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(双语阅读)健身丨5月不减肥,6月徒伤悲

责任编辑:ada.kang来源:互联网时间:2019-05-05 18:01:51点击:

你是否也这样,一年12个月,每天叫嚣着减肥健身,但是也只是这样了……关于健身我们好像总能给自己找到借口,但是身上的肉、不健康的身体真的不会找借口不会光顾你。

关键词: 英文学习英语学习英文阅读

  When I meet people for the first time and answer the "what do you do?" question with "I am a health and fitness coach," people often get a panicked look in their eye.

  每次当别人在第一次碰面的时候问我“你是做什么的”,而我回答“我是健身教练”时,他们看我的眼神里总带着那么点窘意。

  Then they blurt out something like, "I would love to run a marathon, but I have bad knees," or, "I used to belong to a gym, but it got too expensive."

  然后他们就会吞吞吐吐地说些类似“我一直想去跑马拉松的,但是我膝盖不好”,或是“我以前一直去健身房的,但是它太贵了”这样的话。

  It's as if they think I am silently judging them or I’m about to launch into a sales pitch and they need to stop me before I pull out my business cards.

  好像我一定是在不动声色地打量着他们,或者感觉我像是下一秒就要开启推销模式,他们得在我掏出名片之前赶紧打消我这个念头。

  Whatever their motivation, they all seem to have an excuse—some of them more than one!

  不管这样说的原因是什么,他们好像总有一个不去健身的理由在——有的人甚至不止一个!

  Here is a list of my favorite excuses not to exercise.

  以下就是我经常用来逃避健身的借口。

  1. I'm Too Busy

  1. 我太忙了

  2. It's Too Expensive

  2. 健身房太贵了

  3. I'm Too Tired

  3. 我太累了

  4. I'm In Pain

  4. 我身体哪哪都疼

  5. I Move Enough Already

  5. 我平时的运动量够大的了

  6. I Already Did My 10,000 Steps

  6. 我今天已经走了1万步了

  7. I Don't Enjoy Exercising

  7. 我不喜欢锻炼

  8. I'm Too Old

  8. 我已经不年轻了

  9. I Have a Bad Back (or bad knees)

  9.我背不好(或者我膝盖不好使)

  10. I Am Too Fat

  10. 我太胖了(跑不动)

  11. I'm Already Skinny

  11. 我够瘦的了

  let us say no to them

  1. 太忙了

  Yes, I get that you are busy.

  我理解你说的忙。

  We all have too much on our plate. It's even a badge of honor in many circles to be too busy to sleep.

  我们手头上总是有很多事。在很多领域,忙得没时间睡觉甚至已经成为一种荣誉勋章。

  And you know what? I don't pretend to be the busiest person in the world, and I've even used this excuse. But I bet if you were to track how you use every minute of your day, you could find a spare 20 minutes. Probably more.

  问题是,尽管我并没有忙得团团转,我也还是会用这个借口。我敢说,如果你认真回顾一下这一天是怎样度过的,你会发现总能找到20分钟的空闲时间。可能还不止20分钟。

  There are some studies out there that show we check our smartphones 105 times per day.

  研究表明我们平均一天看手机的次数达到105次。

  If we have time to check our phones every six minutes, surely we can get up and break a sweat occasionally too, right? It simply means we have to prioritize exercise.

  如果我们有时间每6分钟玩一下手机,那我们肯定也有时间偶尔站起来锻炼锻炼,对不对?只是这需要我们在有选择的时候优先考虑锻炼。

  When you say you are too busy to exercise, you are really saying, "I don't put a priority on my health."

  当你说没时间去锻炼的时候,其实你是在说“我没有那么在意我的健康”。

  2. 健身太贵了

  If you are someone who still thinks that the only way to get fit is to join an expensive gym, buy a bunch of fancy equipment, or hire a personal trainer, then you haven't been paying attention.

  如果你仍然认为健身就是办一张昂贵的健身卡,买一堆外表炫酷、价格不菲的健身器材或是雇一个私教,那只能说你从未对健身这个事上过心。

  There are heaps of articles in the Get-Fit Guy catalog explaining that all you truly need is your body and some inspiration. And perhaps an old pair of shorts.

