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Currently, the American College of Sports Medicine,
目前，美国运动医学会
the ACSM, and the American Heart Association
即ACSM 和美国心脏协会
recommend that you engage in moderately intense,
建议大家应当参加一些强度适当的
aerobic or cardiovascular exercise 30 minutes a day,
有氧运动或心血管活动，每天30分钟
5 days a week.
一周做5天
Moderate intensity physical activity
强度适当的体育运动
means working hard enough to raise your heart rate
是指运动强度足以提高心率
and break a sweat yet still being able to
让人出些汗，但依旧可以
carry on a conversation.
与他人交谈
You should also do resistance or strength training
大家也应当做一些抵抗力或者体能训练
twice per week in addition to your aerobic activity.
每周做两次，这些训练不包括在有氧活动内
Your exercise should be sandwiched
锻炼应当介于
by both a warm up for at least five minutes
开始前的五分钟热身训练
before you begin and a cool down
和结束后的冷静阶段之间
for the same amount of time at the end of your session.
冷静阶段也需五分钟
Your warm ups should include both a slow warm up
热身运动应当包括缓慢的热身
such as walking and be followed
如散步
by stretching your muscles.
散步之后就要拉伸下肌肉了
It should be noted that to lose weight
需要注意的是，想要减肥
or maintain weight loss, 60 to 90 minutes
或保持体重不断减轻 60到90分钟的
of physical activity may be necessary.
体育运动是必不可少的
The 30 minute recommendation is for the average,
建议的运动时间是30分钟，这是对一般
healthy adult to maintain health
健康的成年人而言，可以保持健康
and reduce the risk of chronic disease.
降低患慢性疾病的风险
Walking, jogging, or running is the simplest
散步，慢跑或跑步是最简单
and cheapest form of a cardiovascular workout
也是最经济的心血管运动或
or aerobic exercise.
有氧运动的形式
These exercises can be done in a neighborhood park
这些运动可以在住处附近的公园
along walkways, in the mall,
沿着人行道，或是在购物中心
or even within one's own home.
甚至在自己家中进行
Walking briskly for 15 to 20 minutes
快走15到20分钟
is the best way you can initiate exercise.
是开始锻炼的最佳方式
The key is to begin slowly and then steadily increase
关键在于刚开始时步速要慢，然后逐渐迈开步子
your stride and increase your pace.
加快步伐
A pedometer can also be a great tool
计步器也是个不错的工具
to help you track the number of steps
可以帮助记录
you are taking each day.
每天所走的步数
It can also be a great motivator
它也会成为一个很大的动力
to help you get exercise in your day.
促使人每天进行锻炼
The recommended daily steps for most people
对大多数人的建议步数是
is 10,000 per day, or 10K a day.
每天走一万步
One mile is approximately 2,000 steps.
1英里大概是2000步
If you feel like 10,000 steps is too much,
如果觉得10000步太多了
start out slow and increase your steps by 500 each day
开始时速度慢一些，每天多走500步
until you reach the 10,000 step goal.
直至达到10000步的目标
To give you some examples, here's a list of activities
举个例子，这儿是一个活动列表
with their step equivalents per 15 minutes.
是以每15分钟的步数为单位来计的
Bowling for 15 minutes
打15分钟保龄球
is worth approximately 3,600 steps.
相当于走3600步
Water aerobics is a little over 3,000.
水中有氧运动略微超出300步
Cooking is about 900.
做饭大概相当于900步
Gardening is about 1,800.
园艺工作相当于1800步
Bicycling is similar to bowling at about 3,600.
骑自行车和打保龄球相似，大概是3600步
Golf is worth about 2,000.
打高尔夫相当于2000步
House cleaning is about 1,300.
打扫房间相当于1300步
And raking leaves is also about 1,800 step equivalents per 15 minutes.
耙拢落叶相当于每15分钟走1800步
Here are some exercises of stretching to do
这些是可以做的拉伸运动
after your warm up and before you begin your exercise session.
一般在热身运动之后和开始锻炼前进行
Take a look at each of these pictures.
看一下这些图片
As mentioned earlier, it is also important to
就像之前提到的
do strength training exercises at least twice per week
每周进行两次体能训练是非常重要的
in addition to your aerobic exercises.
体能训练不包括在有氧运动之内
