如果整天都坐在辦公桌前,你需要鍛鍊多少
Watching your favorite show may sound likethe perfect Friday night for some, but you’re putting your health at risk afterjust a couple of episodes. You are literally sitting yourself to death. Sittingmore than 11 hours a day increases risk of premature death by 40 ing is not really the new smoking, McLean Shane McLean, certified personaltrainer at Balance Guy Training, says. “This is obviously a bit of anexaggeration, but sitting will definitely not help you stay healthy in the longrun.”
對於有些人來說，在星期五的晚上看自己最喜歡的節目簡直太完美了，但看完幾集之後，你的身體就有危險了。你真的是在坐着等死。每天坐着的時間超過11小時，那麼過早死亡的風險將會增加40%。坐着並不等於吸菸，Balance Guy Training的持證私人教練麥克萊恩·謝恩·麥克萊恩說道。“很明顯，這有點誇張了，但長遠看來，一直坐着真的無助於你保持健康。”
What is your goal?
你的目標是什麼
If your goal is to maintain your generaloverall health, an hour of working out may be enough, according to ver, an hour of physical activity a day will not help you if you’re sittingall day and weight loss is your goal, Shane McLean, certified personal trainerat Balance Guy Training, says. “You can’t exercise for a bit and think you’regood.” Just like you can’t sit down and do nothing if you exercise on regularbasis. “This will undo some of the hard work you’ve been doing.” You have tostand up during the day and move as much as you can, McLean adds.
研究表明：如果你的目標是保持自己的整體健康，那一個小時的鍛鍊量就夠了。但如果你一整天都坐着，並且你的目標是要減肥，那每天一個小時的運動就沒多大用了，Balance Guy Training的持證私人教謝恩·麥克萊恩說道。“你不能只鍛鍊一小會兒就覺得自己很棒了。”就好像如果你定期鍛鍊的話，你是不能坐下來無所事事的。“這會讓你之前的努力前功盡棄。”麥克萊恩補充說，你必須要儘可能多的站起來、動起來。
Get up every hour
每小時站起來一次
The body burns most calories while at rest,but in order to make it do so it’s important to stand up and walk as much asyou can throughout the day, McLean says. Don’t give your metabolism a chance toslow down. “Get up every hour to move around and do some stretches.” It’simportant to get that blood going through the body, he adds. You need tostretch your muscles in order to avoid injury next time you train.
休息的時候，身體會燃燒大部分的卡路里，但爲了更好的燃燒熱量，每天儘可能多的站起來走動走動也是很重要的，麥克萊恩說道。不要讓你的新陳代謝有減速的機會。“每小時站起來走動走動，做做拉伸。”讓血液流過整個身體是很重要的，他補充說。你需要拉伸自己的肌肉，這樣下一次鍛鍊的時候就能避免受傷。
Keep it simple
簡單就行
“Keep it as uncomplicated as possible,” McLean says. If the rules aresimple to follow, then it’s much easier to do something on regular basiswithout thinking much about it and make it a habit, he adds. Taking the stairsis common. You can do a lot of moves while sitting in a chair, which will helpincrease blood flow. Also, if you can, move your trash can and printer oranything else you use throughout the day away from your desk. This way you haveto get up each time you use them.
“儘可能的不要那麼複雜，”麥克萊恩說道。如果規則十分簡單容易遵循，那麼不用想太多的定期做某件事並使其成爲習慣應該是件更容易的事，他補充道。走樓梯就是常見的鍛鍊行爲。坐在椅子上也可以做很多動作，這也有助於促進血液流通。此外，如果可以的話，把你整天要用的那些垃圾桶、打印機和其它東西放遠一點，遠離自己的辦公桌。這樣，每次你需要用的時候，你就會站起來了。
