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2024-4-1 14:48 |
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As a personal trainer I see the same sad scenario repeat itself over and over. People earnestly trying to get back into shape and hitting the gym religiously, yet failing to accomplish their goals and then simply disappearing into the ether. The main problem, as I see it, is that people are of the mindset that if they simply go to the gym often enough and lift weights or work out, they will somehow achieve their goals. This is just not true, and can be very frustrating for anyone who is in this situation.
作为一个私人教练，我总是看到相同的悲剧重演。人们虔诚地来到健身房，努力锻炼塑形，却达不到目标，然后他们就消失了。就我所看到的，人们的问题在于：大家都相信，如果往健身房跑得够勤，就能达成目标。但这不是真的，并且遗憾的是对每一个处在这个漩涡中的人来说都不是。
In this article I will focus on the basics of setting AND achieving fitness goals, plus other suggestions to help improve your health.
在这篇文章中，我会重点讲一讲怎样设计并且达成健身目标，顺便说说改善身体健康的建议。
Instructions
方法
1. Abandon all of the tired notions about fitness that are probably in your head. "No pain, no gain," "heavier is better" and other such sayings make good sound bites, but do not help you obtain your fitness goals.
1. 别再去想以前听到的那些累人的健身忠告。比如说“一分耕耘一份收获”、“越重越好”这种，它们听起来很棒但是对你的健康实在没什么帮助。
2. Examine you current level of fitness, age, chronic medical conditions, lifestyle habits (how you eat, drink, smoke and use drugs) and write it down. Seeing an honest list on a piece of paper can be a very humbling and empowering experience.
2.评测一下自己现在的健康等级，年龄，长期以来的身体情况，生活习惯（包括吃、喝、吸烟以及用药），并且把它们写下来。时不时看到这张诚实的单子会挺让人羞愧，不过同时也会让你充满斗志。
3. Realize that very few people, if any, with a long list of bad habits can change that entire list at one time. Frankly, it may be wiser not to do this since the potential for failure is almost certain. Select one or two (at the most) of the habits that you honestly feel you can alter and proceed from there. This does not mean select the one or two habits that are the most worrisome to you such as smoking or drinking, but rather the issues you honestly feel you can have a positive impact on at this point in your life. By taking this more realistic approach you will be building the foundation for success!
3.要知道，那些有着长长的坏习惯列表的人中，即使有的话也是极少数能一次改掉所有。事实上，别试着去做也许更明智，因为失败几乎是必然的。选择一到两个你觉得自己可以改变的坏习惯。这并不是说要选那些你最担心的习惯诸如抽烟和酗酒，而要选择你认为在当下确实可以改进的点。这一步做得实际一点，你就会为成功打下好的基础。
4. Working out with a personal trainer (even just a couple of times) can improve the chance of obtaining your fitness goals.
4.找一位私人教练（就算只有几次）可以帮助你达成健身目的。
Now that you have your goals you will need to go back to the gym or find a gym that is right for you. Many gyms have trainers that will take you through the basics of weightlifting and using fitness machines, yet the quality of instruction varies greatly. At Fitness Revolution in Orleans, Massachusetts, the gym in which I train, these sessions are nothing short of remarkable. They are free, clinically correct and based on each individual's desired goals. This may not be the case at your gym. The instruction may simply be the basic How Tos, which are really not going to help you understand how to build muscle or achieve your fitness goals.
现在你有了目标，下一步就是回到健身房，或者先找到一个适合自己的地方。不少健身房都有教练带你做基础的举重练习以及使用健身器械，不过教练们水平参差不齐。我所在的健身房，在马萨诸塞的新奥尔良，这些基础训练的革新很令人瞩目。它们是免费的、不会出问题并且建立在每个人不同需求的基础上。这也许不是你的健身房的情况。他们能给的指导也许只是简单的“怎样做”，可是这并不能真的帮你弄明白怎样才能练出肌肉或者达到你的健身目标。
5. Once you understand what your fitness goals are and what needs to be corrected first, you (and your personal trainer, if possible) are going to developing the beginning of your fitness plan.
明白了自己的健身目标是什么并且知道首先要纠正的是什么，你（有可能的话，和你的私人教练）就要开始你的计划。
6. Weight training is still very important, even if your primary goal is to lose weight.
即使你的首要目标是减肥，负荷训练仍是必不可少的。
If you are overweight or obese, your fitness plan will most likely emphasize cardio to help burn off the unwanted fat. However, it is important to remember that resistance training should also be included, even if weight loss is your primary goal at this point. Weightlifting improves your overall mental and physical health, while also helping to develop much stronger bones.
如果你超重或者实在太胖，你的训练计划大概会着重于加强心脏负荷训练来帮助减去多余脂肪。然而，要记住的是，抵抗训练也要进行，即使你最要紧的是要减肥。举重可以帮助你让你的精神和身体状态焕然一新，并且帮助你拥有更强壮的骨骼。
7. If you are interested in developing or adding more muscle mass, include cardio for a more complete fitness program.
如果你对长肌肉块或者让肌肉更强壮有兴趣，就在训练里加入提高心脏负荷的练习。
If your goal is turn flab into muscle or gain more muscle size, your fitness program will most likely concentrate on weightlifting to build more muscle. However, make sure to include cardio to help reduce stress, improve your cardiovascular health and help you get "ripped."
如果你的目标是让松弛的肉变成肌肉或者拥有更多肌肉，你的训练里大概应该加强举重练习。但是，别忘了加强心脏锻炼来减轻压力，提升你的心脏水平会让你觉得很嗨。
Tips & Warnings
小贴士
Nothing happens overnight. Keep a monthly log of your program, fitness levels and results.
一夜吃不成胖子。按月记录你的训练、健康等级以及结果。
There aren't many (if any) fitness programs that are going to get you to your desired goals without looking at how you eat ("diet" is a four-letter word as far as I am concerned), how much alcohol you consume and your use (if any) of street drugs or inappropriate use of prescribed medications.
没有什么训练可以让你变成你想要的样子──如果你不注意吃（“节食”这个词太长了）、喝酒、吸毒这些事或者不合理地用药。
This article is for informational purposes only.
这篇文章只是来告诉你一些大概的情况。
If you plan to start a fitness program get medical clearance from your healthcare provider prior to starting. Remember, not all medical conditions are clearly apparent by simply looking in a mirror. Some blood and other tests (e.g. EKG) are typically advised.
如果你真的计划开始健身，先从你的健康咨询师那里得到医疗上的许可开始。记住，不是所有的身体状况都是可以从镜子里看出来的。事先一些血液方面的测试以及其他检查（比如心电图）也是必 |
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发表于 2010-10-28 08:09
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