  Get-Fit Guy网站目录上有成堆的文章说明了一个事实:那就是对于健身,你真正需要的只是身体和一些动力。也许还需要一双旧短裤。

  When I was a poor student, I used to go for a run in some old Chuck Taylors I picked up at a garage sale, a pair of bermuda shorts that my mom bought me, and any ratty T-shirt that I found in my laundry pile.

  当我还是个穷学生的时候,我一直穿着那几双从旧物出售现场淘来的帆布鞋,套着妈妈买的那条百慕大短裤,再从脏衣篓里随便扯出一条破破烂烂的T恤衫就开跑。

  It wasn't pretty but I got the job done—for close to free!

  形象上当然好看不到哪儿去,但是我解决了这个资金难题——健身几乎没花什么钱。

  3. 太累了

  It's like the old saying - you have to spend money to make money.

  有句古话说的好:“要赚钱,先花钱”。

  Having energy to work out can be viewed the same way: you have to use energy to make energy.

  人的精力也是这么回事:要想精力旺盛,就得先耗费精力。

  There are two benefits that exercise can bestow on your energy level. Exercise boosts your body's fitness level and it also boosts your mood, both of which contribute to an overall boost in energy levels.

  锻炼能给你的精力带来两个好处。它不仅能让你强身健体,还能让你情绪高涨,而不管是身体还是情绪上的改变,都会让你精力更加旺盛。

  In a study at the University of Georgia, researchers looked at whether exercise can be used to treat fatigue.

  来自佐治亚州大学的研究员们曾研究过锻炼到底能不能缓解疲劳。

  They had 36 volunteers, all of whom were not regular exercisers and complained of persistent fatigue, perform either 20 minutes of moderate-intensity or low-intensity aerobic exercise three times a week for six weeks.

  研究样本是36名志愿者,他们都没有规律健身的习惯,而且一直抱怨感到疲惫,在实验中他们需要每周进行三次中等强度或低强度的有氧运动,每次锻炼时长20分钟,坚持六周。

  There was also a third control group that did not exercise. In the end, both of the exercise groups had a 65% increase in energy levels compared to the control group.

  还有一组作为参照组不参与锻炼。最后结果显示,坚持锻炼的两组成员比起没有锻炼的参照组,精力旺盛程度提高了65%。还有一组作为参照组不参与锻炼。

  Did you notice that there wasn't even a high-intensity group? Once again, going for a brisk walk is often all it takes.

  你注意到他们甚至进行的都不是高强度锻炼吗?这里再强调一次,很多时候我们要做的也只是快步走的锻炼而已。

  4. 身上疼

  Ok, this excuse does have some merit if you are injured or dealing with some chronic pain. There are some pains that you do not want to “push through.”

  好吧,如果你确实受伤了或是身体哪儿长期有疼痛感,那么这个理由确实可以成立。但是,也有一些疼痛只是因为你不想“让它过去”而已。

  This coach does not believe in “no pain, no gain”, but most injuries can be managed appropriately with some workout modification, specific movement adaptations, or by simply choosing a different mode of exercise.

  我从来不信“一份耕耘,一份收获”,但是确实大部分的创伤还是可以通过优化锻炼方式、适应特定的运动或者选择一个不同的锻炼模式得到一定程度上的治愈。

  If you are dealing with chronic pain you may also want to consider the possibility that your current inactive lifestyle is the main thing that is actually contributing to, or perhaps even causing, the chronic pain.

  如果你正遭受着长期疼痛感的折磨,你也可以想想还有一种可能性:那就是也许目前少运动量的生活方式是造成这种疼痛感的主要原因,或者说正是它造成了你的长期疼痛。

  A 2008 study showed that in individuals who exercised more than three times per week, chronic musculoskeletal pain was 28% less common compared to inactive individuals.

  2008年的一项研究表明,比起不爱动的个体,每周锻炼超过三次的个体患上肌骨骼长期疼痛的风险要低28%。

  5. 已经活动过身体了

  This was my excuse for a while too. I worked in an old building with many floors, very few washrooms, and only one extremely slow elevator. I like to keep myself well hydrated so you can see where I am going with this.

