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Each of the strength exercises just described
每一个上述提到的力量训练只需要
would be done 8 to 10 times for 2 sets or twice,
以8到10次为一组，做两组
remember to complete all movements in a slow and
要记住所有动作要缓慢有控制的进行
controlled fashion and never hold your breath.
千万不要屏住呼吸
If you feel pain stop immediately and remember to
如果感到疼痛，要立刻停止
stretch each muscle after you work out.
记得在锻炼完拉伸每一块肌肉
Exercise doesn't have to be done at a gym.
训练无需非要在健身房进行
Physical activity is the most important
身体的活动是最重要的
and can be accomplished through a variety of ways.
可以通过各种各样的方式完成
It may be hard to begin 30 minutes of exercise each day
如果你生活中是久坐的类型
if you have been leading a sedentary lifestyle.
那一开始每天30分钟的锻炼可能会有些困难
Here is a list of 10 ways you can easily incorporate
这个列表上有10种方式，可以让你
more exercise into your daily routine. Take a 10 minute
很轻松地将更多的锻炼添加到日常行程中
walk after breakfast, lunch and dinner each day.
每天早餐，午餐和晚餐后走路十分钟
Park your car in the farthest spot
将车停在
from running your errands.
离你办事地方最远的停车位
Walk your dog if you have one and do yard work.
如果养狗的话去遛狗，打扫院子
Other ideas are to wash your car by hand,
其他一些主意是亲自用手洗车
pace the sidelines at kids' athletic games,
在孩子运动会的球场边踱步加油助威
ask a friend to join you when you exercise or walk
当你锻炼或在林荫路上快走时邀请一个朋友
briskly at the mall, taking the stairs
加入你
instead of the elevator when you have the choice and
如果允许尽量选择走楼梯而非坐电梯
finally make a commitment such as signing up for
最后对自己做出承诺，比如在你的社区报名
a 5k run or walk in your community. These are
参加5千米跑步或走路
all good ways to add movement to your daily life.
这些都是可以将运动添加到你生活里的好办法
Fluid is an important component for a healthy body and
液体对一个健康的身体特别是当你锻炼时
especially when exercising.
是一个很重要的部分
Water is needed by the body on a regular basis to
人体定期需要水
take nutrients to various parts of your body and
将营养运送到身体个部分
to carry waste products away.
并将废物带走
Without enough fluid you reduce concentration,
如果身体缺水，你的注意力
coordination, strength and stamina.
协调性，力量和体力都会下降
Each day your body needs approximately 10 to 15 cups of
你的身体每天需要约10到15杯的水
fluids or you can calculate your need more accurately
或者你可以更精确地计算一下你的需要
by dividing your weight in pounds by the number 2.
用你的体重除以两磅
This number will give you the ounces of water
得到的就是你身体所需水的盎司数
your body needs. Whether you are exercising or not
不管你是否正在锻炼
hydration is important for your body to functions.
水合作用对人体功能的正常运转非常重要
Be sure to hydrate your body throughout the day, during
不管是全天，还是运动过程中
exercise and especially after your exercise session.
特别是运动结束后，确保为你的身体补充水分
In review, it is recommended that
回顾一下
everyone exercise at least 30 minutes in some way
建议每人每周要有几天，最好每天
on most days of the week and preferably on all days.
以某种方式锻炼至少30分钟
You should also strive to incorporate strength training
你应努力每两周进行一次力量训练
twice per week. Walking, jogging and running are easy
走路，慢跑或跑步是每日简单便宜的锻炼方式
and inexpensive ways to exercise each day but be sure to
但是要确保
learn and maintain the proper form
对于你进行的任何锻炼
for any exercise you perform.
要学习并保持正确的方式
Warm up, stretch, exercise and cool down
每一节运动或每次锻炼时
for each session or exercise.
都要热身，拉伸，练习和放松
Finally, remember that hydration is very important
最后，请记住水合作用对于你的整体健康
for your general health and especially for exercise.
特别是锻炼来说是非常重要的
Now that you've learned the important things to remember
既然你已经了解了开始日常锻炼的重要方面
for beginning your exercise routine; go get moving.
现在开始动起来吧
