健身達人如何防止午後疲乏
Regular exercise is supposed to boost a person's energy levels. So why do so many fitness fans complain of feeling fatigued during the afternoon? Making things worse, this workout-induced weariness can make it difficult to stick to a workout regimen.
有規律的鍛鍊按說能讓人精力更加充沛，可爲什麼那麼多健身愛好者卻抱怨下午有疲乏感覺呢？更糟糕的是，這種由體育鍛煉引發的疲勞感會讓人很難把健身計劃堅持下去。
Researchers and fitness trainers say whether you exercise in the morning, afternoon or evening, small changes in your routine can keep you from suffering midday blahs.
對此，研究人員和健身教練表示，不管你是早晨、下午還是晚上鍛鍊，只要對例行健身計劃稍作調整，就能防止中午出現疲倦感。
Midday is the ideal time to exercise, some fitness experts say. A workout then can give you an energy boost lasting three to four hours, says James McKenna, a professor of physical activity and health at Leeds Metropolitan University in England. A study published in the Journal of Occupational and Environmental Medicine in 2011 monitored 171 employees at a large Swedish public dental-health group who were assigned to an exercise program during work hours. They reported increased productivity and fewer missed workdays.
英國利茲都市大學(Leeds Metropolitan University)的身體活動和健康教授詹姆斯・麥克納(James McKenna)稱，中午鍛鍊帶來的提神效果能夠持續三到四個小時。在《職業和環境醫學期刊》(Journal of Occupational and Environmental Medicine) 2011年刊登的一篇論文中，研究人員對瑞典一家大型大衆口腔健康集團171名加入工作時間健身項目的僱員進行了監測。這些僱員稱，他們的工作效率有所提高，工作時間請假也減少了。
If you prefer working out in the evenings, it's best to avoid exercising two to three hours before bedtime to avoid sleep disruption, the National Institutes of Health says. On the other hand, if you are a morning exerciser and not getting seven to nine hours of sleep, Lona Sandon, a Dallas fitness instructor and assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, suggests getting to bed earlier or exercising in the evening.
美國國家健康研究院(National Institutes of Health)稱，如果你更喜歡晚上健身，最好避免在就寢前兩到三小時鍛鍊，以免干擾睡眠。另一方面，達拉斯的健身指導、德克薩斯大學西南醫學中心(University of Texas Southwestern Medical Center)臨牀營養學助理教授洛納・桑登(Lona Sandon)建議，如果你喜歡早鍛鍊，而且一天的睡眠時間達不到七至九個小時，可以早一點就寢或者改爲晚上鍛鍊。
To avoid midday fatigue and preserve energy throughout the day, most trainers recommend doing more moderate workouts, meaning those in which you hit 70% to 80% of your target heart rate. 'Listen to what your body is telling you,' says Ms. Sandon. 'If you have a high-stress work environment then vigorous workouts may not make you feel better. You might be better off with restorative yoga so your brain can slow down.'
要避免中午感覺疲乏，讓全天都能保持充沛的精力，多數健身教練的建議是多做些中等強度的鍛鍊，也就是讓心跳達到目標心率70%至80%的運動。桑登說：“要傾聽你身體發出的聲音，如果你處在壓力很大的工作環境中，那麼劇烈運動或許不能讓你感覺更舒服。做修復瑜伽效果可能會更好，這樣你的大腦能夠放鬆下來。”
An ideal schedule would be two to three high-intensity workouts during the week, mixed in with lighter workouts like yoga, walking or weight training, say fitness experts.
健身專家稱，理想的安排是一週進行兩到三次高強度鍛鍊，並加入瑜伽、健走或負重訓練等強度較低的項目。
And mix up your workouts throughout the week -- either with cardio, core and flexibility each time, or a rotation of workouts emphasizing endurance, strength and stretching. It not only keeps you energized, it also helps you burn calories throughout the week, says Annie Malaythong, a certified personal trainer in Atlanta who teaches fitness workshops around the U.S. for National Academy of Sports Medicine in Chandler, Ariz.
此外，在一週的鍛鍊中把不同項目結合起來──可以每次同時進行有氧運動、核心肌羣訓練和柔韌性訓練，也可以輪換進行耐力、力量和伸展性訓練。亞特蘭大的註冊個人健身教練安妮・馬萊通(Annie Malaythong)稱，這種安排不僅能讓你保持充沛的精力，還能幫助你在整整一週的時間裏燃燒卡路里。馬萊通受亞利桑那州錢德勒(Chandler)的美國國家運動醫學學院(National Academy of Sports Medicine)委派，在全美的健身工作室進行教學。
Nutrition is just as important as moving to keep from feeling fatigued, Ms. Malaythong says. She suggests eating something every three hours, including a snack such as a small piece of fruit an hour before a workout and a meal of protein and carbohydrates within the hour after.
