如何把健身和日?；顒?dòng)結(jié)合起來？

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.

現(xiàn)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(guān)重要。只有照顧好自己，我們才有可能在工作中、在心愛的家庭里、在社會(huì)上扮演好各種角色，成為自己努力想要成為的人。但是這并不是一件易事。

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，是最會(huì)影響到健身的因素——事實(shí)上，這是個(gè)令我們兩難的矛盾。工作越具挑戰(zhàn)性(也越刺激)，這個(gè)矛盾就越突出：一方面，我們沒有太多時(shí)間運(yùn)動(dòng)健身;另一方面，不鍛煉身體的代價(jià)太高了，因?yàn)樯眢w素質(zhì)是維持成功狀態(tài)的重要條件。

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條建議教你如何把健身和日常活動(dòng)結(jié)合起來，這樣無論你的工作有多忙都能有一個(gè)強(qiáng)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(shí)隨地進(jìn)行的運(yùn)動(dòng)項(xiàng)目——不管是在旅行途中還是加班晚歸都能方便地運(yùn)動(dòng)。這類運(yùn)動(dòng)最好是不需要太多準(zhǔn)備的項(xiàng)目(風(fēng)帆沖浪什么的還是周末再去吧)，而且要能在較短時(shí)間內(nèi)取得顯著的健身效果(抱歉，高爾夫球友們)。高強(qiáng)度間歇性訓(xùn)練、Tabata訓(xùn)練法、體重鍛煉以及跑步等，都是非常不錯(cuò)的選擇。

2、Cater To Your Own Likes And Dislikes

結(jié)合個(gè)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(xiàn)在你可能正在想：“我討厭跑步!”(或者Tabata，或者其他的運(yùn)動(dòng))——那完全沒問題。我們都需要實(shí)事求是、了解自己。別人選擇跑步，你可以選擇瑜伽、體重訓(xùn)練或者舞蹈。就身體鍛煉來說，自律通常是十分必要的;但在選擇運(yùn)動(dòng)形式的時(shí)候，大可以放輕松一點(diǎn)，選擇適合你生活方式、個(gè)性特點(diǎn)以及個(gè)人品味的項(xiàng)目。還不確定你喜歡什么?不要害怕，大膽嘗試不同類型的運(yùn)動(dòng)項(xiàng)目吧，你會(huì)找到最適合自己的運(yùn)動(dòng)的。

3. Use Competitions As Motivation

用比賽來激勵(lì)自己運(yùn)動(dòng)

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(guān)鍵。但是當(dāng)我們?cè)噲D激勵(lì)自己定期健身(同時(shí)為達(dá)到健身效果運(yùn)動(dòng)時(shí)又需要一定的強(qiáng)度)時(shí)，競(jìng)爭(zhēng)就顯出了它的價(jià)值。如今，幾乎在任何運(yùn)動(dòng)項(xiàng)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、亦或介于兩者之間，你都能有所收獲。報(bào)名參加一場(chǎng)比賽吧，給自己設(shè)定一個(gè)目標(biāo)，然后留意它對(duì)你能起到什么作用——有困難并不是壞事，它或許會(huì)成為你繼續(xù)堅(jiān)持下去的推動(dòng)力。

4. Make A Schedule And Commit To It

制定時(shí)間表 嚴(yán)格執(zhí)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.

逃避鍛煉最常用的一種借口就是：“我今天的工作實(shí)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(xué)，而又沒有其他后備計(jì)劃，你會(huì)怎樣處理這個(gè)狀況呢?取消一次內(nèi)部會(huì)議?帶一些工作回家做?做一個(gè)艱難的抉擇?事實(shí)是，當(dāng)我們真心需要的時(shí)候，我們會(huì)在必要的時(shí)機(jī)離開辦公室。列一個(gè)時(shí)間表(如果有用的話，請(qǐng)寫下來!)，嚴(yán)格執(zhí)行，并且提醒自己健身是一件值得堅(jiān)持的首要任務(wù)。

5. Track Your Activity Levels

追蹤自己的運(yùn)動(dòng)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(cè)，即不存在。”沒錯(cuò)，這有點(diǎn)夸張，但是這句俗語還是多少說到了點(diǎn)子上，尤其是針對(duì)運(yùn)動(dòng)健身來說。每次運(yùn)動(dòng)后在你的日歷上記錄一下，然后在每周統(tǒng)計(jì)一下你的運(yùn)動(dòng)總量，月復(fù)一月、年復(fù)一年，你就可以掌握自己整體的運(yùn)動(dòng)進(jìn)度，并判斷出需要提高的地方。衡量你的運(yùn)動(dòng)水平(并最好及時(shí)記錄進(jìn)步)能夠幫助你保持正軌，在完全拋棄運(yùn)動(dòng)習(xí)慣之前就意識(shí)到自己什么時(shí)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!

你并不需要1個(gè)小時(shí)的時(shí)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(jìn)行了一點(diǎn)運(yùn)動(dòng)總比完全沒有運(yùn)動(dòng)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么幾分鐘的空余時(shí)間(是的，我們可以!)。選擇一個(gè)有效的項(xiàng)目，經(jīng)常進(jìn)行，簡(jiǎn)短迅速的運(yùn)動(dòng)能對(duì)身心健康起到奇效。無論你在哪里，無論你有多少時(shí)間進(jìn)行體重鍛煉，都擠出點(diǎn)時(shí)間來健身吧!還可以在手機(jī)應(yīng)用的幫助下，預(yù)先設(shè)定時(shí)間簡(jiǎn)短的運(yùn)動(dòng)——甚至就在辦公桌邊也能做運(yùn)動(dòng)!