做這些事可以使行走的效益最大化

做這些事可以使行走的效益最大化

If you're stuck at home, one of the simplest -- and highly underrated -- forms of exercise is to head outside for a walk.

如果你被困在家里，最簡(jiǎn)單也是最被低估的一種鍛煉方式就是出去散步。

Walking is free, requires no equipment (aside from workout shoes) and can be done indoors or outside. You can go for a walk alone, with your kids, while on a conference call or during the day or at night. It's an easily accessible form of exercise that can be done mostly anywhere, anytime, for as little or long as you'd like.

步行是免費(fèi)的，不需要任何設(shè)備(除了運(yùn)動(dòng)鞋)，可以在室內(nèi)或室外進(jìn)行。你可以一個(gè)人去散步，和你的孩子一起，在電話(huà)會(huì)議的時(shí)候，在白天或晚上。這是一種很容易獲得的鍛煉方式，可以在任何時(shí)間、任何地點(diǎn)進(jìn)行，只要你愿意，時(shí)間長(zhǎng)短都可以。

In terms of positive impacts on health, the American Cancer Society advises that adults get 150 minutes per week of moderately intense physical activity, like walking, or 75 minutes of vigorous physical activity, preferably spread throughout the week.

就對(duì)健康的積極影響而言，美國(guó)癌癥協(xié)會(huì)建議成年人每周進(jìn)行150分鐘中等強(qiáng)度的體育活動(dòng)，比如散步，或75分鐘劇烈的體育活動(dòng)，最好是一周進(jìn)行一次。

A daily moderate walk of just 22 minutes gets you to that 150-minutes-a-week target. If you're a more vigorous walker or exerciser, a mere 11 minutes a day gets you to 75 minutes of beneficial activity each week.

每天適度步行22分鐘就能達(dá)到每周150分鐘的目標(biāo)。如果你是一個(gè)更有活力的步行者或鍛練者，每天僅僅11分鐘就能讓你每周有75分鐘的有益活動(dòng)。

This is a recommendation for overall health, but a recent study led by American Cancer Society researchers found that any level of walking was correlated with lower mortality risk and longer lives. Participants who walked even just one to two times the recommended amount saw mortality rates lowered by 20%.

這是對(duì)整體健康的建議，但美國(guó)癌癥協(xié)會(huì)的研究人員最近進(jìn)行的一項(xiàng)研究發(fā)現(xiàn)，任何程度的步行都與較低的死亡風(fēng)險(xiǎn)和較長(zhǎng)的壽命相關(guān)。即使只走推薦量的一到兩倍，參與者的死亡率也降低了20%。

If you're looking for extra motivation to get outdoors and walk -- or even walk around your house! -- you can easily turn your walk into a workout.

如果你正在尋找額外的動(dòng)力去戶(hù)外走走，甚至繞著你的房子走走!你可以很容易地把散步變成鍛煉。

Walking intervals: speed up and slow down

間歇性步行:加速和減速

Instead of walking at a steady pace, try adding in some speed drills to get your heart pumping. Walk for one block at a regular pace, and then speed walk for the next block. Keep alternating for your entire walk.

不要以穩(wěn)定的步伐走路，試著增加一些速度訓(xùn)練來(lái)讓你的心臟跳動(dòng)。以固定的速度走一個(gè)街區(qū)，然后快速走下一個(gè)街區(qū)。在整個(gè)步行過(guò)程中保持交替。

Research shows that just one minute total of going all out in cardio exercise out of 10 minutes significantly improves aerobic capacity and blood sugar scores. Doing short bursts (in this case, the study's participants went for 10- to 20-second bursts as fast as possible) within the 10 minutes yielded these positive results.

研究表明，在10分鐘的有氧運(yùn)動(dòng)中，只要全力以赴一分鐘，就能顯著提高有氧能力和血糖指數(shù)。在10分鐘內(nèi)做短脈沖(在這種情況下，研究的參與者盡可能快地做10到20秒的脈沖)產(chǎn)生了這些積極的結(jié)果。

As you walk, be precise about each step. Strike with your heel then toe, squeeze your glutes as you step. Engage this position whether you're walking at a moderate pace or speed walking.

當(dāng)你走路時(shí)，每一步都要精確。當(dāng)你邁步的時(shí)候，用你的腳跟，然后腳趾，擠壓你的臀大肌。無(wú)論你是以中等速度走還是快步走，都要保持這個(gè)姿勢(shì)。

Lower-body strength training

下半身力量訓(xùn)練

Working out the legs and glutes during your walk will create more of a HIIT workout: high-intensity interval training. You'll be alternating between cardio (walking) and strength training (leg exercises), which is similar to doing a circuit class at the gym.

散步時(shí)鍛煉腿部和臀大肌會(huì)創(chuàng)造更多的高強(qiáng)度間歇訓(xùn)練(簡(jiǎn)稱(chēng)HIIT)。你將在有氧運(yùn)動(dòng)(步行)和力量訓(xùn)練(腿部鍛煉)之間交替進(jìn)行，這類(lèi)似于在健身房進(jìn)行循環(huán)訓(xùn)練。

There are many ways to integrate lower-body strength training into your walk.

有很多方法可以將下半身力量訓(xùn)練融入到你的步行中。

After you walk for one block, stop and do 10 squats. Walk another block, and do 10 more squats. Do this at least three times throughout your walk.

走了一個(gè)街區(qū)后，停下來(lái)做10個(gè)深蹲。再走一個(gè)街區(qū)，再做10個(gè)深蹲。在整個(gè)步行過(guò)程中至少做三次。

Upper-body strength training

上半身力量訓(xùn)練

You don't need weights to work your arms and back. Doing upper-body strength training exercises during your walk is a great way to tone and chisel your arms and upper back.

你不需要舉重來(lái)鍛煉你的手臂和背部。走路的時(shí)候做上半身的力量訓(xùn)練是鍛煉手臂和上背部肌肉的好方法。

To perform the shoulder-blade squeezes, put your arms up into a goal-post position with your arms bent at 90 degrees. Squeeze your elbows toward the back so that you squeeze your shoulder blades together.

為了完成肩胛骨擠壓，把你的手臂放在一個(gè)目標(biāo)位置，手臂彎曲90度。將肘部向背部擠壓，這樣肩胛骨就會(huì)擠壓在一起。

Moving meditation

移動(dòng)冥想

Finally, focus on your breath. Breathe in through the nose and out through the mouth.

最后，注意你的呼吸。用鼻子吸氣，用嘴呼氣。

Imagine your walk as your own moving meditation. If you find thoughts swirling in your head, or you start feeling stressed or anxious about something in your day, bring your attention back to your breath.

把你的行走想象成你自己的移動(dòng)冥想。如果你發(fā)現(xiàn)你的腦海里盤(pán)旋著各種想法，或者你開(kāi)始對(duì)白天發(fā)生的事情感到壓力或焦慮，那就把注意力放回你的呼吸上。