如何重新启动你的锻炼计划:让我们打好基础

如何重新启动你的锻炼计划:让我们打好基础

After time off from exercising, it's understandable if you're having a hard time getting motivated. You may even feel a bit bad, but I'm here to say it's important to go easy on yourself.

经过一段时间的锻炼，如果你很难获得动力，这是可以理解的。你可能会觉得有点不好受，但我想说的是，对自己放松一点很重要。

Even if you start ever so slowly, know that returning to a workout routine means you'll soon get those feel-good serotonin and dopamine boosts from exercising.

即使你开始锻炼的速度很慢，要知道恢复锻炼的习惯意味着你很快就会从锻炼中获得让你感觉良好的血清素和多巴胺。

And let's face it, with so much time cooped up at home due to coronavirus lockdown measures, it's been all too easy for many of us to gain a couple of pounds or more. But if you join me, we can all be in this together.

让我们面对现实吧，由于冠状病毒封锁措施，很多时间都被关在家里，我们中的许多人很容易就长胖了几磅甚至更多。但如果你加入我，我们就能在一起(锻炼)。

Now let's think about the path to get back on track. While it might seem tempting to try to whip yourself back into shape by jumping into heavy weight training or intense cardio out of the gate, this approach will overstress your system — and you could easily hurt yourself by training too hard, too soon.

现在让我们考虑一下回到正轨的路径。虽然尝试通过进行重负荷训练或剧烈的有氧运动来让自己恢复健康看起来很诱人，但是这种方法会给你的身体系统带来过度的压力——而且你很容易因为训练过度、太快而伤害到自己。

This first one sets the foundation by guiding you into a positive mindset and getting you moving in the right direction.

第一步是建立一个基础，引导你进入一个积极的心态，让你朝着正确的方向前进。

Reconnect your mind and body

重新连接你的思想和身体

When getting back into an exercise regimen, it's natural to focus on how much better we want to make ourselves look, but let's stop for a moment and think about how physical activity will improve the way we feel.

当我们重新开始锻炼的时候，我们自然会想要让自己看起来更好，但是让我们停下来想想体育运动是如何改善我们的感觉的。

Remember, physical activity produces those feel-good chemicals in our brains that reinforce our positive mind-body connection. Developing this mind-body connection gets you in a positive mindset and will help you establish a sense of control and respect for your body, paving a path for your exercise efforts that's sustainable — which, in turn, will lead to achieving your goals.

记住，体育活动会在我们的大脑中产生那些感觉良好的化学物质，加强我们的积极身心联系。建立这种身心联系会让你拥有积极的心态，并帮助你建立一种控制感和对自己身体的尊重，为你的锻炼努力铺平一条可持续的道路，而这反过来又会导致你实现目标。

Step one: Mind your muscle movement

第一步:注意你的肌肉运动

When trying to restore and strengthen this connection after being sedentary, I recommend practicing this progressive muscle contraction/relaxation daily for a week and then several times per week thereafter.

当试图在久坐后恢复和加强这种联系时，我建议每天练习这种渐进式肌肉收缩/放松，持续一周，之后每周练习几次。

Begin by focusing your attention in your body, on your breathing. During this exercise, your breath will serve as the link between your mind and muscles.

首先把注意力集中在你的身体和呼吸上。在这个练习中，你的呼吸将连接你的思想和肌肉。

Step two: Move your ribs while breathing

第二步:呼吸时移动肋骨

Regularly practicing breathing better will decrease tension to restore mobility and establish good posture for proper exercise form. Here's a basic way to practice every day:

经常练习更好的呼吸可以减少紧张，恢复活动性，并建立良好的姿势，以适当的锻炼形式。以下是每天练习的基本方法：

Sit comfortably in a chair with your hands resting on your legs. Close your eyes. Begin lengthening and deepening your inhalations and exhalations. As you breathe, concentrate on the movement of your rib cage.

舒服地坐在椅子上，双手放在腿上。闭上你的眼睛。开始延长和加深你的吸气和呼气。当你呼吸时，注意胸腔的运动。

Inhale, filling the lowest lobes of your lungs so that your lower ribs externally rotate and expand out to the sides. When you exhale, completely empty your lungs, using core muscles, almost like an abdominal crunch, to move your lower ribs in, back, and down toward your waist.

吸气，填满你肺的最下面的肺叶，这样你的下肋骨向外旋转并向两侧扩展。呼气时，完全排空肺部，使用核心肌肉，几乎像腹部紧缩一样，将下肋骨向内、向后、向下移向腰部。

Step three: Establish a walking habit

第三步:养成走路的习惯

Start by walking just five to 10 minutes daily over the first few days while you figure out the best time and place for your walks. Once you've determined the logistics, begin adding a few minutes more to each walk. Ideally, you want to get up to about 20 to 30 minutes per day.

开始前几天每天步行5到10分钟，同时找出最佳的时间和地点。一旦你确定了路线，开始在每次步行中增加几分钟。理想情况下，每天运动20到30分钟。

On days you can walk longer, that's great, but don't put pressure on yourself to do more, which could sabotage your daily habit.

在你可以走更长时间的日子里，这很好，但不要给自己施加压力，让自己走更长时间，这会破坏你的日常习惯。