一直想把自己的身体锻炼好！
　　一直想利用大学时光，让自己养成一个锻炼身体的习惯！
　　尝试很多次，全都因为某些原因而半途而废。
　　这个学期一开始，我狠下决心，一定坚持下去。
　　但是一阵阵雨，让我的习惯全都崩溃了！
　　工作那会儿，很多同事都抱怨，身体不好，説锻炼，永远停留在verbal上。
　　时隔两个月，我做了一个三十天的计划，这次，一定要做到。以下是一些关于锻炼身体的

　　
　　The problem with trying to make exercise a habitis that you usually try to exercise 3 or 4 times a week…and thatmakes creating a new exercise habit difficult. The reason is thatthe more consistent an action is, the more likely it is to be ahabit.
　　很多人都想养成锻炼身体的好习惯，但是他们都存在着一个问题，那就是每周只是计划锻炼三四次……只是这一点就足以导致新习惯的难产。原因就是只有你坚持某一行动的时间越久，这一行动成为你习惯的可能性也就越大。

　　If you’re going to make this a habit, do a 30-dayChallenge, and by the end of the challenge your habit should bepretty well ingrained. Here are some practical suggestions I’velearned along the way to help make exercise a dailyhabit:
　　如果你正计划养成每天锻炼的习惯，那么就先来一个为其30天的自我挑战，30天过后你将会有惊喜的发现。下面有一些比较实用的建议：

　　Set a time
　　Decide whether you’re more likely to stick withit in the morning or lunchtime or evening, and stick with thattime. I’ve set the time of 5:30 a.m. every day, and I’m trying mybest not to vary from that time. If you don’t set a time, you’remore likely to put it off until you have more time or energy, andthen put it off until the next day. Soon, it’s not a habit atall.
　　确定每天锻炼的时间
　　想好哪个时间段对你来说最适合，清晨或者午饭后或者晚上？我给自己定下的时间是早上5：30.每天都是这个时间，并且尽可能的不去改变。如果你没有定下一个确切的时间，那么你很可能会找借口把锻炼推迟到你有更多时间或者更多精力的时候，然后拖到了第二天，拖来拖去这个习惯就没了。

　　Send yourself areminder
　　I use Memo to Me, but there are a number of waysto send yourself an email or text reminder, so you’ll never forget.Then, when you get the reminder, do it right away. Don’t brook anydelays.
　　给自己设置一个提醒
　　我使用的是Memo toMe。当然，还有很多种方式你可以获得email或者文字提醒。当你接收到提醒之后，马上开始做。不要找任何借口拖延。

　　Start small
　　This is perhaps the most useful suggestion ofall. When I start exercising, I always start with lots of energy,enthusiasm and ambition. I think I can do more than I can. However,doing too much in the beginning leads to burnout, which leads toquitting your habit. When you first try to make exercise a dailyhabit, chances are, your body won’t be used to that kind of stress.The key: only do 20 minutes in the beginning, and do it nice andeasy. Nothing hard. Even 10-15 minutes is fine at first, if you’rejust starting out. The key is to get out there, get your bodyslowly used to daily exercise, and form thathabit.
　　开始时运动量不要过大
　　这条建议也许是最有用的。我刚开始锻炼时，每次都怀着雄心壮志，觉得自己一定能做的更多更。但是，开始阶段如果做的太多的话可能会对你的整个锻炼计划带来不良的影响。当你{dy}次试着去养成每天锻炼的习惯时，你的身体也许还不能适应那种成都的压力。关键在这里：最开始时每天锻炼20分钟，并且不要做强度太大的运动。这并不困难吧？甚至刚开始时你只需要锻炼10-15分钟。关键在于迈出{dy}步，让你的身体逐渐适应每天锻炼，然后慢慢的养成这个习惯。

　　Progress later
　　Once your body is used to daily exercise, you canslowly start to increase the amount and intensity of your exercise.Wait at least two weeks before starting to increase — that’s theminimum your body needs to adjust. Once it begins to feel way tooeasy, you can start increasing the length of your workouts, to 30and then 40 minutes, and eventually up to an hour. Once you dothat, you can gradually increase the intensity — running faster orharder, for example. Try not to increase both distance andintensity at the same time.
　　逐步加大运动量
　　一旦你的身体开始适应了日常锻炼，你可以慢慢的加大运动量和运动强度。至少在两周之后再试着这样做——因为你的身体至少需要这么久的调整。当20分钟的锻炼时间已经让你觉得很轻松时，你就可以试着30、40分钟，甚至逐渐的增加到1个小时。当你做到这些之后你就可以逐渐的提高运动强度了——譬如跑的更快一些。不要试着同时加大运动量和运动强度。

