一周运动六天，从健身的角度出发，行吗？英文双语对照

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一周运动六天，从健身的角度出发，行！

传统的运动保健，除具有系统的理论外，还有切实可行的原则和方法，主要是：

1.强调动静结合

不能因为强调动而忘了静，要动静兼修，动静适宜。运动时，一切顺乎自然，进行自然调息、调心，神态从容，摒弃杂念，神形兼顾，内外俱练，动于外而静于内，动主练而静主养神。这样，在锻炼过程中内练精神、外练形体，使内外合谐，体现出“由动入静”、“静中有动”、“以静制动”、“动静结合”的整体思想。

2.提倡持之以恒

人贵有志，学贵有恒，做任何事情，要想取得成效，没有恒心是不行的。古人云：“冰冻三尺，非一日之寒”，说的就是这个道理。这就说明，锻炼身体非一朝一夕之事，要经常而不间断，三天打鱼两天晒网是不会达到锻炼目的的。运动养生不仅是身体的锻炼，也是意志和毅力的锻炼。如果因为工作忙，难以按原计划时间坚持，每天挤出10分钟，8分钟进行短时间的锻炼也可以。若因病或因其他原因不能到野外或操场锻炼，在院内、室内、楼道内做做原地跑、原地跳、广播操、太极拳也可以。无论如何不能高兴时练的累死累活，兴奋过去多少天都不练。

3.运动适度，不宜过量

若运动后食欲减退，头昏头痛，自觉劳累汗多，精神倦怠，说明运动量过大，超过了机体耐受的限度，会使身体因过劳而受损。孙思邈在《千金要方》中就告诫人们：“养性之道，常欲小劳，但莫大疲及强所不能堪有。”那么，运动量怎样掌握才算合适呢？一般来说，以每次锻炼后感觉不到过度疲劳为适宜；也有人以脉搏及心跳频率作为运动量的指标，若运动量大，心率及脉率就快。对于正常成年人的运动量，以每分钟心率增加至140次为宜；而对于老年人的运动量，以每分钟增加至120次为宜。

4.舒适自然，循序渐进

为健康而进行的锻炼，应当是轻松愉快的，容易做到的，充满乐趣和丰富多彩的，人们才愿意坚持实行。即“运动应当在顺乎自然和圆形平面的方式下进行。”这是美国运动生理学家莫尔豪斯的结论。在健身方面，疲劳和痛苦都是不必要的，要轻轻松松地渐次增加活动量，“不能一口吃个胖子”。正确的锻炼方法是运动量由小到大，动作由简单到复杂。比如跑步，刚开始练跑时要跑得慢些、距离短些，经过一段时间锻炼，再逐渐增加跑步的速度和距离。

5.运动时间，因时制宜

一般来说，早晨运动较好，因为早晨的空气较新鲜，而室内的氧气经过一夜的睡眠后，大部分被人吸收了，二氧化碳的浓度相对增多，到室外空气清新的地方进行运动锻炼，即可把积聚在身体内的二氧化碳排出来，吸进更多的氧气，使身体的新陈代谢增强，为一天的工作打好基础。此外，午睡前后或晚上睡觉前也可进行运动，以消除一天的紧张，轻松地进入梦乡，但运动不要太激烈，以免引起神经系统的兴奋，影响睡眠。总之，许多健身运动，随时都可以做，多少做些，都是有益的。但稍微剧烈的运动，不要在吃饭前后进行，因为在饭前呈现饥饿状态，血液中葡萄糖含量低，易发生低血糖症；饭后剧烈运动，大部分血液到肌肉里去，胃肠的血液相对减少，不仅影响消化，还可引起胃下垂、慢性胃肠炎等疾病。

6.运动项目，因人制宜

对于老年人来说，由于肌肉力量减退，神经系统反应较慢，协调能力差，宜选择动作缓慢柔和、肌肉协调放松、全身能得到活动的运动，像步行、太极拳、慢跑等。而对于年轻力壮、身体又好的人，可选择运动量大的锻炼项目，如长跑、打篮球、踢足球等。此外，每个人工作性质不同，所选择的运动项目亦应有差别，如售货员、理发员、厨师要长时间站立，易发生下肢静脉曲张，在运动时不要多跑多跳，应仰卧抬腿；经常伏案工作者，要选择一些扩胸、伸腰、仰头的运动项目，又由于用眼较多，还应开展望远活动。总之，体育项目的选择，既要符合自己的兴趣爱好，又要适合身体条件，对脑力劳动者来说，宜少参加一些使精神紧张的活动，而体力劳动者则应多运动那些劳动中较少活动到的部位。

The thank invites.

A week moves 6 days, set out from gymnastical angle, all right!

