每天抽出幾分鐘 工作時也能鍛鍊
This article is part of a series aimed at helping you navigate life’s opportunities and challenges.
我們推出系列文章，旨在幫助你迎接生命中種種機會和挑戰，本文爲其中一篇。
Young people frequently say that they want to exercise, but they just can’t find the time.
年輕人經常說他們想鍛鍊，但就是找不到時間。
The solution just might be in-office interval training.
That means taking part in short bursts of intense exercise — while in the office.
那意味着在公司裏做短時間的劇烈運動。
Recent studies show that very short but intense exercise rapidly builds and maintains fitness and health, even when the workout is only a few minutes long.
最近有研究表明，時間短但強度大的運動，會快速增進體能與健康，即便鍛鍊時間只有幾分鐘。
Work the stairs
跑樓梯
You can complete an excellent, effective — and very brief — workout in an office stairwell, says Martin Gibala, a professor of kinesiology at McMaster University in Canada and an expert on interval training.
加拿大麥克馬斯特大學(McMaster University)運動機能學教授、間歇性訓練專家馬丁•吉巴拉(Martin Gibala)說，你可以在公司的樓梯間內出色地完成短時高效的鍛鍊。
Stairwell interval training requires only one minute of strenuous exertion, he says.
他說在樓梯間裏做間歇性訓練，只需要進行一分鐘的高強度運動。
For a study that he and his colleagues presented earlier this year, they asked 12 out-of-shape women in their 20s to warm up for two minutes by slowly walking up and down stairs in a campus office building.
他和同事於今年早些時候發表了一篇研究論文，爲了開展相關研究，他們曾讓12名年齡爲20多歲、體型不佳的女士，在一個學校辦公大樓的樓梯間裏花兩分鐘時間慢慢地走上走下，進行熱身。
Then the women ran up the steps as fast as safely possible, Dr Gibala says, for 20 seconds.
接着，這些女士以自己最快最安全的方式，用20秒跑上樓梯，吉巴拉博士說。
They walked down and along a flat corridor for two minutes, ran back up the stairs for another 20 seconds, walked for two minutes, and ran up for a final 20 seconds.
她們隨後走下樓梯，走在一條平坦的樓道里，歷時兩分鐘，再折回去，用20秒跑上樓梯，然後行走兩分鐘，再用20秒最後一次跑上樓梯。
They then cooled down with three minutes of stair and corridor walking.
接下來，女士們花三分鐘時間通過走樓梯和樓道進行放鬆。
The entire session lasted 10 minutes, which would easily fit into a lunch break.
整次訓練持續10分鐘，午餐時間便可完成。
(If you do this, you may want to bring and change into workout clothing to avoid sweating in your work clothes and freshen up afterward with a bird bath in an office restroom.)
（如果要這樣鍛鍊，你也許可以換上運動裝，避免因出汗弄髒工作服，結束後可以在辦公室衛生間的洗臉池前梳洗一番。
They completed three of these abbreviated stair workouts per week for six weeks.
她們每週在樓梯間裏做三組這樣的簡短鍛鍊，歷時六週。
By the end, their aerobic fitness had improved substantially, the researchers reported, by about as much as if they had been running or cycling each week for hours.
研究人員報告說，到最後，女士們的有氧適能獲得了很大的改善，效果猶如她們在這六週內每週都花好幾個小時跑步或騎自行車。
Lift weight at your desk
在辦公桌旁舉重
To change body shape, you almost certainly need to also perform some type of weight training, exercise scientists agree.
運動科學家們一致認爲，要改變體型，你幾乎一定得做一些重量訓練。
As with the stair training, weight work can be done during your workday.
跟樓梯間裏的鍛練一樣，重量訓練也可以在上班期間完成。
Keep a five-pound dumbbell near your desk and perform arm curls while you are on the phone.
在辦公桌附近放一個五磅（約合2.27公斤）重的啞鈴，打電話時可以做手臂彎舉。
Stand on the edge of a stair during a midmorning break and let your heels drop, then slowly rise up until you are standing on your tiptoes on the stairs.
在上午的中間休息時間，可以站在一級樓梯邊緣，讓腳跟下沉，然後身體慢慢向上提起，直到踮起腳尖。
Repeat that exercise 10 times and you can strengthen and tighten muscles throughout your legs.
重複該訓練10次，就能達到強化和收緊腿部肌肉的效果。
Fidget your way to fitness
通過坐立不安改善身體機能
Parents and teachers may once have urged you to sit still, but wiggling, tapping your toes, standing briefly, and otherwise fidgeting as much as possible at your desk is in fact good for your body.
家長和老師也許曾敦促你坐着別動，但在辦公桌旁儘量扭動、敲擊腳趾，短時間站立，或者以其他方式儘可能地保持坐立不安的狀態，事實上對你的身體有益。
In one recent study, college students showed healthier blood flow in their lower legs if they fidgeted than if they did not.
近期的一項研究顯示，比起處於安靜狀態時，大學生處於坐立不安狀態時的下肢血液循環更爲健康。
Even better, a 2008 study found that among office workers, those who frequently fidgeted burned as many as 300 calories more each day than those who resolutely stayed still.
更妙的是，2008年的一項研究發現，在辦公室一族當中，那些經常動來動去的比起那些靜止不動的，每天可以多燃燒多達300卡路里的熱量。
Find seven minutes to exercise
找出7分鐘來鍛鍊
For a fast, full-body weight-training and interval program, close your office door and cue up the Scientific 7-Minute Workout.
要利用零碎時間快速做全身性重量訓練，不妨關上辦公室的門，準備進行7分鐘科學健身。
The program targets muscles in the upper body, lower body and core, improves aerobic endurance, and can be completed in less time than most of us spend dithering about how to get to the gym.
這個鍛鍊計劃針對的是上下身的肌肉和核心肌羣，有助於改善有氧耐力，所用時間比我們大部分人爲了怎麼去健身房而糾結的時間還要短。
