Fitness Program: 5 Steps to Get Started

By Mayo Clinic Staff

Are you thinking about starting a fitness program? Good for you! You’re only five steps away from a healthier lifestyle. 正在考慮開始健身計(jì)劃嗎？恭喜你！你距離更健康的生活方式只有五步之遙了。

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease2chronic disease慢性疾病。,improve your balance and coordination,help you lose weight—and even improve your sleep habits and self-esteem.And there’s more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline3baseline基礎(chǔ)，底線。fitness scores can give you benchmarks4benchmark基準(zhǔn)，水準(zhǔn)線。against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

著手制訂健身計(jì)劃，這可能是你為保持健康做的最有益的事之一。體育鍛煉能降低患上慢性病的風(fēng)險(xiǎn)，提高平衡與協(xié)調(diào)能力，助你減肥——甚至改善你的睡眠習(xí)慣，變得自信。更妙的是，只需五步，你便可以開啟一個(gè)健身計(jì)劃。

1.評(píng)估健康水平

或許你對自己的健康狀況有所了解。但對健康基礎(chǔ)進(jìn)行評(píng)估，記錄得分，可以為日后的進(jìn)步提供一個(gè)衡量基準(zhǔn)。在評(píng)估你的有氧體能、肌肉素質(zhì)、柔韌性以及機(jī)體組分時(shí)，不妨記錄以下項(xiàng)目：

Your pulse rate5pulse rate脈搏（率）。before and immediately after walking 1 mile (1.6 kilometers)

How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)

How many half situps6half situp仰臥半起。, standard pushups or modified pushups7pushup俯臥撐。除了標(biāo)準(zhǔn)姿勢（standard pushup）外，還有潛水轟炸機(jī)式（dive bomber pushup)、撐墻式（wall pushup）、俄式俯臥撐（planche pushup）等，統(tǒng)稱為modified pushup。you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference8waist circumference腰圍。, just above your hipbones9hipbones臀骨。

Your body mass index

2. Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals.Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon?Having clear goals can help you gauge10gauge衡量。your progress and stay motivated.

Create a balanced routine.The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week,or a combination of moderate and vigorous activity.

步行1英里（即1.6公里）前后你的脈搏率

步行1英里或400米用時(shí)，或奔跑1.5英里（即2.41公里）用時(shí)

一次能做仰臥半起、標(biāo)準(zhǔn)俯臥撐或變體俯臥撐的個(gè)數(shù)

當(dāng)你坐在地板上，雙腿在前，身體能向前伸多遠(yuǎn)（坐位體前屈）

你腰圍（臀骨正上方）的尺寸

你的身高體重指數(shù)

2.制訂健身計(jì)劃

每天運(yùn)動(dòng)說起來容易，但得有一個(gè)計(jì)劃。制訂健身計(jì)劃的時(shí)候，別忘了以下幾點(diǎn)：

健身目的須明確。你是為了減肥而開始健身的嗎？或者出于其他目的，比如為馬拉松比賽做準(zhǔn)備？目標(biāo)明確能幫你衡量進(jìn)步，保持健身激情。

日常訓(xùn)練須均衡。美國衛(wèi)生及公共服務(wù)部建議，每周應(yīng)該有不少于150分鐘的適度有氧運(yùn)動(dòng)或75分鐘的激烈有氧運(yùn)動(dòng)，或是兩者的有機(jī)結(jié)合。

For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.

Start low and progress slowly.If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition,consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion11range of motion（關(guān)節(jié)）活動(dòng)度，運(yùn)動(dòng)范圍。, strength and endurance.

Build activity into your daily routine.Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill,read while riding a stationary bike12stationary bike健身車。, or take a break to go on a walk at work.

（2）測土配方施肥。根據(jù)土壤和作物需肥情況和土壤檢測數(shù)據(jù)定制小麥專用底肥。土壤肥力較高的地塊建議用含量16-20-6的小麥專用配方肥40kg；土壤肥力一般的地塊建議用含量20-22-8的小麥專用配方肥40kg。肥料隨整地旋耕時(shí)施入土壤中[2]。

Plan to include different activities.Different activities (cross-training)can keep exercise boredom at bay13keep ...at bay隔離，遠(yuǎn)。這里轉(zhuǎn)譯為“樂此不?！?Cross-training using low-impact14low-impact對身體沖擊力小的，低強(qiáng)度的。forms of activity, such as biking or water exercise, also reduces your chances of injur-ing or overusing one specific muscle or joint. Plan to alternate15alternate輪流，變換。among activities that emphasize different parts of your body, such as walking, swimming and strength training.

例如，一周多數(shù)時(shí)間進(jìn)行大約30分鐘的有氧運(yùn)動(dòng)。同時(shí)，每周要有不少于兩天的時(shí)間針對主要肌肉群進(jìn)行常規(guī)力量訓(xùn)練。

由低向高，循序漸進(jìn)。假如你是剛開始練習(xí)，須小心謹(jǐn)慎，循序漸進(jìn)。倘若此時(shí)身體有傷或正處于治療階段，向你的醫(yī)生或運(yùn)動(dòng)治療師咨詢一下，請他們協(xié)助你制訂一個(gè)健身計(jì)劃，從而達(dá)到逐步擴(kuò)大你的動(dòng)作幅度、增強(qiáng)體力和耐力的效果。

