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Examples of these strength training exercises
体能训练运动包括
are bicep curls, chair squats, shoulder raises,
哑铃弯举，椅子下蹲，耸肩
and wall push ups.
和墙上俯卧撑
These can be done at home or most anywhere
这些活动可以在家或者其他大多数地方进行
by following three simple steps for each exercise.
每项运动都应遵循以下三步
For the bicep curl, hold a weight in each hand
做哑铃弯举时，两手中都拿些一定重量的东西
with your arms at your sides.
胳膊吊在身体两侧
Bend your arms at the elbow
弯曲胳膊肘
and lift the weight to your shoulders
将重物举到肩膀处
and then lower them to your sides.
然后胳膊又恢复原始位置
To perform the chair squat,
要做椅子下蹲
begin by sitting in the chair,
先坐在一把椅子上
then lean slightly forward
缓缓向前倾
and stand up from the chair.
然后站立起来
Try not to favor one side
尽量不要倾斜身体
or use your hands to help you.
也不要用手
To do shoulder raises, hold a weight in each hand
做耸肩运动，两只手中各拿一定重量的东西
with your arms at your side
胳膊放在身体两侧
and then shrug your shoulders up to your ears
耸肩至耳朵处
and then lower them back down.
再将肩膀放下
You can use cans of vegetables or beans as your weights
可以用与自己体重相符的听装的蔬菜或豆子
if you don't have dumbbells at home.
如果家里没有哑铃的话
In order to perform the wall push up, place hands flat
要做墙上俯卧撑，把双手平放在
against the wall and slowly lower your body to the wall.
墙面上，然后缓缓将身体移近墙面
Then push your body back away from the wall
再将身体推离墙面
to return to your starting position and then repeat.
回复原始位置，然后依此重复
Each of the four strengthening exercises just described
刚提及的这四项体能训练运动
should be done 8 to 10 times for 2 sets, or twice.
应当做两组，每组8到10次
Remember to complete all movements in a slow
记住，所用的动作都应该以缓慢的
and controlled fashion and never hold your breath.
有序的方式进行，而且不要屏住呼吸
If you feel pain, stop immediately
如果感觉疼痛，立即停下来
and remember to stretch each muscle after your workout.
每次运动后也要记得伸展一下所有的肌肉
Exercise doesn't have to be done at a gym.
不一定要在健身房中锻炼
Physical activity is the most important thing
体育活动是最重要的
and can be accomplished through a variety of ways.
可以通过多种方式实现
It may be hard to begin thirty minutes of exercise
开始时每天锻炼30分钟也许有困难
each day if you have been leading a sedentary lifestyle.
如果你一直都是久坐的生活方式
Here is a list of 10 ways you can easily incorporate
这儿列出了10种方式，大家可以轻易地将
more exercise into your daily routine.
更多的运动融入每天的生活
Take a 10-minute walk after breakfast, lunch, and dinner each day.
每天饭后散步十分钟
Park your car in the farthest spot when you're running your errands.
去办事的时候将车停在最远的停车场
Walk your dog if you have one.
如果养狗的话每天去遛狗
And do yard work.
或在院子里干一些活
Other ideas are to wash your car by hand.
其他的方法还有亲自手洗车
Pace the sidelines at your kids' athletic games.
在孩子运动场地外的路上踱步
Ask a friend to join you when you exercise
邀请一位朋友和你一起锻炼
or walk briskly at the mall.
或在购物中心快步走
Taking the stairs instead of the elevator
多走楼梯，少乘电梯
when you have the choice.
如果可以选择的话
And finally make a commitment
最后，要作出承诺
such as signing up for a 5K run
例如，规定自己跑500米
or walk in your community.
或在小区里散步
These are all good ways to add more movement into your daily life.
这些都是在日常生活中增加运动的好方式
Fluid is an important component for a healthy body
健康的身体少不了水分这一要素
and especially when exercising.
特别是锻炼的时候
Water is needed by the body on a regular basis
要经常喝水
to take nutrients to various parts of your body
给身体各部补充营养
and to carry waste products away.
并且清理掉体内垃圾
Without enough fluid, you reduce concentration,
体内水分不足，精神就会不集中
coordination, strength, and stamina.
身体协调能力，体力，和精力都会降低
Each day your body needs approximately 10 to 15 cups
身体每天需要10到15杯水
of fluid or you can calculate your need more accurately
或者大家也可以计算出自己更精确的需水量
by dividing your weight in pounds by the number 2.
用体重的磅数除以2就可得出了
This number will give you the ounces of water
这一数值体现的是
your body needs.
身体所需水分的盎司值
Whether you are exercising or not,
无论有没有锻炼身体
hydration is important for your body to function.
水合作用对身体功能至关重要
Be sure to hydrate your body throughout the day,
要确保一整天都要喝水
during exercise, and especially after your exercise session.
锻炼过程中，特别是锻炼完后更要喝水
In review, it is recommended that everyone exercise
总之，建议大家
at least 30 minutes a day in some way
以任何方式锻炼30分钟
on most days of the week and preferably on all days.
最好每天都进行锻炼
You should also strive to incorporate strength training twice per week.
还应当尽量一周进行两次体能训练
Walking, jogging, and running are easy
散步，慢跑，跑步都是简便易行
and inexpensive ways to exercise each day.
成本低廉的好方法，每天都可以锻炼
But be sure to learn and maintain the proper form
但要保证学会正确的方法
for any exercise you perform.
并且以这种正确的方法进行锻炼
Warm up, stretch, exercise, and cool down
热身，拉伸，锻炼，冷静
for each session of your exercise.
每项锻炼都需要这四个过程
Finally, remember that hydration is very important
最后，记住水合作用非常重要
for your general health and especially for exercise.
对整体的健康，特别是对锻炼至关重要
Now that you've learned the important things to remember
既然大家已经知道了这些要点
for beginning your exercise routine, go get moving!
知道了如何开始锻炼日程，现在就开始运动吧
