with a stretch or a modified yoga routine.

賽奇的課總會以拉伸運動或平緩的瑜伽活動作爲結束。

The Diet

飲食

Breakfast is usually oatmeal with fruit and Greek yogurt. Lunch is typically light, maybe a smoothie or a piece of fruit and yogurt.

早餐通常是拌了水果的燕麥粥和希臘酸奶。午飯一般來說量少清淡，可能只是一杯奶昔或一片水果以及酸奶。

Dinners usually include fish and vegetables, salads or grains. A snack might be a handful of almonds or a piece of fruit. They sometimes indulge in a piece of dark chocolate and always sip hot cocoa with skim milk after skiing.

晚餐通常有魚和蔬菜，沙拉或穀物。小食可能會有一把杏仁或一片水果。他們有時會縱容下自己吃一片黑巧克力，並總在滑雪後啜飲兌了脫脂牛奶的熱可可。

The Gear

健身設備與花銷

The couple pays $100 per hourlong session with their trainer. Their Pilates class runs about $77 a week together. They pay about $1,300 for two downhill-ski passes and $300 for a pass to skate-ski and cross-country ski around the local golf course. Their home gym is equipped with weights, an elliptical machine, a treadmill and a spin bike.

林恩夫妻爲每次時長60分鐘、帶教練的課程支付100美元（約合人民幣600元），他們的普拉提課程一週總共需要花費約77美元（約合人民幣462元）。他們爲兩張高山滑雪通行證花了約1,300美元（約合人民幣7,800元），還爲一張場地滑雪與圍繞當地高爾夫球場進行的越野滑雪通行證付了300美元（約合人民幣1,800元）。他們的家庭健身房配有負重訓練所需的器械，一臺橢圓健身機，一臺跑步機和一輛動感自行車。