做这些事可以使行走的效益最大化

做这些事可以使行走的效益最大化

If you're stuck at home, one of the simplest -- and highly underrated -- forms of exercise is to head outside for a walk.

如果你被困在家里，最简单也是最被低估的一种锻炼方式就是出去散步。

Walking is free, requires no equipment (aside from workout shoes) and can be done indoors or outside. You can go for a walk alone, with your kids, while on a conference call or during the day or at night. It's an easily accessible form of exercise that can be done mostly anywhere, anytime, for as little or long as you'd like.

步行是免费的，不需要任何设备(除了运动鞋)，可以在室内或室外进行。你可以一个人去散步，和你的孩子一起，在电话会议的时候，在白天或晚上。这是一种很容易获得的锻炼方式，可以在任何时间、任何地点进行，只要你愿意，时间长短都可以。

In terms of positive impacts on health, the American Cancer Society advises that adults get 150 minutes per week of moderately intense physical activity, like walking, or 75 minutes of vigorous physical activity, preferably spread throughout the week.

就对健康的积极影响而言，美国癌症协会建议成年人每周进行150分钟中等强度的体育活动，比如散步，或75分钟剧烈的体育活动，最好是一周进行一次。

A daily moderate walk of just 22 minutes gets you to that 150-minutes-a-week target. If you're a more vigorous walker or exerciser, a mere 11 minutes a day gets you to 75 minutes of beneficial activity each week.

每天适度步行22分钟就能达到每周150分钟的目标。如果你是一个更有活力的步行者或锻练者，每天仅仅11分钟就能让你每周有75分钟的有益活动。

This is a recommendation for overall health, but a recent study led by American Cancer Society researchers found that any level of walking was correlated with lower mortality risk and longer lives. Participants who walked even just one to two times the recommended amount saw mortality rates lowered by 20%.

这是对整体健康的建议，但美国癌症协会的研究人员最近进行的一项研究发现，任何程度的步行都与较低的死亡风险和较长的寿命相关。即使只走推荐量的一到两倍，参与者的死亡率也降低了20%。

If you're looking for extra motivation to get outdoors and walk -- or even walk around your house! -- you can easily turn your walk into a workout.

如果你正在寻找额外的动力去户外走走，甚至绕着你的房子走走!你可以很容易地把散步变成锻炼。

Walking intervals: speed up and slow down

间歇性步行:加速和减速

Instead of walking at a steady pace, try adding in some speed drills to get your heart pumping. Walk for one block at a regular pace, and then speed walk for the next block. Keep alternating for your entire walk.

不要以稳定的步伐走路，试着增加一些速度训练来让你的心脏跳动。以固定的速度走一个街区，然后快速走下一个街区。在整个步行过程中保持交替。

Research shows that just one minute total of going all out in cardio exercise out of 10 minutes significantly improves aerobic capacity and blood sugar scores. Doing short bursts (in this case, the study's participants went for 10- to 20-second bursts as fast as possible) within the 10 minutes yielded these positive results.

研究表明，在10分钟的有氧运动中，只要全力以赴一分钟，就能显著提高有氧能力和血糖指数。在10分钟内做短脉冲(在这种情况下，研究的参与者尽可能快地做10到20秒的脉冲)产生了这些积极的结果。

As you walk, be precise about each step. Strike with your heel then toe, squeeze your glutes as you step. Engage this position whether you're walking at a moderate pace or speed walking.

当你走路时，每一步都要精确。当你迈步的时候，用你的脚跟，然后脚趾，挤压你的臀大肌。无论你是以中等速度走还是快步走，都要保持这个姿势。

Lower-body strength training

下半身力量训练

Working out the legs and glutes during your walk will create more of a HIIT workout: high-intensity interval training. You'll be alternating between cardio (walking) and strength training (leg exercises), which is similar to doing a circuit class at the gym.

散步时锻炼腿部和臀大肌会创造更多的高强度间歇训练(简称HIIT)。你将在有氧运动(步行)和力量训练(腿部锻炼)之间交替进行，这类似于在健身房进行循环训练。

There are many ways to integrate lower-body strength training into your walk.

有很多方法可以将下半身力量训练融入到你的步行中。

After you walk for one block, stop and do 10 squats. Walk another block, and do 10 more squats. Do this at least three times throughout your walk.

走了一个街区后，停下来做10个深蹲。再走一个街区，再做10个深蹲。在整个步行过程中至少做三次。

Upper-body strength training

上半身力量训练

You don't need weights to work your arms and back. Doing upper-body strength training exercises during your walk is a great way to tone and chisel your arms and upper back.

你不需要举重来锻炼你的手臂和背部。走路的时候做上半身的力量训练是锻炼手臂和上背部肌肉的好方法。

To perform the shoulder-blade squeezes, put your arms up into a goal-post position with your arms bent at 90 degrees. Squeeze your elbows toward the back so that you squeeze your shoulder blades together.

为了完成肩胛骨挤压，把你的手臂放在一个目标位置，手臂弯曲90度。将肘部向背部挤压，这样肩胛骨就会挤压在一起。

Moving meditation

移动冥想

Finally, focus on your breath. Breathe in through the nose and out through the mouth.

最后，注意你的呼吸。用鼻子吸气，用嘴呼气。

Imagine your walk as your own moving meditation. If you find thoughts swirling in your head, or you start feeling stressed or anxious about something in your day, bring your attention back to your breath.

把你的行走想象成你自己的移动冥想。如果你发现你的脑海里盘旋着各种想法，或者你开始对白天发生的事情感到压力或焦虑，那就把注意力放回你的呼吸上。