　　Make it pleasurable
　　If you associate a habit with pain, you will shyaway from it. But if it’s fun, you’ll look forward to doing it.That’s why, in this beginning stage of my new habit, I’ve beenfocusing on pleasure. I go slowly, enjoying the scenery, the freshmorning air, the beautiful sky as the sun rises, the quiet time ofsolitude and contemplation. It’s actually something I enjoy doing.An mp3 player with some great music helps.
　　让锻炼变得快乐起来
　　如果你把一个习惯和痛苦联系在了一起，那么潜意识里你肯定想远离它。但是如果这个习惯能让你联想到快乐呢？你当然会很乐意去做。这就是为什么在我刚开始锻炼的时候，我总是把焦点放在锻炼的乐趣上。我一边慢跑一边欣赏路边的风景，呼吸早晨清新的空气，日出时美丽的天空，一个人的安静……这些都是我喜欢的。锻炼时带上一个MP3也会有很大帮助。

　　Lay out your gear
　　The fewer obstacles and less friction there is informing your new habit, the more likely you are to be successful.If you have to not only wake up early but get a bunch of geartogether while half awake, you might just want to go back into bed.But if you lay out your workout clothes and shoes and watch and mp3player, or whatever you need for your exercise, you’ll be ready togo with no friction at all.
　　事先把运动装备准备好
　　在你养成一个习惯的过程中，你遇到的障碍和阻力越小，你成功的可能性就越大。试着想一想，大清早你睡的迷迷糊糊的，想到锻炼之前还要一堆运动装备要整理，你很可能一郁闷就继续睡下了……但是如果你之前就把运动服、运动鞋、手表、MP3等等这些都已经摆放好，随时可以开始锻炼，也许事情会更顺利一些。

　　Just head out the door
　　My rule is just to get my running shoes on andget out the door. I don’t worry about how long I have to go or howhard it will be. Just get out and get started. Once I’ve done that,it’s a piece of cake.
　　说跑就跑
　　我的规则就是一穿上跑鞋就马上出门。我不去想我今天要跑多久跑多远。我要做的只是打开门走出去。然后开始锻炼。一旦你做到了这一点，接下来的事情就是小菜一碟。

　　Mix it up
　　One thing I like about triathlon training is thatdaily exercise isn’t boring — instead of running every single day,now I’ve got a variety of sports to do, and that makes it much moreinteresting. But perhaps just as important is that with each sport,I’m using different muscles, especially with swimming. Sure, someof the same muscles are used, but they’re used differently withdifferent stresses on them. What that means is that I’m notpounding the same muscles, every day. That gives them a chance torecover, because without recovery, you’re just breaking yourmuscles down over and over.
　　各种锻炼项目穿插进行
　　我喜欢铁人三项训练的原因之一就是它能让我的日常锻炼不那么枯燥——我可以游泳，或者骑自行车，而不单单只是每天跑步，这就让锻炼显得更有趣了。不同的运动锻炼了我身体不同部位的肌肉，尤其是游泳。当然，有些部位的肌肉会经常被用到，但是不同的运动项目对它们有着不同的锻炼。我举这个例子是想说，我并不是每天都在锻炼同一处肌肉。我会给它们机会让它们休息恢复，因为只锻炼不恢复的话，会对你的肌肉造成损伤。

　　Have a relative restday
　　Again, recovery is very important. Which is whyyou need to give your body a chance to rest. If you’re taking iteasy, and only doing 20 minutes, you should be OK without restdays. But it’s still good to have one day of rest, where you’re notdoing the same exercises as the other six days. You don’t want toskip the day completely, because then you’re not being consistentwith your habit. That’s why I do one day of strength training,where I don’t use the same muscles as swimming, biking and running.If you need more rest, you could just do 20 minutes of walking, oreven just a session of meditation. The key is to do something everyday, preferably something that gets you moving (meditation isn’tthe best example, but at least you’d be doing something) and keepsyour habit formation going.
　　一周“休息”{yt}
　　再次提醒你，恢复是非常重要的。如果你只是每天做少量的运动，只锻炼20分钟，那么也许不用专门休息你也没有什么问题。但是，{zh0}每周你能抽出{yt}做些与另外六天所不相同的运动。你不能直接跳过这{yt}，什么都不做，那样子的话你锻炼的持续性就被打破了，这对习惯的养成来说不是一个好消息。如果你需要更多的休息，不妨去散步20分钟，或者冥想一会儿。

　　Don’t skip a day
　　It’s easy to say, “No problem, I’ve been doing itfor five days …I’ll just skip today!” But that will make yourhabit formation harder. Consistency is key, so try not to skip asingle day. If you do, don’t beat yourself up, don’t judge, don’tfeel bad — everyone messes up sometimes, and habit formation is askill that requires practice. Just start your 30-day challenge overagain, and try to identify the obstacle that led to your skipping aday and prepare for it this time.
　　{yt}都不要间断
　　“没问题，我已经连续做了5天了……今天就不做了吧！”很多人会这么说。但是这只会让你的习惯更难养成。坚持，这是关键中的关键。{yt}都不要间断。如果你哪天偷懒不做了，不要责备自己，每个人都会有这样的问题，并且习惯的养成是一个需要练习的技能。你要做的只是重新开始一个30天计划，明确自己的目标和障碍，然后加油！

　　老张也尝试过其它坚持锻炼的办法。比如我故意买过一双很贵的跑鞋，每当偷懒时我就会看看那双跑鞋，从而让自己有一种内疚感，感觉对不住那双鞋。