馬萊通表示，要想不感覺疲乏，營養和運動同等重要。她建議每三小時吃點東西，包括在健身前一小時吃點零食，比如一小片水果，並在健身後一小時之內吃一餐含蛋白質和碳水化合物的膳食。
The wrong food can leave you feeling depleted. 'That breakfast pastry or a fast food lunch can sap your energy,' says Samantha Heller, an exercise physiologist and a senior clinical nutritionist at New York University.
吃得不合適會讓你感覺精疲力盡。紐約大學(New York University)的運動生理學家、高級臨牀營養學家薩曼莎・赫勒(Samantha Heller)表示：“早餐吃糕點或者午餐吃快餐會消耗你的精力。”
And remember to sip water during workouts and throughout the day, says Ms. Heller. 'When you're not hydrated, you will feel fatigued,' she says. 'You may not know why, but you will feel it.'
赫勒說，還要記得在健身間隙喝點水，一天之中也要不斷喝水。她說：“當你缺水時會感到疲乏。你可能不知道原因，但你確實會有疲乏的感覺。”So why do so many people suffer from the midday blahs?
那麼，爲什麼有這麼多人中午感到疲乏呢？
According to Charles Czeisler, director of Harvard Medical School's Division of Sleep Medicine, the internal biological clock in the brain's hypothalamus guides daily rhythms of your body temperature, melatonin, blood pressure, sleep and wakefulness.
哈佛醫學院(Harvard Medical School)睡眠醫學部(Division of Sleep Medicine)的負責人查爾斯・蔡斯勒(Charles Czeisler)表示，位於丘腦下部的體內生物鐘調控着你每天的體溫、褪黑素分泌、血壓、睡眠和清醒節律。
As the drive for sleep builds up during the day, it produces midday sleepiness for many people, Dr. Czeisler says. It also causes a surge in alertness that peaks in the late evening, he says. Exposure to artificial light in the evening can extend that second wind into the night, making it difficult to fall asleep and deepening the midday trough in alertness, he says.
蔡斯勒稱，白天睡眠動力不斷增強，導致許多人中午犯困，還會導致警覺清醒程度在傍晚時分急劇上升，達到高峯。他還稱，晚間接觸人工照明會將這種精力恢復的狀態延長到夜晚，讓人難以入睡，並加劇中午的覺醒低谷。
Sitting for a long stretch of time can make people feel more tired, says Natalie Muth, a San Diego primary-care pediatrician and health-care solutions director at the American Council on Exercise, a nonprofit that provides fitness certification and training. Moving your body, even for just a few minutes, can get the blood pumping in your body. 'The heart begins to beat faster, delivering more blood and oxygen to working cells,' says Dr. Muth. This increases the release of hormones like endorphins, which not only help people feel good, but also reverses fatigue.
迭戈的家庭兒科醫生、美國運動協會(American Council on Exercise)（這是一家提供健身認證和訓練的非盈利機構）醫療保健解決方案負責人納塔莉・穆特(Natalie Muth)稱，久坐會讓人感覺更加疲憊。活動一下身體，哪怕只有幾分鐘，也能夠讓血液注入你的身體。穆特稱：“心臟開始加速跳動，向工作細胞輸送更多血液和氧氣。”這會促進內啡?等荷爾蒙的釋放，不僅能讓人感覺更舒服，還能消除疲勞。
Ms. Malaythong says staying energized involves trial and error, perhaps tweaking the intensity of a weekly workout routine, trying to eat more nutritiously, staying hydrated and getting enough sleep. And she emphasizes the importance of moving throughout the day. She tells clients to climb stairs, do upper-body stretches, go for brisk 10-minute walks, or write the ABC's with their big toe at their desks. 'I encourage as much activity as they can handle,' she says.
馬萊通表示，要想保持充沛的精力，需要不斷試錯，也許要調整每週例行鍛鍊方案的強度，設法吃得更營養，保持充足水分，獲得充足的睡眠。她還強調了在一天中多活動的重要性。她讓客戶爬樓梯，做上身伸展運動，用10分鐘做短時散步，或者用拇趾在辦公桌上寫字母。她說：“我鼓勵人們儘可能地多活動。”