  我有段时间也常用这个理由。我工作的地方是在一个楼层较高的老建筑物里,公共卫生间很少,出入只有一个电梯,速度还特别慢。我又老喜欢喝水,所以你懂的,我只能频繁地爬上爬下找卫生间。

  I hear this excuse from new parents and people who work in the service industry. Don’t get me wrong, if you have an active job or lifestyle that keeps you on your feet then you are doing better than a lot of people out there.

  新生儿父母和在服务行业工作的人会经常用这个理由。不要误解我的意思,如果你的工作或者生活方式需要你频繁地走动、活动身体,当然在运动量方面强过很多人了。

  But there is still something mentally and emotionally rewarding about focusing on your body through your own dedicated workout, and not simply getting some movement as a byproduct of having hyper kids, a slavedriver boss, or having to take four flights of stairs every time you have to pee.

  但是通过专门的健身运动,关注、感受身体在运动过程中的状态,可以让你精神饱满,情绪高昂。应付哭闹不停的孩子、严厉苛求的老板可能都需要你来回走动,不得歇息,或者每次解决小便问题都要爬四层楼,但是这些活动量跟专门的健身运动都不是一回事。

  6. 已经走了一万步

  Let me say it right now: I am not a fan of the 10,000 steps craze. First, there's nothing magic about the number 10,000, except that it very roughly approximates 150 minutes of physical activity per week that your doctor hounds you about.

  我现在就来解释一下:我本人并不热衷于达成走一万步的目标。原因有二:首先,这一万步,除了勉强近似于医生要求你的每周150分钟的运动量,并没有任何稀奇的地方。

  Second, having that finite 10k goal gives us a reason to check "exercise" off our to-do list and hit the couch, even if we still have a spring in our step and a smile on our face. If a step counter helps you stay motivated or leads you to be more consistent with your movement practice, that's great. But don't let it limit you!

  其次,走完这样运动量有限的10公里,会让自己心安理得在待做事项中的锻炼前打上一个已完成的勾,然后一屁股倒在沙发上,即使这时候我们仍然有力气面不红气不喘地大步向前。如果计步器能帮助你保持活力,或者能够激励你继续坚持这样的运动,那确实是一件很棒的事。但是注意不要仅仅局限于这一万步。

  If 10,000 steps has been your daily average for a while now, it is at least time to increase your step target (increasing by 10% each week is a good goal) or better yet, look for other ways to be a mobile citizen.

  如果一万步已经是你现在平均一天的运动量,那至少现在你可以适当提高自己的运动目标(每周走动步数增加10%不失为一个好主意),还有一个更好的选择,那就是不妨选择其他的运动方式来保持运动量。

  Let me say it right now: I am not a fan of the 10,000 steps craze. First, there's nothing magic about the number 10,000, except that it very roughly approximates 150 minutes of physical activity per week that your doctor hounds you about.

  我现在就来解释一下:我本人并不热衷于达成走一万步的目标。原因有二:首先,这一万步,除了勉强近似于医生要求你的每周150分钟的运动量,并没有任何稀奇的地方。

  Second, having that finite 10k goal gives us a reason to check "exercise" off our to-do list and hit the couch, even if we still have a spring in our step and a smile on our face. If a step counter helps you stay motivated or leads you to be more consistent with your movement practice, that's great. But don't let it limit you!

  其次,走完这样运动量有限的10公里,会让自己心安理得在待做事项中的锻炼前打上一个已完成的勾,然后一屁股倒在沙发上,即使这时候我们仍然有力气面不红气不喘地大步向前。如果计步器能帮助你保持活力,或者能够激励你继续坚持这样的运动,那确实是一件很棒的事。但是注意不要仅仅局限于这一万步。

  If 10,000 steps has been your daily average for a while now, it is at least time to increase your step target (increasing by 10% each week is a good goal) or better yet, look for other ways to be a mobile citizen.

  如果一万步已经是你现在平均一天的运动量,那至少现在你可以适当提高自己的运动目标(每周走动步数增加10%不失为一个好主意),还有一个更好的选择,那就是不妨选择其他的运动方式来保持运动量。

  7. 不喜欢锻炼

  At the heart of so many of these excuses is the opinion:

  在所有这些逃避锻炼的借口中,真正核心的部分其实就是这样的观点:

  Exercise isn't fun. It's boring.

