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"The Way to Wellness" It's time to start a Healthy life “的方式，以健康” ，它的时间，开始健康的生活

By: Arjan van Hemert ：阿尔扬范赫默特

How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising?您有多少次到晚上睡不着觉，宣誓就职，您会去健身房是在早上，然后改变您的想法只是八小时后，因为当您起床，你不觉得像行使？

While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit.虽然这可以发生在最好的我们来说，这并不意味着你应该下降，球完全当谈到在下榻的适合。 What people need to realize is that staying active and eating right are critical for long-term health and wellness -- and that an ounce of prevention is worth a pound of cure.什么人需要认识到的是，在下榻的积极和正确的饮食是至关重要的长期健康与保健-和一盎司的预防是值得一英镑的治疗。 The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.越多，您知道您的身体如何回应你的生活方式的选择，更好地您可以自订的营养和运动计划是正确的你。 When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel.当您吃得好，提高您的水平，身体活动和演习在适当的强度，你是通知你的身体，你要刻录了大量的燃料。 This translates to burning fat more efficiently for energy.这转化为燃烧脂肪更有效地节约能源。
In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.在其他换言之，适当的饮食习惯，再加上行使平等的快速代谢，这反过来又为您提供更多的能源在整个天，并允许您做更多的体育工作事半功倍。

The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health.的真正目的是要发出一个重复的信息，该机构要求的改善代谢，强度，有氧代谢能力和整体健身和健康。 Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent.您每一次演习，你的身体作出反应，提升其能力，以烧伤，刘皇发在整个一天一夜，运动不一定要很激烈，更好地为您服务，但它确实需要是一致的。

I recommend engaging in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session.我建议在经常从事心血管演习的4倍，每星期为20至30分钟，每节，和阻力训练的4倍，每星期为20至25分钟，每节。 This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.这个平衡的做法提供了一个2冲，把有氧运动燃烧脂肪和提供更多的氧气，及阻力训练，以增加精益体质量和烧伤更多卡路里左右座。

Here's a sample ecercise program that may work for you:这里有一个范例ecercise程序可能为您工作：

* Warm Up -- seven to eight minutes of light aerobic activity intended to increase blood flow and lubricate and warm-up your tendons and joints. *热身-七至八分钟的有氧活动，轻打算增加血流量和润滑和热情-您的肌腱和关节。

* Resistance Training -- Train all major muscle groups. *阻力训练-火车所有主要肌肉群。 One to two sets of each exercise. 1点59套，每个演习。 Rest 45 seconds between sets.休息45秒之间的套。

* Aerobic Exercise -- Pick two favorite activities, they could be jogging, rowing, biking or cross-country skiing, whatever fits your lifestyle. *有氧运动-挑选两个最喜爱的活动，他们可以慢跑，划船，骑自行车或越野滑雪，无论适合您的生活方式。 Perform 12 to 15 minutes of the first activity and continue with 10 minutes of the second activity.执行12至15分钟的第一项活动，并继续与10分钟的第二次活动。 Cool down during the last five minutes.冷静下来，在过去五分钟。

Once you begin to move beyond basic background information, you begin to realize that there's more to Healthy life than you may have first thought.一旦您开始超越的基本背景资料，在你开始认识到，有更多的健康的生活比你可能有第一的思想。

* Stretching -- Wrap up your exercise session by stretching, breathing deeply, relaxing and meditating. *伸展-总结您的演习会议由伸展，深呼吸，放松和沉思。

When starting an exercise program, it is important to have realistic expectations.开始时一运动计划，这是重要的是有现实的期望。 Depending on your initial fitness level, you should expect the following changes early on.根据您的初步健身水平，您应该预期下列变化的早期就。

* From one to eight weeks -- Feel better and have more energy. *从一至八个星期-感觉更好，并有更多的能量。

* From two to six months -- Lose size and inches while becoming leaner. *由两个月至六个月-失去的大小和英寸，而成为更精简。 Clothes begin to fit more loosely.衣服开始，以适应更松散。 You are gaining muscle and losing fat.您的抬头和肌肉失去发。

* After six months -- Start losing weight quite rapidly. *在6个月后-开始减重相当迅速。

Once you make the commitment to exercise several times a week, don't stop there.一旦你作出的承诺，行使几倍一个星期，不要停止。 You should also change your diet and/or eating habits,' says Zwiefel.你也应该改变您的饮食和/或饮食习惯， '说zwiefel 。 Counting calories or calculating grams and percentages for certain nutrients is impractical.计数卡路里或计算克及百分率为某些营养素，是不切实际的。 Instead, I suggest these easy-to-follow guidelines:相反，我建议这些易于遵循的准则：

* Eat several small meals (optimally four) and a couple of small snacks throughout the day *吃几个小餐（最好4 ）和一对夫妇的小点心全日
* Make sure every meal is balanced -- incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole-wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits *确保每一餐，是均衡的-把手掌大小的蛋白质一样，瘦肉，鱼，蛋，白人和奶类产品，拳头大小的部分复杂的碳水化合物，例如全麦面包和面食，野生稻， m ultigrain谷物和土豆，以及拳头大小的部分蔬菜和水果
* Limit your fat intake to only what's necessary for adequate flavor *限制您的脂肪摄取量只有什么是必要的足够的味道
* Drink at least eight 8-oz. *至少饮8 8盎司 glasses of water throughout the day杯水全日
* I also recommend that you take a multi-vitamin each day to ensure you are getting all the vitamins and minerals your body needs. *我还建议你采取多种维生素每一天，以确保您获得所有维生素和矿物质，您的身体的需要。

I suppose that's all I can think of for now.我想这一切我能想到的现在。 I should extend my thanks to a doctor friend of mine.我要致以感谢医生的朋友，排雷。 Without him, I wouldn't be able to write this article, or keep my sanity.没有他，我将无法写此文章，或继续我的理智。

Enjoy life, we all deserve it.享受生活，我们都值得。

So now you know a little bit about Healthy life.所以现在大家都知道一点点关于健康的生活。 Even if you don't know everything, you've done something worthwhile: you've expanded your knowledge.即使你不知道的一切，您做了一些有意义的：您已经扩大了您的知识。

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