雙語朗讀美文：如何把鍛鍊滲入日常生活

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.

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.

Here are six tips for how to fit exercise into your daily routine -- no matter how busy you are with work.

現在大家都知道，保持一種積極的生活方式在日常生活中至關重要。只有照顧好自己，我們纔有可能在工作中、在心愛的家庭裏、在社會上扮演好各種角色，成爲自己努力想要成爲的人。但是這並不是一件易事。

工作，是最會影響到健身的因素——事實上，這是個令我們兩難的矛盾。工作越具挑戰性(也越刺激)，這個矛盾就越突出：一方面，我們沒有太多時間運動健身;另一方面，不鍛鍊身體的代價太高了，因爲身體素質是維持成功狀態的重要條件。

下面的6條建議教你如何把健身和日常活動結合起來，這樣無論你的工作有多忙都能有一個強健的體魄啦。

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.

挑選一種你可以隨時隨地進行的運動項目——不管是在旅行途中還是加班晚歸都能方便地運動。這類運動最好是不需要太多準備的項目(風帆衝浪什麼的還是週末再去吧)，而且要能在較短時間內取得顯著的健身效果(抱歉，高爾夫球友們)。高強度間歇性訓練、Tabata訓練法、體重鍛鍊以及跑步等，都是非常不錯的選擇。

2、Cater To Your Own Likes And Dislikes

結合個人喜好

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.

現在你可能正在想：“我討厭跑步!”(或者Tabata，或者其他的運動)——那完全沒問題。我們都需要實事求是、瞭解自己。別人選擇跑步，你可以選擇瑜伽、體重訓練或者舞蹈。就身體鍛鍊來說，自律通常是十分必要的;但在選擇運動形式的時候，大可以放輕鬆一點，選擇適合你生活方式、個性特點以及個人品味的項目。還不確定你喜歡什麼?不要害怕，大膽嘗試不同類型的運動項目吧，你會找到最適合自己的運動的。

3. Use Competitions As Motivation

用比賽來激勵自己運動

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.

要在工作上獲得成功，合作是關鍵。但是當我們試圖激勵自己定期健身(同時爲達到健身效果運動時又需要一定的強度)時，競爭就顯出了它的價值。如今，幾乎在任何運動項目中，都能找到適合你能力水平的比賽。不管是高手還是菜鳥、亦或介於兩者之間，你都能有所收穫。報名參加一場比賽吧，給自己設定一個目標，然後留意它對你能起到什麼作用——有困難並不是壞事，它或許會成爲你繼續堅持下去的推動力。

4. Make A Schedule And Commit To It

制定時間表 嚴格執行

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.

逃避鍛鍊最常用的一種藉口就是：“我今天的工作實在是太忙了，趕不上我的瑜伽課了。”我覺得這些都是屁話!如果工作繁忙的你突然得知自己不得不去接孩子放學，而又沒有其他後備計劃，你會怎樣處理這個狀況呢?取消一次內部會議?帶一些工作回家做?做一個艱難的抉擇?事實是，當我們真心需要的時候，我們會在必要的時機離開辦公室。列一個時間表(如果有用的話，請寫下來!)，嚴格執行，並且提醒自己健身是一件值得堅持的首要任務。

5. Track Your Activity Levels

追蹤自己的運動水平

“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.

“不可測，即不存在。”沒錯，這有點誇張，但是這句俗語還是多少說到了點子上，尤其是針對運動健身來說。每次運動後在你的日曆上記錄一下，然後在每週統計一下你的運動總量，月復一月、年復一年，你就可以掌握自己整體的運動進度，並判斷出需要提高的地方。衡量你的運動水平(並最好及時記錄進步)能夠幫助你保持正軌，在完全拋棄運動習慣之前就意識到自己什麼時候在偷懶。

6. Choose Something Over Nothing

有總比沒有好

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!

你並不需要1個小時的時間——甚至連30分鐘都不用，就可以完成一次完整、有效的健身。進行了一點運動總比完全沒有運動要好。嘿，就算7分鐘也能有所不同!我們總是能在一天中找到那麼幾分鐘的空餘時間(是的，我們可以!)。選擇一個有效的項目，經常進行，簡短迅速的運動能對身心健康起到奇效。無論你在哪裏，無論你有多少時間進行體重鍛鍊，都擠出點時間來健身吧!還可以在手機應用的幫助下，預先設定時間簡短的運動——甚至就在辦公桌邊也能做運動!