12020牛津译林版高中英语高一必修二unit2课文及翻译Abeginner’sguidetoexercise体育锻炼入门Youwanttostartdoingexercise?Congratulations!Youhavejusttakenyourfirststeptowardsanewandimprovedyou!想开始锻炼身体了吗？祝贺你！你已经向新的、更好的自己跨出了第一步。Understandingthebenefitsofexercise了解锻炼的益处Mostpeopleassumethatregularexercisedoeswondersforthebodyandmind-butwhatexactlyareitshealthbenefits?Tostartwith,physicalactivityincreasestheefficiencyofyourheartandlungs.Duringexercise,yourheartandlungsmustworkharder.Thisextraeffortmakesthemgrowstrongeroverthelongterm.Ithasalsobeenproventhatactivepeopletendtohavebetterimmunesystemsandareatlowerriskofdiseases.Moreover,exerciseisgoodforyourmentalhealth.Workingoutcanhelpyoureducestressandgetovernegativefeelings.Somestudiesevenshowthatexerciseimprovescertainbrainfunctions,meaningyoucouldactuallyexerciseyourwaytobetterperformanceatschool!大多数人都认为经常锻炼对身心大有益处——不过，锻炼究竟对健康有哪些好处呢？首先，体育活动能增强心肺功能。在锻炼时，你的心脏和肺必须更卖力地工作。久而久之，这些额外的工作使它们变得更强壮。有证据表明，经常锻炼的人往往免疫系统会更好，患病的风险更低。另外，锻炼对心理健康有好处。锻炼身体能帮你缓解心理压力，克服负面情绪。甚至有研究显示锻炼可改善某些大脑机能，也就是说，通过锻炼，你确实可以提高自己的学习成绩。Planningyourexerciseroutine规划日常锻炼Whenyouplananexerciseroutine,thefirstthingtoconsideriswhatyouexpecttoimprove:heartandlungefficiency,musclestrengthorflexibility.Aerobicactivities,likejogging,swimmingandskiing,developyourheartandlungs.Strengthtraining,suchaspull-upsandweightlifting,increasesmusclestrengthandencouragesbonedevelopment.Flexibilitytraining,includinggymnasticsandtaichi,helpsstretchyourmusclesandimproveyourbody'srangeofmovement.Thesetypesofexerciseallplayaroleinahealthyroutine.Aboveall,chooseactivitiesyouenjoybecause,inthisway,you'remorelikelytostickwiththem.在做日常锻炼的规划时，首先要考虑的是你想要提升哪方面：是心肺功能，还是肌肉强度抑或柔韧性。像慢跑、游泳和滑雪这样的有氧运动，能增强心肺功能。力量训练，比如引体向上和举重，能增加肌肉强度，促进骨骼发育。柔韧性训练，包括体操和太极拳，有助于舒展肌肉，增大肢体活动幅度。在一套健康的日常锻炼项目中，以上三种训练都是不可或缺的。而最重要的是，要挑选你喜欢的项目，因为这样才更有可能持之以恒。Eatinganddrinkingright饮食得当Likecarsthatrunonpetrol,yourbodyburnscarbohydratesforenergy.Foodslikenoodles,rice,fruitandvegetablesgiveyourbodyplentyofcarbohydratestokeepupyourenergyduringalongworkout.Tohelpyourmusclesrecoverandrepairthemselvesafterexercise,youneedtoeatfoodsrichinprotein,suchasfish,eggsandmilkproducts.Whentoeatisalsoofgreatimportance.Ingeneral,youshouldhaveyourmealanaverageof1.5to2.5hoursbeforeexercising.Donoteatimmediatelyafterexercise;instead,waitatleast30minutesafteratypicalroutine,orasmuchasanhourafterahardworkout.Remembertodrinkthroughoutexercisetomakeupforwaterlosttosweat.就像汽车要烧汽油才能跑，你的身体也要燃烧碳水化合物来获得能量。米面果蔬等食物为身体提供丰富的碳水化合物，使你有充足的能量做长时间运动。锻炼后，为帮助肌肉恢复和自我修复，你需要吃些高蛋白食物，比如鱼、蛋和乳制品。什么时间吃也很重要。一般情况下，应该在锻炼之前一个半到两个半小时进2食。运动后不要马上吃东西，如果是常规锻炼，至少过半小时再吃，如果是高强度锻炼，就需要等一小时后再吃。锻炼过程中别忘了喝水，以弥补出汗损耗的水分。Avoidinginjury避免受伤Topreventsofttissueinjury,make...
