關於運動的英語文章閱讀

　　隨著人們生活水平的提高,運動健身諮詢的需求在不斷增加,同時國家支援運動健身諮詢業的發展,為運動健身諮詢市場提供可能。下面是小編帶來的，歡迎閱讀!

　　篇一

　　How to Build Muscle Fast: 10 Steps to Be Strong

　　Most people who have the goal of building muscle don’t want to wait a long time to see results. It can be frustrating to train for a long time and feel like you’re working hard, but not really see a difference in your body. Want to know how to build muscle fast? Try these 10 steps to be strong in a short period of time.

　　1. Weight matters.

　　That sounds obvious, but to build muscle, you need to challenge yourself with increasingly heavier weights. If you keep lifting the same amount day after day, you won’t build muscle. So challenge yourself to lift more, and you’ll build that much more quickly.

　　2. Go fast.

　　Don’t try to time how long it takes you to lift, hold, and release when you’re lifting. Instead, think about powerful movements and increase the tempo a bit if you can. You’ll use more of your fast-twitch muscles, which will help you see results faster.

　　3. Watch your form.

　　Having said that, though, make sure that you’re performing the movements correctly when you’re lifting weights. You don’t want to hurt yourself because you’re doing it wrong. So if you’re ever in doubt, go slowly enough to make sure you’re lifting properly, then speed up a bit if you can, while maintaining good form.

　　4. Work your muscles together.

　　Lots of people like to do single-joint movements like bicep curls. But to get strong quickly, multi-joint exercises are so much more effective. Next time, try doing some deadlifts or bench presses, and you’ll see results a lot sooner.

　　5. Eat.

　　You need a lot of calories for the hard work you’re doing, and calories are necessary for building muscle. Make sure you’re eating 250 to 500 more calories a day than you were before you started trying to build muscle. You’ll probably need to up your protein intake, too; some experts say you should eat a gram of protein for every pound you weigh. It’s a really great idea to have a protein-packed snack within half an hour of wrapping up your workout, too, to aid in recovery.

　　6. Drink.

　　Staying hydrated keeps you healthy in all sorts of ways, but it’s especially helpful to aid in recovery when you’re working out hard. Drinking enough water will ensure you don’t get fatigued and need longer to recover.

　　7. Be willing to rest and recover.

　　Speaking of recovery, don’t think that the best way to build muscle fast is going to be working out hard every day. That’s a sure route to injury. You need to work out as hard as you can, until the muscles are really worn out, but then give them a couple of days to repair before working them out again. Remember, lifting a lot of weight is literally tearing up your muscles; building up muscle is your body’s way of repairing that damage. If you don’t give your body time to do that work, you won’t see results, you’ll just get hurt.

　　8. Do some cardio, too.

　　So what do you do while you’re recovering? Certainly you’ll have different muscle groups to work on different days, but you can also spend more time focusing on cardio on those recovery days. But if you have time to do both on the same day, do your weights first. That way your heart rate will be up when you start your cardio, so you’ll burn more fat, thus showing off your muscle that much faster.

　　9. Supplement if you want.

　　There are all sorts of supplements out there that claim to be effective to help you build muscle fast and get strong in no time. A lot of these are full of hype rather than results, but there are a few specific supplements that are helpful, including branched chain amino acids, creatine monohydrate, and fish oil. Check out this article on fitness and nutrition hacks for building muscle for more about these supplements and how to use them.

　　10. Watch your stress levels.

　　When you’re stressed out, levels of cortisol jump and testosterone takes a nosedive. Testosterone helps build muscles, while cortisol actually damages your muscles, so you need to limit your stress as much as possible while you’re building muscle.

　　篇二

　　How to Get “Six Pack” Abs

　　Six pack abs are the symbol of fitness for many people, and just like all fitness indicators, they are obtainable for anyone who is willing to put in the effort. All of the abdominal muscles are there; they just aren’t developed enough to pop, and are often hidden under a layer of fat. So, in order to have defined muscular abs, you need to drop fat and gain muscle. Here are a few ways to get the waist you want:

　　Eat Right

　　Eating the right foods is crucial to building muscle and dropping the shroud of fat covering it. When you reduce the processed foods, sugar, soda, sodium, and carbs, and increase eating whole foods, fruits, and vegetables, you allow your body to drop water weight and adipose fat tissue covering your definition. You also reduce internal bloating and pressure that can cause abdominal swelling. Without the right meal plan, it’s difficult to achieve and maintain a tight torso.

　　Reduce Body Fat

　　You can do a million sit-ups a day, but if you don’t take off the wrapping, people will never see the work. Fat is the enemy when your goal is muscle definition. Eating clean, reducing calories, not eating late at night, and drinking enough water are all ways to reduce your body’s hold on fat. Also, adequate sleep and removing stress from your life helps to reduce the hormone cortisol. Cortisol is a stress hormone that causes your body to store more fat and crave calorie-rich comfort foods. Remember, there is no way to spot train to reduce fat from just your stomach area—any weight-loss tool that makes this claim should be viewed with skepticism. Your body will drop weight from every area simultaneously, not just your abs.

