当前位置:主页 > 英语阅读 > 双语资讯 >

怎样变得健康 What can I do to get more fit?

来源:www.en369.cn  作者:英语作文网  时间:2012-10-23  

Any type of regular, physical activity can improve your fitness and your health. The most important thing is that you keep moving!

Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

•Stay positive and have fun. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it's more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.
•Take it one step at a time. Small changes can add up to better fitness. For example, walk or ride your bike to school or to a friend's house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.
•Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.
•Don't forget to warm up with some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.
Your goal should be to do some type of exercise every day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as often as possible, but don't exercise to the point of pain.

A healthy lifestyle
In addition to exercise, making just a few other changes in your life can help keep you healthy, such as

•Watch less TV or spend less time playing computer or video games. (Use this time to exercise instead!) Or exercise while watching TV (for example, sit on the floor and do sit-ups and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).
•Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of vegetables, and 4 servings of dairy products.
•Make sure you drink plenty of fluids before, during, and after any exercise (water is best but flavored sports drinks can be used if they do not contain a lot of sugar). This will help replace what you lose when you sweat.
•Stop drinking or drink fewer regular soft drinks.
•Eat less junk food and fast food. (They're often full of fat, cholesterol, salt, and sugar.)
•Get 9 to 10 hours of sleep every night.
•Don't smoke cigarettes, drink alcohol, or do drugs.
 

 

我要怎么做才更健康?

任何形式的定期的物理活动都能提高你的身体机能保持健康。最重要的当然是保持运动啦。

运动应该成为你每天的一部分,就像刷牙,吃饭还有睡觉。可以在体育教室运动,可以加入运动队或者自己运动。记住下面这些建议:

保持乐观拥有快乐。一个好的精神态度是重要的。寻找你认为有趣的事做。如果选择你所喜欢的,你更能保持下去。很多人发现和其他人一起运动会更有趣,因此找个朋友或者亲戚和你一起运动。

循序渐进。小小的改变也能让我们更健康。比如,走路或骑单车去学校或者去朋友家里。在离家几个街区上下公车,走完余下的路程。走楼梯而不是搭电梯。

让你心跳加快。无论你怎么做,确保包括有氧运动也就是让你呼吸更加困难心跳加速的运动。这是最好的运动形式,因为能够增加你的健康等级以及让你的心脏和肺工作得更好。同样也能减肥。篮球、跑步、游泳都属于有氧运动。

别忘了热身。在你做任何运动包括简单运动或者轻微拉伸前别忘了热身。这样可以拉伸肌肉防止受伤。拉伸运动也能让你的肌肉和韧带更加灵活。在你运动之后进行拉伸运动也很重要,这能为你的肌肉降温。你的目标应该每天做几类运动。最好每次连续做20至30分钟各种有氧运动。尽可能运动,但是别伤到自己。

健康的生活方式:

除了运动,生活中的小小改变也能让你保持健康,比如:

 


少看电视,少花时间玩电脑或者玩游戏。(用这段时间去运动!)或者看电视时运动(比如说,坐在床上做“坐——起”的动作【就是仰卧起坐】或者拉伸运动;借助哑铃;或者健身车、脚踏车或者阶梯踏步机)
一日三餐,包括至少4种水果,5种蔬菜以及4种日用食品。
在运动之前、之中、之后保证喝了足够的饮料。(白开水是最好的但是此项运动不需要消耗太多的糖分)。这将补充你所流失的水分。
不要喝酒或者喝少点软饮料。
少吃点膨化食品以及快餐。(它们通常含有大量脂肪、胆固醇、盐分以及糖分)
保持夜里9-10个小时睡眠(译者注:科学研究说明成年人每晚只睡7个小时最长寿,也不容易发胖)
不要抽烟、饮用白酒或者吸毒
 

精彩图文