非你不可微盘蓝:健身项目：6个步骤来指导你进行选择健身

健身项目种类繁多，从瑜伽和普拉提到踏板操和力量训练——或者是在家里或者是在健身房。那么哪一种健身项目最适合你呢？来用这六个简单的步骤找到答案吧。

Step 1: Assess your fitness level

第一步：评估你的健康状况。

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

你很可能知道你有多么的健康。但是评估并记录你的健康基准分数能帮助你确立你的健康目标并且能测量出你的进步。

Your pulse rate before and immediately after a one-mile walk

在一次一英里步行的前后记录你脉搏率。

How long it takes to walk one mile

走一英里需要多久。

How many push-ups you can do at a time

每次你能做几个俯卧撑。

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

当你两腿平地伸坐在地板上时，你能向前弯曲多远。

Your waist circumference at the level of your navel

目前情况你的腰围是多少。

Your body mass index

你的体重指数。

You may also want to consult your doctor before beginning an exercise program, especially if you've been sedentary or you have any chronic medical conditions.

你也可能想在开始锻炼项目前咨询一下你的医生，特别是如果你已经久坐很长时间或者有慢性医疗情况，

Step 2: Determine your fitnss goals

第二步：定下你的健身目标

Keeping your fitness level in mind, think about why you want to start a fitness program. Perhaps your doctor has suggested that you start a fitness program to lose weight. If you're already active, perhaps you want to rev up your fitness program to prepare for a 5K race or get ready for a favorite sport. Having clear goals can help you stay motivated.

要记住你的健康状况，考虑你为什么想进行健身计划。可能是你的医生建议你应该进行健身计划来减肥。如果你已经开始健身，可能你是为准备一次5公里比赛或者你喜欢的体育活动提高了你的健身计划。有清晰的目标能帮助你动力十足。1

Step 3: Consider your likes and dislikes

第三步：想想你喜欢和不喜欢的运动

Next think about the types of physical activities you enjoy most. After all, a fitness program doesn't need to be drudgery. You're more likely to keep up with a fitness program you enjoy. If you love riding your bicycle, consider a cycling class. If you have a blast on the dance floor, an aerobics class that includes dance moves would be a good bet. If you're a social person, a gym or health club membership may be the ticket. If you prefer to exercise alone or you find health clubs intimidating, exercises you can do at home may be best.

接下来想一下你最喜欢的体育活动是哪种。毕竟，一个健身计划不是一项沉闷的工作。对你喜欢的计划你很可能坚持长久。如果你喜欢骑单车，就考虑单车类的项目。如果你对舞蹈有兴趣，带舞蹈动作类的有氧运动可能是很好的选择。如果你是一个喜欢交际的人，那么选择健身房或者健身俱乐部的会员资格也不错。如果你喜欢一人锻炼或者你对健身俱乐部感觉不适，那么你最好就在家锻炼吧。

Step 4: Think variety

Varying your activities — or cross-training — can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example

第四步：考虑多样性

让你的活动多样化——或者交叉训练——能让你的锻炼不会枯燥。交差训练同样也能减少损伤的危险或者是某个肌肉或关节过度使用。当你计划你的健身项目时，不妨考虑选择一下不同的锻炼，他们侧重锻炼不同的身体部位——例如，走路，游泳和力量锻炼。

Step 5: Do the math

Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment — or sharing the cost with a friend. 

第五步：对预算做个计算

要确保你选择的健身适合你的预算水平。如果健身房的会员或者家庭健身仪器太贵，考虑一下更便宜的健身选择。你可以以这些为你的健身项目为基础，像每天的快步走，不太贵的哑铃或者牵引带。许多的休闲场所都有为居民提供带折扣的健身班，并且许多学校也对公众开放泳池提供不太贵的泳圈。你也可以考虑二手的健身器材——或者和朋友一起购买。1

Step 6: Go for it!

You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical! Remember to start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends: 

第六步：现在出发吧！1

你已经完全考虑了各种健身计划中你喜欢和不喜欢的以及好的和不好的方面。现在开始准备锻炼吧！记住要开始慢点然后逐渐增加锻炼的强度。向很多健康的成年人，健康和公共服务局推荐：

At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week Strength training exercises at least twice a week 

  • 至少有一周2个半小时适量的有氧运动（快步走或者游泳）或者一周一个小时十五分钟剧烈的有氧运动（例如跑步）——按自己喜好在每周安排

  •力量训练至少要一周两次

Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.