Traditional athletic health protection, outside dividing the theory that has a system, still have practical principle and method, basically be:

1. emphasizes activity be united in wedlock

Because emphasize,cannot forget static, want activity to hold concurrently long, activity is appropriate. When motion, everything is suitable natural, undertake moving heart of breath, attune naturally, manner is easy, distracting thoughts of slam the door, divine body give attention to two or morethings, all of inside and outside is experienced, move at outside and static at inside, move advocate experienced and static advocate repose. Such, in exercising a process inside experienced spirit, outside experienced body, make inside and outside closes come to an agreement, body is revealed " by move static " , " static in have move " , " with static apply the brake " , " activity is united in wedlock " integral thought.

2. is advocated perserve

The person is expensive have keep in mind, learn expensive preserving, do everything, want to obtain result, doing not have perseverance is no good. The ancients cloud: "Freezing 3 feet, those who be not a day is cold " , those who say is this truth. This explains, exercise the thing that is not in one day, want often and uninterrupted, 3 days fish two days to bask in a net is to won't achieve those who exercise a purpose. Athletic preserve one's health is the body not only take exercise, also be volition and perseverance take exercise. If because the job is busy, hold to by original plan time hard, squeeze everyday go out 10 minutes, 8 minutes have short time it is OK also to take exercise. If due to illness or cannot take exercise to field or playground because of other reason, inside the courtyard, do inside indoor, corridor do place to run, place jumps, broadcast is held, shadowboxing is OK also. Anyhow cannot glad when experienced tired dead tired work, excitement goes how many days not to drill.

3. campaign is moderate, unfavorable excessive

Be like the anorexia after motion, dazed have a headache, self-conscious overworked sweat is much, spirit is listless, explain carry momentum is too big, exceeded airframe to be able to bear or endure the limit that accept, can make the body is damaged because of overfatigue. Sun Saimiao is in " a thousand pieces of gold wants square " in admonish people: "Raise sexual talk, constant desire Xiaolao, but greatest exhausted reach strong place cannot can has. " so, how does carry momentum master ability to calculate appropriate? Generally speaking, with the feeling after taking exercise every time is to excessive exhaustion appropriate; Also the index that somebody measures as motion with pulse and palpitant frequency, if carry momentum is big, heartbeat and pulse rate are rapid. To the carry momentum of normal adult, it is advisable to increase to 140 with minutely heartbeat; And the carry momentum to old people, with minutely it is advisable to increase to 120.

4. is comfortable and natural, successive

Undertake for health take exercise, ought to be relaxed and happy, accomplish easily, be full of fun and rich and colorful, people just is willing to insist to execute. Namely " motion ought to be in suitable undertake below nature and the means with planar circle. " this is American motion physiologist Moerhaosi's conclusion. In gymnastical respect, exhaustion and anguish are needless, wanting small small loose loose land gradually add vivid momentum, "Cannot have a fat person readily " . Exercising a method correctly is carry momentum by small arrive big, movement by arrive simply complex. For instance ran, when just beginning practice to run, should run some slower, the distance is some shorter, take exercise through period of time, add the speed of ran and space gradually again.

5. campaign time, act according to circumstance

Generally speaking, morning exercise is better, because in the morning air is fresher, and after indoor oxygen passes the Morpheus of one night, was absorbed for the most part, the chroma of carbon dioxide is opposite grow in quantity, to the air outdoor pure and fresh place undertakes athletic taking exercise, can come to accumulation in the carbon dioxide eduction inside the body, engulf more oxygen, make the metabolism of the body increases, lay good foundation for job of a day. In addition, siesta around or campaign also can have before sleeping in the evening, in order to eliminate insecurity of a day, enter dreamland easily, but motion does not want too intense, lest cause neurological excitement, influence Morpheus. Anyhow, a lot of body building, can do at any time, more or less to do some, it is beneficial. But move acutenessly a little, eating anteprandial and junior travel, because be in anteprandial present hungry position, content of the dextrose in blood is low, easy happening hypoglycemia disease; Meal hind is acuteness motion, major blood goes in muscle, the blood of gastric bowel decreases relatively, affect not only digest, still can cause the disease such as gastroptosis, chronic gastroenteritis.

6. motion project, because the person makes appropriate

To old people, because muscle strength drops, neurological response is slower, harmonious ability is poor, slow and downy, muscle coordinates appropriate choice action loosen, the exercise that can get an activity all over, resemble walking, shadowboxing, canter etc. And strong to young force, body nice person, generous of optional choose motion exercises a project, like long-distance running, play basketball, play football etc. In addition, everyone works property is different, chooses athletic project also due difference, be like salesman, tonsorial member, chef should stand for long, send varicosity of unripe lower limbs easily, do not run to jump more more when motion, should lie on his back carry leg; Often volt case worker, want to choose the bosom of a few enlarge, straighten one's back, motion project that admires a head, because use an eye more, still answer to look into far activity. Anyhow, the choice of sports project, want to accord with oneself interest interest already, want to fit body requirement again, to the brainworker, appropriate is little enter a few activities that make spirit nervous, and physical labor person should move more the place that less activity reachs in those labor.