[双语阅读]How to exercise at home 如何

在新冠肺炎疫情封锁期间，很多人都只能呆在家中，这样一来，运动量不足，导致体重上升。不过，有些人找到了一些能帮助我们在家拉伸肌肉和锻炼的好办法。本文讨论如何在家锻炼身体。

词汇：exercising 锻炼

In a time when many people around the globe are in lockdown and unable to attend the gym, emphasis has been placed on home exercising. Fears of a sedentary life and piling on the pounds are forcing many to find novel ways to move the body and stretch their muscles. You don’t need to pump iron or have expensive equipment like rowing and cycling machines to help you stay fit.

Exercising is not just important for your body, but also your mind. A study by Dr. Andrea Dunn at the Cooper Research Institute in Dallas, Texas found patients who did daily 35-minute walks per week experienced a 47% reduction in their depression levels.

Cardiovascular exercise, often simply called cardio, is designed to keep your heart rate up, which in turn will strengthen your heart and improve your general fitness. Many of us are turning to activities like skipping with an old rope, or watching one of the many ‘fitness experts’ who produce exercise videos online.

Walking is another great aerobic activity to help you increase your blood circulation. There are many affordable pedometers which can be worn like a watch and used to track your steps, heart rate, sleeping patterns and even your blood oxygenation levels. You don’t even have to step outside, with many simply power walking or jogging round there gardens or up and down their hallways.

Practising yoga or Tai Chi can help to keep our bodies supple, which in turn can lower joint pain and help to protect us from injury. Finally, strength and resistance training can be done at home by simply lifting bags of rice or boxes instead of heavy weights in the gym.

There are many ways to help us stay mobile, and indeed these online exercise routines can be carried over in our lives long after lockdown is lifted. For those of us who moan about our busy lives stopping us from hitting the gym, ten minutes a day with a rope or a bag of rice may not only help our fitness, but our mental health too.

词汇表

sedentary life 缺少运动的生活，久坐不动的生活

piling on the pounds 体重增加

stretch 伸展，舒展

pump iron 举重

cardiovascular 心血管的

cardio 有氧运动，可提高心跳频率的运动

heart rate 心率

general fitness 整体身体素质

skipping 跳绳

aerobic 增氧的

blood circulation 血液循环

pedometer 计步器

sleeping pattern 睡眠习惯

blood oxygenation 血氧

power walking 快步走

jogging 慢跑

supple 灵活的

joint pain 关节疼痛

resistance training 抗阻训练

hit the gym 去健身房

中文翻译

在全球许多人被禁闭，无法去健身房的时候，人们把重点放在了家庭锻炼上。久坐不动的和体重增加迫使他们找到一种新的生活方式。你不需要撸铁或有昂贵的设备，如划船和自行车机器帮助你保持健康。

运动不仅对你的身体很重要，对你的思想也很重要。德克萨斯州达拉斯库珀研究所的安德烈亚·邓恩博士的一项研究发现，每天步行35分钟的患者，其抑郁水平降低了47%。

心血管运动，通常被简单地称为有氧运动，旨在保持你的心率，这反过来会加强你的心脏和提高你的整体健康。我们中的许多人都开始从事一些活动，比如用一根旧绳子跳绳，或者观看在线制作运动视频的“健身专家”之一。

步行是另一项很好的有氧运动，可以帮助你增加血液循环。有许多经济实惠的计步器，可以像手表一样戴着，用来跟踪你的步数、心率、睡眠模式甚至你的血氧水平。你甚至不必走到外面，许多人只是在花园里散步或慢跑，或者在走廊上来回走动。

练习瑜伽或太极拳可以帮助我们保持身体的柔韧性，这反过来又可以减轻关节疼痛，帮助我们免受伤害。最后，力量和抵抗力的训练可以在家里完成，只需在健身房里举起一袋袋的大米或盒子，而不必在健身房里负重。

有很多方法可以帮助我们保持移动，事实上，这些在线锻炼习惯可以在我们的生活中延续很久。对于那些抱怨繁忙的生活阻止我们去健身房的人来说，每天十分钟用一根绳子或一袋米饭不仅有助于我们的健康，也有助于我们的心理健康。