把運(yùn)動(dòng)融入日?；顒?dòng)中。單獨(dú)抽時(shí)間來運(yùn)動(dòng)可能不那么容易。容易一點(diǎn)的做法是，和安排別的約會(huì)一樣，定出你的運(yùn)動(dòng)時(shí)間來。看喜歡的節(jié)目時(shí)不妨同時(shí)在跑步機(jī)上跑跑，騎健身車的時(shí)候可以閱讀，工作間隙可以歇口氣、散個(gè)步。

運(yùn)動(dòng)計(jì)劃可以形式多樣。不同的運(yùn)動(dòng)項(xiàng)目（交叉訓(xùn)練）能讓人樂此不疲。低強(qiáng)度的交叉運(yùn)動(dòng)，如騎自行車或者游泳，還能降低受傷機(jī)率，防止個(gè)別肌肉或關(guān)節(jié)的過度損耗。讓那些針對身體不同部位的運(yùn)動(dòng)，如散步、游泳和力量訓(xùn)練，交替進(jìn)行。

Allow time for recovery.Many people start exercising with frenzied zeal—working out too long or too intensely—and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper.A written plan may encourage you to stay on track16stay on track 達(dá)到目標(biāo)。.

3. Assemble your equipment

You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes17cross-training shoes多功能訓(xùn)練鞋。,which are more supportive.

If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use.You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

預(yù)留恢復(fù)時(shí)間。許多人剛開始鍛煉時(shí)勁頭十足——不是練習(xí)時(shí)間過長，就是強(qiáng)度太大，但肌肉或關(guān)節(jié)一酸痛或者受點(diǎn)傷就放棄了鍛練。練習(xí)時(shí)要留有空檔，讓你的身體休息。

把計(jì)劃寫下來。白紙黑字的計(jì)劃能激勵(lì)你達(dá)成目標(biāo)。

3.購買裝備

你可能會(huì)先買雙運(yùn)動(dòng)鞋。記得想做什么運(yùn)動(dòng)就買什么鞋子。比如，跑鞋比較輕便，而多功能訓(xùn)練鞋能起到更好的支撐作用。

假如你打算購買運(yùn)動(dòng)器材，注意選擇實(shí)用、有趣、易操作的。購買之前，不妨先到健身中心體驗(yàn)一下各類器材。

也許你可以考慮用智能健身應(yīng)用或者其他運(yùn)動(dòng)跟蹤設(shè)備，來記錄運(yùn)動(dòng)距離、卡路里燃燒量，或者監(jiān)控心率。

4. Get started

Now you’re ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually.Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina18stamina耐力。improves, gradually increase the amount of time you exercise.Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to.You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but morefrequent sessions have aerobic benefits,too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

Be creative.Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing19ballroom dancing交際舞。. Find activities you enjoy to add to your fitness routine.

Listen to your body.If you feel pain, shortness of breath, dizziness or nausea20nausea惡心，反胃。, take a break. You may be pushing yourself too hard.

4.付諸行動(dòng)

現(xiàn)在萬事俱備了。開始實(shí)施計(jì)劃時(shí)，記住以下建議：

循序漸進(jìn)，逐步增加。保證充裕時(shí)間來熱身和放松，可采用輕松的散步或者舒緩的伸展運(yùn)動(dòng)。然后慢慢加速，保證這個(gè)速度持續(xù)5到10分鐘也不會(huì)讓人太累。等你的耐力增強(qiáng)了，再逐步增加鍛煉時(shí)間。爭取一周中大多數(shù)日子保持30到60分鐘的鍛煉時(shí)間。

必要時(shí)，把運(yùn)動(dòng)分散來做。不必一次完成所有的訓(xùn)練?？梢栽谝惶熘袑⒏鞣N運(yùn)動(dòng)穿插進(jìn)行。短時(shí)多次的健身方式更能增強(qiáng)心肺功能。每天鍛煉3次，每次10分鐘，可能比一次30分鐘的訓(xùn)練更適合你。

要有創(chuàng)意。也許你的日常訓(xùn)練花樣不少，如散步、騎自行車或劃船。但別止于此。周末和家人一起遠(yuǎn)足，或者晚上去跳跳交誼舞。用一些你喜歡的活動(dòng)來豐富日常健身內(nèi)容。

注意身體的信號(hào)。如果你感到疼痛、氣短、暈眩或是惡心，暫停一下?；蛟S你的運(yùn)動(dòng)強(qiáng)度太大了。

Be flexible.If you’re not feeling good, give yourself permission to take a day or two off.

5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months.You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself21pace oneself 放緩腳步，慢慢來，有條不紊。, you can establish a healthy habit that lasts a lifetime. ■

要機(jī)動(dòng)靈活。如果你感覺不妙，先給自己放一兩天假再說。

5.監(jiān)測進(jìn)步

運(yùn)動(dòng)六周之后，可以對你的個(gè)人健康狀況重新評(píng)估。之后每隔幾個(gè)月重測一次。你可能發(fā)現(xiàn)為了繼續(xù)提高，還得增加一些運(yùn)動(dòng)時(shí)間。也可能你驚喜地發(fā)現(xiàn)，運(yùn)動(dòng)量恰到好處，實(shí)現(xiàn)了健身目標(biāo)。

如果你缺乏動(dòng)力，重新設(shè)定目標(biāo)或者試試別的運(yùn)動(dòng)。與朋友相約運(yùn)動(dòng)或者到健身中心報(bào)個(gè)班也可能有所幫助。

開始健身是一個(gè)很重要的決定，但不必好高騖遠(yuǎn)。細(xì)細(xì)規(guī)劃，有條不紊，你會(huì)養(yǎng)成一個(gè)終身受用的健康習(xí)慣。 □