　　Increase Abdominal Muscle Through Weights and Core Work

　　Increasing the size of your abdominal muscles through anaerobic weight training while decreasing fat will produce the six pack of your dreams. Anaerobic means “without oxygen,” and is generally an exercise with enough intensity to cause lactic acid fermentation, which helps build muscle. There are many core exercises that will help you achieve this: You will see results from incorporating hand weights, gym equipment, or simply body-weight exercises. While sit-ups are the go-to exercise, you can also do planks, push-ups, leg lifts, and pull-ups, which work your entire core. Also, increasing muscle in your back to match your abs will ensure that you maintain proper posture. Don’t forget the obliques, which will frame your waist when toned. Do twisting exercises either on the gym machine or on the mat with weights. Increasing over-all muscle will speed up your metabolism, which will help you maintain your six-pack.

　　Utilize Cardio

　　A great way to drop weight so you can see those strong stomach muscles is through cardiovascular training. When you invest in cardio, you burn calories, strengthen your circulatory system, increase your endurance, and kick-start your metabolism. Cardio is just another way to say aerobic training; meaning “living in air.” It refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Cardio can include bike riding, dancing, running, rowing, or climbing stairs. One of my favorite cardio exercises to increase abdominal strength is swimming, which works the entire body. The butterfly stroke and dolphin kicks on the kick board are both great exercises to target the abdominal muscles.

　　Invest in Circuit and Interval Training

　　The most effective training program utilizes both endurance cardio with interval and circuit training. Interval training involves periods of high-intensity exercise with rest periods. Think of a sprint workout where you run 400 meters at an intense pace, then rest for two minutes before doing it again. Interval training straddles both sides of cardio endurance work. While with cardio, you may perform at 60% effort for an hour, in interval training you perform at 95% effort for a few minutes before allowing yourself a recovery rest period. Interval training is thought to be even more effective than sustained cardio for fat loss, as its intensity spikes your body’s fat-burning activity to a higher level. Exercise programs utilizing circuit training, which is a form of interval training that adds in weights and resistance exercises, seem to be the most effective for building muscle and definition.

　　As you can see, getting six pack abs isn’t easy, but it’s well worth the effort once obtained. While your primary goal may be to have a striking physique for your beach vacation, the investment you make in your body to obtain this will bring you to a new level of fitness and overall vitality. I guess great abs really are a great indicator of all-around fitness and health!

　　篇三

　　5 Ways to Find Time for Exercise

　　We all know that exercise is important – vital, in fact. Yet, one of the post common excuses for not exercising enough is “I can’t find time for exercise.”

　　And it’s true. It is hard to find time for exercise. Just like it’s hard to find time to meditate, cook healthy meals, and volunteer to make your community a better place.

　　The American College of Sports Medicine ACSM and the American Heart Association AHA provides the following minimum exercise guidelines for healthy adults 18-65:

　　Moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days per week e.g. a brisk walk or;

　　Vigorous-intensity aerobic physical activity for 20 minutes, three days per week e.g. jogging or;

　　Some combination of moderate-intensity and vigorous-intensity

　　NOTE: Exercise can be performed in bouts of at least 10 minutes.

　　That’s not bad. In fact, it’s pretty achievable. So let’s move on to the challenging but fun part: Finding time for exercise.

　　1. Turn off the TV

　　This is usually a good place to start. In 2010, the average American watched 34 hours of TV per week. If you do the math, you could still watch 30 hours of TV and get all your exercise in including a shower afterwards, which is typically appreciated by your colleagues/family members.

　　And if you’ve already whittled your TV watching down to just one or two favorite shows per week, consider exercising while you watch.

　　If you’d like to remove TV completely from your life and go crazy with exercise, check out this step-by-step article on the topic.

　　2. Limit Your Time Online

　　If we’re not watching TV, we’re surfing the Internet, checking email, updating Facebook, tweeting, or pinning. According to comScore, the average American spent 32 hours per month online in 2010 sounds low to me!.

　　That’s over 60 minutes per day, some of which could be devoted to moving your body rather than letting it waste away in front of a screen.

　　Becoming more efficient with your online dealings is a great way to cut down on the time spent online. Lifehack Managing Editor Mike Vardy recently wrote a great article about the real problem with email. It’s not about the technology. It’s about improper use of the technology. You will be amazed by the amount of time you will save if you check your email only once or twice per day.

　　3. Ask for Help

　　I don’t want to assume that you are a couch potato or an Internet addict. Perhaps you simply have your hands full with work, laundry, kids, community commitments, and all the other things that make up our plate of life.

　　If you are serious about finding time for exercise, ask for help. Maybe you just need somebody to watch the kids for an hour while you hit the gym. Ask your spouse, your mom, your friend, the teenager next door – anybody who can help you find that time. Also, if you have the money, hire somebody to clean your house. That frees up significant time at least if you’re a clean freak like me.

　　4. Find Pockets of Time for Exercise

　　If your eyes didn’t completely gloss over when you read the ACSM/AHA recommendations above, you may have noticed that you can exercise in “bouts of at least 10 minutes.”

　　This means that you could go for a brisk 10-minute walk after breakfast, lunch, and dinner. Not only will you feel refreshed, but it also helps with digestion!

　　I often find myself with 10 minutes to spare, so I have a mental list of things that can be completed in that amount of time. If you have your own 10-minute activity list, just add exercise to it.

　　5. Combine Exercise and Transportation

　　In many parts of the world, this is an obvious one. However, sometimes it’s easy to forget that getting from Point A to Point B can be a wonderful opportunity to exercise. Here are some options:

　　Bike or walk to work/school

　　Bike to the grocery store

　　Walk over to a friend’s house

　　Walk to your place of worship

　　Walk or bike to the coffee shop

　　As long as it’s at least 10 minutes and getting your heart rate up, it’s exercise!