Some Tips for Exercise 锻炼时的一些注意事项

王佳琦

体育锻炼一直备受国家与学校的重视，近年来，已逐渐形成全民健身的风气。前不久的“刘畊宏热”也正是因为这样。正确的锻炼方式能使人事半功倍，错误的锻炼方式则会让人筋疲力尽却收效甚微甚至受伤。一起来看看锻炼时我们应该注意哪些问题吧。

Here's what you need to know so you don't make those common mistakes and so you can get the most out of your exercise "routine while keeping safety first.

Wear proper equipment. As is known to all， using the wrong - or not properly fitted - equipment is a major cause of injuries. You should choose the right 2'helmet， eye protection， mouthguard， knee elbow guards or other equipment to prevent injury depending on different kinds of sports.

Prepare a bottle of water. Always bring a bottle of water with you before exercising and drink from it regularly before you feel thirsty. “Thirst is a signal

that you're already on your way to 3）dehydration，” says Pillarella， MEd， a certified personal trainer and a national fitness spokesperson for ACE.

Warm up. People tend to shrug off this 4prelude to exercise， either giving it minimal time or 5lbypassing it altogether.Try gentle movements， like walking， to prepareyour muscles before leaping into a more 6'rigorous workout.

Find “just right”. Many people either work out too 7intensely - risk- ing injury- or not intensely enough. If you are doing a move so hard， you're probably 8lstraining your muscles. Find the right workout goals based on your age and fitness level.

Stretch more. “Stretching seems to be a 'lost art'， but it can improve range of motion and 9lflexibility， and 10'reduce the risk of muscle 1"tightness and strain，” says Pillarella. You should stretch right after your workout.

Don't go nuts with food and drink. If your workout lasts less than two hours，you shouldn't need energy bars or sports drinks to fuel your workout. It is beneficial to eat scientifically after exercise， but if you eat too much， it will greatly reduce the effect of exercise. The amount of snacks after exercise should be 1/4 to 1/3 of the main meal， about 200 calories.

詞组加油站

depend on 根据

shrug off 对……不予理睬

1） routine [ru：'ti：n]n.惯例;常规

2） helmet ['helmit] n.头盔;防护帽

3） dehydration [，di：hai'dreijən]n.脱水

4） prelude ['prelju：d] n.前奏;序幕

5） bypass ['baipa.s] v.绕开;避开

6） rigorous ['rigərəs] adj.严格的;细致的

7） intensely [in'tensli] adv.强烈地;紧张地

8） strain [strein] v.拉伤;扭伤

9） flexibility [，flekse'biləti] n.灵活性：柔韧性

10）reduce [n'dju：s] v.减少

11）tightness ['tartnəs] n.紧密;坚固

注意以下几点，你就不会犯那些常见的错误，就可以在保证安全第一的同时使日常锻炼达到最佳效果。

穿戴合适的装备。众所周知，错误地使用器材或未正确穿戴一些合适的装备是造成运动伤害的主要原因。你应该根据不同的运动类型选择合适的头盔、护目镜、护齿器、膝部和肘部护具或其他装备以避免受伤。

准备一瓶水。运动前准备好一瓶水，并在你感到口渴之前定时喝水。“口渴是一个信号，表明你已经开始脱水了。”获得认证的私人教练、医学博士、美国运动委员会的全民健身代言人Pillarella说。

热身。人们往往忽略这个运动前奏，要么给它最少的时间，要么完全略过它。尝试轻柔的运动，例如步行，让你的肌肉做好准备，然后再进行更高强度的锻炼。

找到“恰到好处”。许多人要么锻炼太剧烈（冒着受伤的风险），要么锻炼强度不够。如果做一个对你而言太难的动作，你可能会拉伤肌肉。你要根据你的年龄和健身水平，找到适合你的锻炼目标。

多拉伸。“拉伸似乎是一门‘失传的艺术'，但它可以提高运动幅度和改善肌肉灵活性，并降低肌肉的紧绷程度和肌肉拉伤的风险。”Pillarella说。锻炼后应立即进行拉伸运动。

运动后不要暴饮暴食。如果你的锻炼持续时间少于两个小时，你则不需要能量棒或运动饮料来补充能量。运动后科学进食是有益的，但如果吃得过多，反而使运动效果大打折扣。运动后的加餐量应为正餐量的1/4至1/3，大约200卡热量的食物。

Know More

ACE：全称 American Council on Exercise，即美国运动委员会，成立于 1985年，非营利性健身认证机构，其对于私人教练专业的认证ACE—CPT被美国国家认证委员会（National Commission for Certifying Agencies，NCCA）认可。 ACE与NSCA（美国肌力体能协会）、ACSM（美国运动医学会）、NASM（美国国家运动医学会）为国际较为认可的四大健身认证机构，认证证书在国际广泛流通。