2022年英语二 小标题匹配

第 1 段

Getting back into exercise can be a challenge in the best of times, but with gyms and in-person exercise classes off-limits to many people these days, it can be tricky to know where to start. And it's important to get the right dose of activity. "Too much too soon either results in injury or burnout," says Mary Yoke, PhD, a faculty member in the kinesiology department at Indiana University in Bloomington. The following simple strategies will help you return to exercise safely after a break.

在最好的时期,重新开始锻炼都可能是一项挑战,但如今许多人无法去健身房和参加面对面的健身课程,知道从哪里开始可能会很棘手。获得适量的运动很重要。印第安纳大学布卢明顿分校运动机能学系教员MaryYoke博士说:"过多过快要么导致受伤,要么导致精疲力竭。"以下简单策略将帮助你在中断后安全地恢复锻炼。

第 2 段

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从低起步,缓慢进行。

第 3 段

Don't try to go back to what you were doing before your break. If you were walking 3 miles a day, playing 18 holes of golf three times a week, or lifting 10-pound dumbbells for three sets of 10 reps, reduce activity to half a mile every other day, or nine holes of golf once a week with short walks on other days, or use 5-pound dumbbells for one set of 10 reps. Increase time, distance, and intensity gradually. "This isn't something you can do overnight," says Keri L. Denay, MD, lead author of a recent American College of Sports Medicine advisory that encourages Americans to not overlook the benefits of activity during the pandemic. But you will reap benefits such as less anxiety and improve sleep right away.

不要试图回到中断前的状态。如果你之前每天走3英里,每周打三次18洞高尔夫球,或者举10磅哑铃做三组每组10次,那就把运动量减少到隔天半英里,或者每周打一次9洞高尔夫球并在其他日子短距离散步,或者使用5磅哑铃做一组10次。逐渐增加时间、距离和强度。美国运动医学会近期发布的一份建议的主要作者Keri L. Denay医学博士说:"这不是一夜之间就能做到的事情。"该建议鼓励美国人不要忽视疫情期间运动的益处。但你会立即收获诸如减少焦虑和改善睡眠等好处。

第 4 段

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倾听你的身体。

第 5 段

If you're breathing too hard to talk in complete sentences, back off. If you feel good, go a little longer or faster. Feeling wiped out after a session? Go easier next time. And stay alert to serious symptoms, such as chest pain or pressure, severe shortness of breath or dizziness, or faintness, and seek medical attention immediately.

如果你呼吸太急促以至于无法说完整的句子,就放慢速度。如果你感觉良好,就稍微延长时间或加快速度。一次锻炼后感到精疲力竭?下次就放松一些。并对严重症状保持警觉,如胸痛或胸闷、严重呼吸急促或头晕,或晕厥,并立即寻求医疗救助。

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养成习惯。

第 7 段

Consistency is the key to getting stronger and building endurance and stamina. Ten minutes of activity per day is a good start, says Marcus Jackovitz, DPT, a physical therapist at the University of Miami Hospital. All the experts we spoke with highly recommend walking because it's the easiest, most accessible form of exercise. Although it can be a workout on its own, if your goal is to get back to Zumba classes, tennis, cycling, or any other activity, walking is also a great first step.

迈阿密大学医院的物理治疗师Marcus Jackovitz表示,坚持是变得更强壮以及增强耐力和持久力的关键。每天10分钟的运动是一个好的开始。我们采访的所有专家都强烈推荐步行,因为它是最简单、最容易获得的运动形式。虽然它本身可以作为一项锻炼,但如果你的目标是重新参加Zumba课程、网球、骑行或任何其他活动,步行也是一个很好的第一步。

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做动作练习。

第 9 段

Even if you can't yet do a favorite activity, you can practice the moves. With or without a club or racket, swing like you're hitting the ball. Paddle like you're in a kayak or canoe. Mimic your favorite swimming strokes. The action will remind you of the joy the activity brought you and prime your muscles for when you can get out there again.

即使你还不能做最喜欢的活动,你也可以练习这些动作。无论有没有球杆或球拍,都像击球一样挥动。像在皮划艇或独木舟里一样划桨。模仿你最喜欢的游泳姿势。这些动作会让你想起该活动带给你的快乐,并为你能再次出去活动时让肌肉做好准备。

第 10 段

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不要独自进行。

第 11 段

Exercising with others "can keep you accountable and make it more fun, so you're more likely to do it again," Jackovitz says. You can do activities such as golf and tennis or take a walk with others and still be socially distant. But when you can't connect in person, consider using technology. Chat on the phone with a friend while you walk around your neighborhood. FaceTime with a relative as you strength train or stretch at home. You can also join a livestream or on-demand exercise class.

Jackovitz说,与他人一起锻炼"可以让你保持自律,并使锻炼更有趣,所以你更有可能再次去做。"你可以与他人一起进行高尔夫和网球等活动或散步,同时仍然保持社交距离。但当你无法面对面交流时,可以考虑使用技术手段。在你围绕社区散步时与朋友通电话聊天。在家进行力量训练或拉伸时与亲戚进行FaceTime视频通话。你还可以参加直播或点播健身课程。