寒冷、阴暗的冬季,保持锻炼的七种方法 哈尔滨冬捕今日新闻

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< 哈尔滨冬捕今日新闻p align="center">寒冷、阴暗的冬季,保持锻炼的七种方法
哈尔滨冬捕今日新闻



Research suggests that if people are meeting up withfriends to exercise they are less likely to pull out.’ Photograph: PaulHeyes/Alamy

研究表白,假如人们与伴侣一路熬炼,他们就不太也许半途退出。“照片:Paul Heyes / Alamy

Fromthe right clothing and socialising to signing up to challenges and trackingyour progress, here’s how to enjoy working out as the days continue to shorten

从吻合的打扮、社会化到插手挑衅、记录行为历程,这些都是百天越来越短的环境下,享受熬炼的一些方法。

Sign up to achallenge

插手挑衅

[copy]Whether it is undertaking the NHS Couch to 5K plan or signing up to amarathon, having a goal can give shape and structure to an exercise routine.Whatever your motivation and fitness level, there are numerous events (many ofthem free) that you can enter.

无论是举办NHS沙发、5K打算照旧签约介入马拉松角逐,有一个方针可以使熬炼事项类型形象。无论您的念头是什么,健身程度怎样,您都可以介入很多勾当(个中很多是免费的)。

Make it social

一般熬炼社会化

Some people love exercising on theirown, but for others, it is helpful to have company. Buddy up with a friend orget involved with a local group or class. Parkrun,which organises free 5km timed runs in more than 500 locations across theworld, is a great way to meet people in your local area and is easy to join.There is another incentive to working out with pals, too, according to Dr Joe Costello,senior lecturer in exercise physiology at the University of Portsmouth.“Research suggests that if people are meeting up with friends to exercise theyare less likely to pull out.”

有些人喜好本身熬炼,但对付另一些人来说,拥有一个行为搭档长短常有益的。无论是和伴侣约好,可能参加内地集体。 Parkrun活着界各地的500多个所在,构造免费的5公里按时跑步,这个方法,很好地满意了内地人们的行为需求,而且很轻易插手。按照朴茨茅斯大学行为心理学高级讲师Joe Costello博士的说法,与伴侣一路熬炼尚有其它一种动力。 “研究表白,假如人们与伴侣一路熬炼,他们就不太也许半途退出。”[/copy]

Keep warm in yourkit

套装保暖

“There’s no such thing as bad weather,only unsuitable clothing,” said the late British fellwalker,illustrator and guidebook author, Alfred Wainwright. Base layers, gloves,headbands and hats are all useful for extra warmth. If you are going to andfrom a place for exercise, wrap up in a coat or jacket so as not to get chillywhile travelling. Visibility is also something worth paying attention to if youare exercising outside in the dark.

已故的英国评述家,插图画家和观光指南作者阿尔弗雷德温赖特说:“没有恶劣的气候,只有不吻合的衣服,”。底层衣服,手套,头带和帽子都可以提供特另外保暖。假如您要来回于行为场合,请穿上外衣或夹克,以免在观光时感想严寒。假如你在黑漆黑熬炼身材,可见性也值得留意。

Mix it up

多种行为团结起来

“Variety is the key to enjoyingexercise,” explains personal trainer Geoff Walcott. “Doing the same type of trainingcan be demotivating.” A small study of 114 men and women by theUniversity of Florida found that participants who repeated thesame exercises in a workout (three times a week) were more likely to quit thanthose who varied the type of exercise between sessions. Those with the morevaried routine were also found to enjoy their workouts 20% more.

“多样性是享受行为的要害,”私家锻练杰夫沃尔科特表明道。 “做同样范例的实习也许会让人失去乐趣。”佛罗里达大学对114名男女举办的一项小型研究发明,一再统一种熬炼的行为者(每周三次)比那些阻遏时刻调动熬炼范例的行为者更轻易中断熬炼。据研究,一般熬炼多样化的人比其他人享受熬炼的水平高20%以上。

Train at home

在家实习

[copy]If the thought of working out at homebrings to mind grainy images of lycra clad aerobics instructors, it is time torethink your strategy. From free online tutorials, videosand podcasts to subscription-based services such as Zwift (usedby some professional cyclists as part of their trainingprogrammes) the options are plentiful. Walcott recommends using indoor trainingto complement outdoor training. “If you’re training for an outdoor race, forexample a 5k or 10k, then you should be doing strength training as well.”The NHS’ Strength and Flex planis designed to be equipment-free and easy to follow.

假如在家熬炼如故会让人想起莱卡式健美操锻练的颗粒状图像,那么此刻是时辰从头思索一下你的熬炼计策了。从免费的在线教程、视频播客到订阅处事,如Zwift(用于专业自行车手一般熬炼事项),可供选择的内容很富厚。沃尔科特提议行使室内实习来增补户外实习。 “假如你正在为户外角逐举办实习,譬喻5公里或10公里竞走,那么你也应该举办力气实习。”NHS的力气和弹性实习打算,无须装备且易于操纵。

Keep track of yourtraining

记录熬炼历程

There are numerous apps and gadgets thatcan help keep track of your activities. And it doesn’t need to be tech heavy.Making a note or placing a dot on a calendar or chart can help you visualisehow much you have already done. If counting steps is your thing, be aware thatjust racking up the numbers is not enough. Earlier this year, health experts encouraged peopleto increase the intensity of their walking, rather than just focusing ondistance. Public Health England’s Active 10 app combines walking intensity and time. Nothaving enough time was cited as the main reason why people struggled to fit inexercise, according to a recent survey by PHE, so a 10 minute brisk walk eachday is among its recommendations.

有很多应用措施和小器材可以辅佐您跟踪熬炼勾当,并且不必要技许多能力。写个小便签可能在日历、图表上做各个标志,可以形象直观地看到本身已经做了几多熬炼。假如熬炼中必要数脚步, 美国实时新闻直播,请留意仅仅计数是不足的。年头,康健专家勉励人们要增进步行时的熬炼强度,而不是仅仅存眷间隔。 Public Health England’Active 10应用措施团结了步行强度和时刻。按照PHE近来的一项观测表现,没有充足的时刻被以为是人们纠结熬炼的首要缘故起因,以是天天10分钟的快走是其提议之一。[/copy]

Give yourself arest

恰当的苏息

Rest and recovery are important,especially if you are undertaking intense exercise or building up your fitness.According to Michigan State University,athleteswho are sleep deprived may experience subtle changes in hormone levels, leadingto higher levels of cortisol and a decrease in human growth hormone, which isactive during tissue repair. Be it a hot drink or a warm bath to soothe yourcold bones, having a reward to look forward to can be key on cold, miserabledays.

行为后的苏息和规复很紧张,出格是假如您正在举办强烈行为或增长康健的时辰。按照密歇根州立大学的说法,就寝不敷的运带动也许会经验激素程度的渺小变革,导致皮质醇程度升高,人体发展激素镌汰,而这些在构造修复进程中起到紧张浸染。无论是通过热饮照旧温水浴来放松满身,都是严寒,凄凉的冬日里一种不错的选择。
 

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