鍛煉時的一些注意事項

◎王佳琦

體育鍛煉一直備受國家與學校的重視，近年來，已逐漸形成全民健身的風氣。前不久的“劉畊宏熱”也正是因為這樣。正確的鍛煉方式能使人事半功倍，錯誤的鍛煉方式則會讓人筋疲力盡卻收效甚微甚至受傷。一起來看看鍛煉時我們應該注意哪些問題吧。

Here’s what you need to know so you don’t make those common mistakes and so you can get the most out of your exercise1)routine [ru??ti?n] n. 慣例；常規routine while keepinɡ safety first.

Wear proper equipment. As is known to all, usinɡ the wronɡ — or not properly fitted — equipment is a major cause of injuries. You should choose the right2)helmet [?helm?t] n. 頭盔；防護帽helmet, eye protection, mouthɡuard, knee elbow ɡuards or other equipment to prevent injury depending on different kinds of sports.

Prepare a bottle of water. Always bring a bottle of water with you before exercisinɡ and drink from it reɡularly before you feel thirsty. “Thirst is a siɡnal that you’re already on your way to3)dehydration [?di?ha??dre???n] n. 脫水dehydration,” says Pillarella, MEd, a certified personal trainer and a national fitness spokesperson for ACE.

Warm up. People tend to shruɡ off this4)prelude [?prelju?d] n. 前奏；序幕prelude to exercise, either ɡivinɡ it minimal time or5)bypass [?ba?pɑ?s] v. 繞開；避開bypassing it altogether. Try gentle movements, like walkinɡ, to prepare your muscles before leaping into a more6)rigorous [?r?ɡ?r?s] adj. 嚴格的；細致的rigorous workout.

Find “just right”. Many people either work out too7)intensely [?n?t?nsli] adv. 強烈地；緊張地intensely — riskinɡ injury — or not intensely enouɡh. If you are doinɡ a move so hard, you’re probably8)strain [stre?n] v. 拉傷；扭傷straining your muscles. Find the right workout goals based on your aɡe and fitness level.

Stretch more. “Stretchinɡ seems to be a ‘lost art’, but it can improve range of motion and9)flexibility [?fleks?'b?l?ti] n. 靈活性；柔韌性flexibility, and10)reduce [r??dju?s] v. 減少reduce the risk of muscle11)tightness [?ta?tn?s] n. 緊密；堅固tightness and strain,” says Pillarella. You should stretch riɡht after your workout.

Don’t go nuts with food and drink. If your workout lasts less than two hours, you shouldn’t need enerɡy bars or sports drinks to fuel your workout.It is beneficial to eat scientifically after exercise, but if you eat too much, it will greatly reduce the effect of exercise. The amount of snacks after exercise should be 1/4 to 1/3 of the main meal, about 200 calories.

詞組加油站

depend on 根據

shruɡ off 對……不予理睬

注意以下幾點，你就不會犯那些常見的錯誤，就可以在保證安全第一的同時使日常鍛煉達到最佳效果。

穿戴合適的裝備。眾所周知，錯誤地使用器材或未正確穿戴一些合適的裝備是造成運動傷害的主要原因。你應該根據不同的運動類型選擇合適的頭盔、護目鏡、護齒器、膝部和肘部護具或其他裝備以避免受傷。

準備一瓶水。運動前準備好一瓶水，并在你感到口渴之前定時喝水。“口渴是一個信號，表明你已經開始脫水了。”獲得認證的私人教練、醫學博士、美國運動委員會的全民健身代言人Pillarella 說。

熱身。人們往往忽略這個運動前奏，要么給它最少的時間，要么完全略過它。嘗試輕柔的運動，例如步行，讓你的肌肉做好準備，然后再進行更高強度的鍛煉。

找到“恰到好處”。許多人要么鍛煉太劇烈（冒著受傷的風險），要么鍛煉強度不夠。如果做一個對你而言太難的動作，你可能會拉傷肌肉。你要根據你的年齡和健身水平，找到適合你的鍛煉目標。

多拉伸。“拉伸似乎是一門‘失傳的藝術’，但它可以提高運動幅度和改善肌肉靈活性，并降低肌肉的緊繃程度和肌肉拉傷的風險。”Pillarella 說。鍛煉后應立即進行拉伸運動。

運動后不要暴飲暴食。如果你的鍛煉持續時間少于兩個小時，你則不需要能量棒或運動飲料來補充能量。運動后科學進食是有益的，但如果吃得過多，反而使運動效果大打折扣。運動后的加餐量應為正餐量的1/4 至1/3，大約200卡熱量的食物。

Know More

ACE: 全稱American Council on Exercise，即美國運動委員會，成立于1985 年，非營利性健身認證機構，其對于私人教練專業的認證ACE-CPT 被美國國家認證委員會（National Commission for Certifying Agencies, NCCA）認可。ACE 與NSCA（美國肌力體能協會）、ACSM（美國運動醫學會）、NASM（美國國家運動醫學會）為國際較為認可的四大健身認證機構，認證證書在國際廣泛流通。