鍛煉時(shí)的一些注意事項(xiàng)

◎王佳琦

體育鍛煉一直備受國(guó)家與學(xué)校的重視，近年來(lái)，已逐漸形成全民健身的風(fēng)氣。前不久的“劉畊宏熱”也正是因?yàn)檫@樣。正確的鍛煉方式能使人事半功倍，錯(cuò)誤的鍛煉方式則會(huì)讓人筋疲力盡卻收效甚微甚至受傷。一起來(lái)看看鍛煉時(shí)我們應(yīng)該注意哪些問(wèn)題吧。

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 exercise1)routine [ru??ti?n] n. 慣例；常規(guī)routine while keepinɡ safety first.

Wear proper equipment. As is known to all, usinɡ the wronɡ — or not properly fitted — equipment is a major cause of injuries. You should choose the right2)helmet [?helm?t] n. 頭盔；防護(hù)帽helmet, eye protection, mouthɡuard, knee elbow ɡuards 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 exercisinɡ and drink from it reɡularly before you feel thirsty. “Thirst is a siɡnal that you’re already on your way to3)dehydration [?di?ha??dre???n] n. 脫水dehydration,” says Pillarella, MEd, a certified personal trainer and a national fitness spokesperson for ACE.

Warm up. People tend to shruɡ off this4)prelude [?prelju?d] n. 前奏；序幕prelude to exercise, either ɡivinɡ it minimal time or5)bypass [?ba?pɑ?s] v. 繞開；避開bypassing it altogether. Try gentle movements, like walkinɡ, to prepare your muscles before leaping into a more6)rigorous [?r?ɡ?r?s] adj. 嚴(yán)格的；細(xì)致的rigorous workout.

Find “just right”. Many people either work out too7)intensely [?n?t?nsli] adv. 強(qiáng)烈地；緊張地intensely — riskinɡ injury — or not intensely enouɡh. If you are doinɡ a move so hard, you’re probably8)strain [stre?n] v. 拉傷；扭傷straining your muscles. Find the right workout goals based on your aɡe and fitness level.

Stretch more. “Stretchinɡ seems to be a ‘lost art’, but it can improve range of motion and9)flexibility [?fleks?'b?l?ti] n. 靈活性；柔韌性flexibility, and10)reduce [r??dju?s] v. 減少reduce the risk of muscle11)tightness [?ta?tn?s] n. 緊密；堅(jiān)固tightness and strain,” says Pillarella. You should stretch riɡht after your workout.

Don’t go nuts with food and drink. If your workout lasts less than two hours, you shouldn’t need enerɡy 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.

詞組加油站

depend on 根據(jù)

shruɡ off 對(duì)……不予理睬

注意以下幾點(diǎn)，你就不會(huì)犯那些常見的錯(cuò)誤，就可以在保證安全第一的同時(shí)使日常鍛煉達(dá)到最佳效果。

穿戴合適的裝備。眾所周知，錯(cuò)誤地使用器材或未正確穿戴一些合適的裝備是造成運(yùn)動(dòng)傷害的主要原因。你應(yīng)該根據(jù)不同的運(yùn)動(dòng)類型選擇合適的頭盔、護(hù)目鏡、護(hù)齒器、膝部和肘部護(hù)具或其他裝備以避免受傷。

準(zhǔn)備一瓶水。運(yùn)動(dòng)前準(zhǔn)備好一瓶水，并在你感到口渴之前定時(shí)喝水?！翱诳适且粋€(gè)信號(hào)，表明你已經(jīng)開始脫水了?！鲍@得認(rèn)證的私人教練、醫(yī)學(xué)博士、美國(guó)運(yùn)動(dòng)委員會(huì)的全民健身代言人Pillarella 說(shuō)。

熱身。人們往往忽略這個(gè)運(yùn)動(dòng)前奏，要么給它最少的時(shí)間，要么完全略過(guò)它。嘗試輕柔的運(yùn)動(dòng)，例如步行，讓你的肌肉做好準(zhǔn)備，然后再進(jìn)行更高強(qiáng)度的鍛煉。

找到“恰到好處”。許多人要么鍛煉太劇烈（冒著受傷的風(fēng)險(xiǎn)），要么鍛煉強(qiáng)度不夠。如果做一個(gè)對(duì)你而言太難的動(dòng)作，你可能會(huì)拉傷肌肉。你要根據(jù)你的年齡和健身水平，找到適合你的鍛煉目標(biāo)。

多拉伸。“拉伸似乎是一門‘失傳的藝術(shù)’，但它可以提高運(yùn)動(dòng)幅度和改善肌肉靈活性，并降低肌肉的緊繃程度和肌肉拉傷的風(fēng)險(xiǎn)?！盤illarella 說(shuō)。鍛煉后應(yīng)立即進(jìn)行拉伸運(yùn)動(dòng)。

運(yùn)動(dòng)后不要暴飲暴食。如果你的鍛煉持續(xù)時(shí)間少于兩個(gè)小時(shí)，你則不需要能量棒或運(yùn)動(dòng)飲料來(lái)補(bǔ)充能量。運(yùn)動(dòng)后科學(xué)進(jìn)食是有益的，但如果吃得過(guò)多，反而使運(yùn)動(dòng)效果大打折扣。運(yùn)動(dòng)后的加餐量應(yīng)為正餐量的1/4 至1/3，大約200卡熱量的食物。

Know More

ACE: 全稱American Council on Exercise，即美國(guó)運(yùn)動(dòng)委員會(huì)，成立于1985 年，非營(yíng)利性健身認(rèn)證機(jī)構(gòu)，其對(duì)于私人教練專業(yè)的認(rèn)證ACE-CPT 被美國(guó)國(guó)家認(rèn)證委員會(huì)（National Commission for Certifying Agencies, NCCA）認(rèn)可。ACE 與NSCA（美國(guó)肌力體能協(xié)會(huì)）、ACSM（美國(guó)運(yùn)動(dòng)醫(yī)學(xué)會(huì)）、NASM（美國(guó)國(guó)家運(yùn)動(dòng)醫(yī)學(xué)會(huì)）為國(guó)際較為認(rèn)可的四大健身認(rèn)證機(jī)構(gòu)，認(rèn)證證書在國(guó)際廣泛流通。