  锻炼一点意思都没有。太枯燥了。

  It's uncomfortable. It feels like a punishment. You know what I say to that? Are you sure you have tried it all?

  而且让人不舒服。感觉就是在上刑一样。你知道我要说什么了吗?你确定你有试过所有的锻炼方式吗?

  Believe me, I tried a variety of activities and sports before I found something that really "fit" for me too. It took me a while to figure it out and, like an ever-moving target, it keeps changing.

  相信我,在找到真正适合自己的运动之前我也试过各种各样的体育运动。这总要花上我一段时间,而且这东西就跟一直在移动的物体一样,总在变。

  For a while I loved running, then I rediscovered playing hockey, then I did nothing but triathlon, then you couldn't keep me out of the pool, then I tried some obstacle courses, and now I am addicted to lifting heavy stuff.

  有段时间我喜欢上跑步,后来我又爱上了打曲棍球,然后我又迷上了三项全能运动,再到后来我的目光又转向了游泳,我也尝试过一些障碍训练,现在我又执着于举重项目。

  All the while I stood at my desk, walked or rode my bike to work, and carried my groceries in a backpack.

  当然这期间我一直都坚持能站着绝不坐着,步行或者骑自行车上班,背包里总会带一些蔬菜水果之类的。

  There are so many options to choose from.

  摆在你面前的选择有很多。

  Don't let your preconceived notions of how boring it is to pump iron or how strange you feel taking a yoga class stop you from digging into an evening frisbee game, a lunch hour Zumba class, an evening LARP (Live Action Role Playing) game.

  不要因为这些“举铁太枯燥了”或者“瑜伽做起来怪怪的”先入为主的观念而错失了享受一场夜晚的飞盘游戏,午间的桑巴舞课程,或者一场晚上的临场动态角色扮演游戏。

  Or try some parkour, aerial yoga, gardening, booty ballet, volunteer to babysit your friend's 9-year-old, learn to juggle, try urban hiking, speed errands, or good old Dance Revolution! The list is literally endless.

  你还可以去试试跑酷、空中瑜伽,还可以干点园艺活,跳跳燃脂美臀芭蕾,自愿照顾你朋友那九岁大的小屁孩,或者学习玩杂耍小游戏,试试城市徒步旅行,干干速度跑差,甚至可以来一个老式又好看的劲爆热舞!能做的选择说都说不完。

  8. 年纪大了

  As I examined in an article on the benefits to lifting heavy things, no one is too old to exercise.

  就像我在一篇论述举重好处的文章中提到的那样,从来没有老得不能锻炼这一说。

  Depending on your age, mobility, and health, you may have to consult an expert first, but as we just covered, there are so many forms of exercise to choose from, ranging from low impact, to high intensity, to purely mobility, to balance, all the way to strength training.

  根据自己的年纪,身体的灵活性以及健康状态,你可以先咨询一下相关专家,但是就像我们前面提到的,锻炼的形式有很多种,你可以有很多选择,从低程度影响类的到高强度的,到纯粹活动性的锻炼,再到平衡类练习,所有这些训练都能增强体能。

  There are even classes specifically designed for kids or seniors that you can enroll in to get some expert help and guidance.

  甚至还有一些锻炼课程是专门为儿童和老年人设计的,你可以报名参加,在专家的帮助和指导下进行锻炼。

  A great place to start looking for classes that fit your age and ability is your local YMCA or city-run fitness centres.

  如果你想找一些适合自己年纪和身体情况的健身课程,去当地的基督教青年会或市立的健身中心是个不错的选择。

  9. 背(膝盖)不好使

  This is a tricky one. But unless your doctor actually tells you to just lay in bed (which I haven't heard since the 1990s), then engaging in activity is very often the best way to keep your back (or knees) limber, strong, and pain-free.

  这个确实很令人头疼。但是除非你的医生已经明确告诉你只管躺在床上就好了(虽然自上个世纪90年代以来我就没听过这样的说法),不然起来活动活动通常是让你背部(或者膝盖)保持灵活强健最好的办法,而且还能远离疼痛。

  Dr. Ullrich, an orthopedic spine surgeon and medical director of Spine-health, says, "Bed rest for more than a day or two can actually undermine healing." And that's in reference to some pretty extreme cases.

