中年人一周健身计划：如何科学安排锻炼时间？英文双语对照

周一：有氧运动+力量训练

周一可以选择进行45分钟有氧运动，比如慢跑、骑行或者游泳，帮助增强心肺功能并燃烧脂肪。之后进行30分钟的力量训练，主要集中在全身肌群，如深蹲、俯卧撑、硬拉等，维持肌肉的力量与代谢。

周二：休息或者轻度活动

周二可以选择休息，或者进行轻度的瑜伽、普拉提等柔和的运动，帮助肌肉放松，缓解前一天的训练压力。

周三：核心训练+有氧运动

周三进行30分钟的核心训练，如仰卧起坐、平板支撑等，训练腹肌和腰部肌群。接着进行30分钟的有氧运动，如划船机、有氧舞蹈等，提高心肺功能。

周四：休息或者轻度活动

周四继续休息，或者进行30分钟的散步、慢跑等有氧运动，帮助肌肉放松并维持身体的活跃状态。

周五：全身力量训练

周五进行45分钟的全身力量训练，包括杠铃、哑铃、器械等，重点在于提高肌肉的爆发力和耐力，同时促进新陈代谢。

周六：有氧运动+休息

周六进行60分钟的有氧运动，如骑行、游泳、慢跑等，再进行轻度的拉伸放松，帮助身体恢复并减少运动带来的酸痛感。

周日：休息或自由活动

周日可以选择休息，或者自由进行户外活动、瑜伽等，让身体和心情得到放松，为下周的训练做好准备。

感谢您阅读本篇文章，希望这份健身计划能够帮助您科学合理地安排中年健身时间，达到更好的健身效果。

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英文翻译对照，仅供参考

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Zhou Yi: Motion having oxygen + force trains

Zhou Yi can choose to undertake oxygen moves 45 minutes having, canter for instance, ride to go or swim, the help enhances heart lungs function and combustion is adipose. The power that has 30 minutes later trains, basically center in systemic flesh group, if crouch greatly, pull push-up, forcedly etc, maintain sarcous force and metabolization.

Zhou Er: Rest or spend an activity gently

Zhou Erke rests with the choice, perhaps undertake longitudinal the downy motion such as gem gal, Puladi, help muscle is loosened, alleviate before today training pressure.

Zhou San: Core trains + motion having oxygen

The core that Zhou Sanjin goes 30 minutes trains, if sit-ups, flat is propped up,wait, training abdominal muscle and lumbar flesh group. Catch those who undertake 30 minutes to have oxygen campaign, if row machine, dancing having oxygen, improve heart lungs function.

Zhou Si: Rest or spend an activity gently

Zhou Siji add rests, perhaps undertake 30 minutes take a walk, canter wait for motion having oxygen, help the active position that muscle is loosened and maintains the body.

Zhou Wu: Systemic force trains

The systemic force that Zhou Wujin goes 45 minutes trains, include barbell, dumbbell, appliance to wait, the key is erupting at raising sarcous force and endurance, promote metabolism at the same time.

Saturday: Motion having oxygen + rest

The campaign having oxygen that has 60 minutes Saturday, if ride travel, swim, canter etc, drawing of reentry travel longitudinal is loosened, help body restores and reduce the acerbity keenly feel that motion brings.

Weekday: Rest or swing

Weekday can choose to rest, perhaps undertake outdoors activity, gem gal wait freely, let the body and mood get relaxation, the training ready-made that is next week.

Thank you to read chrestomathy piece article, hope this fitness plans to be able to help you arrange middleaged fitness time scientificly reasonably, achieve better gymnastical result.