  脊椎矫正外科医生,同时也是脊椎健康的医学主任乌尔里希博士说过:“卧床时间超过一天或者两天确实会影响脊椎康复。”当然,这里只是针对一些非常极端的情况作出的说明。

  When done correctly, exercises for relieving back or knee pain can:

  在操作正确的情况下,锻炼对缓解背部和膝盖疼痛有如下好处:

  Strengthen the muscles that support the painful area;

  加强疼痛部位的肌肉训练;

  Alleviate stiffness and improve mobility;

  缓解背部或膝盖僵硬,增强灵活性;

  Improve circulation to the area;

  促进疼痛部位的血液循环;

  Release endorphins which naturally relieve pain;

  释放内啡肽,减轻疼痛感;

  Minimize the frequency of painful episodes.

  将疼痛发作频率降到最低。

  10. 太胖了

  A study in 2000 sought to pinpoint perceptions of being 'too fat' as a barrier to physical activity.

  2000年的一项相关研究就试图凸显这种认知:即过于肥胖也是健身运动的一大阻碍因素。

  It categorized the results by gender and body mass index. 2,298 average Australians were surveyed and researchers found 4.4% of respondents reported that being too fat was a barrier to physical activity. This was more common among women (6.2%), and among the obese (22.6%).

  研究结果按性别和体重指数进行分类。在约2298名调查对象中,研究者发现4.4%的人表示过于肥胖确实会使自己更不想去健身。这在女性受访对象以及肥胖群体中更为明显(女性和肥胖者分别是调查群体的6.2%、22.6%)。

  I bring this study up to reassure you that you are not alone. But I am here to tell you that no matter what number you see on a scale, you can do something today to begin the process of improving your health.

  我之所以拿出这个研究说事,就是希望你能明白,你不是一个人这样。但是我在这里还要说的是不管你体重多少,你都可以行动起来,开始改善你目前的健康状态。

  Please don't fall into the trap of believing that exercise may be dangerous for you because you think it has to hurt or make you sweaty and out of breath to be effective.

  不要因为锻炼过程中挥汗如雨、呼吸不畅就觉得锻炼可能对自己有害无利,这是种错误的认知。

  Beginning an exercise program is often a matter of simply moving more. It doesn't need to be a difficult class in the gym or excessive time spent lifting weights.

  当你开始一项锻炼活动时,让自己动起来才是关键。你不需要报什么难度系数很高的健身班,也不需要花大量的时间去练举重。

  Start small and work your way up to more intensity and volume in activity only when you're ready to do so. Mentally and physically.

  当你不管是身体上还是心理上都做好准备时,你需要做的就是先从简单的开始,然后一点一点地加大锻炼强度。

  11. 已经很瘦了

  Ok folks. As a general rule, we really have to stop confusing and melding exercise into one lump with weight loss. They are not intrinsically linked.

  好吧,朋友们,有一个基本前提,那就是我们不能把锻炼和减肥直接划上等号。这二者之间其实并没有什么本质上的联系。

  There are so many health and wellness benefits we get from exercise and weight loss is only one—and honestly, it is the smallest one as well.

  锻炼有利于我们改善健康,完美形体,减肥不过是它带来的好处之一——老实说,跟其他利处比起来,还是一个最不值一提的好处。

  Most weight loss experts will tell you that results are 80% from diet and only 20% from exercise.

  大多数减肥专家都会告诉你减肥的效果,80%源于节食,只有20%才源于锻炼。

  Yes, lean mass is usually associated with better health, but it is not an indicator of your organ health, lipids levels, or insulin sensitivity.

  确实,瘦体量通常代表着较好的健康状态,但是它并不能说明你的内部器官情况、血脂水平,以及你的胰岛素敏感性。

  Exercising is not just a means to keep your weight down, so let's draw a clear distinction between weight loss and fitness.

  锻炼绝不仅仅是一个帮你达到减肥目标的途径,我们应该清楚地区分减肥和健身,不能将其混为一谈。

  Weight loss is often just a number; fitness is a process that benefits our entire body and mind.

  体重下降通过只是一个数字的问题;而健身,则是对你整个身体和思想都有好处的一个过程。

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