By Mayo Clinic Staff

Are you thinking about starting a fitness program? Good for you! You’re only five steps away from a healthier lifestyle. 正在考慮開始健身計劃嗎？恭喜你！你距離更健康的生活方式只有五步之遙了。

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease2chronic disease慢性疾病。,improve your balance and coordination,help you lose weight—and even improve your sleep habits and self-esteem.And there’s more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline3baseline基礎，底線。fitness scores can give you benchmarks4benchmark基準，水準線。against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

著手制訂健身計劃，這可能是你為保持健康做的最有益的事之一。體育鍛煉能降低患上慢性病的風險，提高平衡與協(xié)調能力，助你減肥——甚至改善你的睡眠習慣，變得自信。更妙的是，只需五步，你便可以開啟一個健身計劃。

1.評估健康水平

或許你對自己的健康狀況有所了解。但對健康基礎進行評估，記錄得分，可以為日后的進步提供一個衡量基準。在評估你的有氧體能、肌肉素質、柔韌性以及機體組分時，不妨記錄以下項目：

Your pulse rate5pulse rate脈搏（率）。before and immediately after walking 1 mile (1.6 kilometers)

How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)

How many half situps6half situp仰臥半起。, standard pushups or modified pushups7pushup俯臥撐。除了標準姿勢（standard pushup）外，還有潛水轟炸機式（dive bomber pushup)、撐墻式（wall pushup）、俄式俯臥撐（planche pushup）等，統(tǒng)稱為modified pushup。you can do at a time

How far you can reach forward while seated on the floor with your legs in front of you

Your waist circumference8waist circumference腰圍。, just above your hipbones9hipbones臀骨。

Your body mass index

2. Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals.Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon?Having clear goals can help you gauge10gauge衡量。your progress and stay motivated.

Create a balanced routine.The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week,or a combination of moderate and vigorous activity.

步行1英里（即1.6公里）前后你的脈搏率

步行1英里或400米用時，或奔跑1.5英里（即2.41公里）用時

一次能做仰臥半起、標準俯臥撐或變體俯臥撐的個數

當你坐在地板上，雙腿在前，身體能向前伸多遠（坐位體前屈）

你腰圍（臀骨正上方）的尺寸

你的身高體重指數

2.制訂健身計劃

每天運動說起來容易，但得有一個計劃。制訂健身計劃的時候，別忘了以下幾點：

健身目的須明確。你是為了減肥而開始健身的嗎？或者出于其他目的，比如為馬拉松比賽做準備？目標明確能幫你衡量進步，保持健身激情。

日常訓練須均衡。美國衛(wèi)生及公共服務部建議，每周應該有不少于150分鐘的適度有氧運動或75分鐘的激烈有氧運動，或是兩者的有機結合。

For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.

Start low and progress slowly.If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition,consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion11range of motion（關節(jié)）活動度，運動范圍。, strength and endurance.

Build activity into your daily routine.Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill,read while riding a stationary bike12stationary bike健身車。, or take a break to go on a walk at work.

（2）測土配方施肥。根據土壤和作物需肥情況和土壤檢測數據定制小麥專用底肥。土壤肥力較高的地塊建議用含量16-20-6的小麥專用配方肥40kg；土壤肥力一般的地塊建議用含量20-22-8的小麥專用配方肥40kg。肥料隨整地旋耕時施入土壤中[2]。

Plan to include different activities.Different activities (cross-training)can keep exercise boredom at bay13keep ...at bay隔離，遠。這里轉譯為“樂此不?！?Cross-training using low-impact14low-impact對身體沖擊力小的，低強度的。forms of activity, such as biking or water exercise, also reduces your chances of injur-ing or overusing one specific muscle or joint. Plan to alternate15alternate輪流，變換。among activities that emphasize different parts of your body, such as walking, swimming and strength training.

例如，一周多數時間進行大約30分鐘的有氧運動。同時，每周要有不少于兩天的時間針對主要肌肉群進行常規(guī)力量訓練。

由低向高，循序漸進。假如你是剛開始練習，須小心謹慎，循序漸進。倘若此時身體有傷或正處于治療階段，向你的醫(yī)生或運動治療師咨詢一下，請他們協(xié)助你制訂一個健身計劃，從而達到逐步擴大你的動作幅度、增強體力和耐力的效果。

把運動融入日?；顒又小为毘闀r間來運動可能不那么容易。容易一點的做法是，和安排別的約會一樣，定出你的運動時間來。看喜歡的節(jié)目時不妨同時在跑步機上跑跑，騎健身車的時候可以閱讀，工作間隙可以歇口氣、散個步。

運動計劃可以形式多樣。不同的運動項目（交叉訓練）能讓人樂此不疲。低強度的交叉運動，如騎自行車或者游泳，還能降低受傷機率，防止個別肌肉或關節(jié)的過度損耗。讓那些針對身體不同部位的運動，如散步、游泳和力量訓練，交替進行。

Allow time for recovery.Many people start exercising with frenzied zeal—working out too long or too intensely—and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper.A written plan may encourage you to stay on track16stay on track 達到目標。.

3. Assemble your equipment

You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes17cross-training shoes多功能訓練鞋。,which are more supportive.

If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use.You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

預留恢復時間。許多人剛開始鍛煉時勁頭十足——不是練習時間過長，就是強度太大，但肌肉或關節(jié)一酸痛或者受點傷就放棄了鍛練。練習時要留有空檔，讓你的身體休息。

把計劃寫下來。白紙黑字的計劃能激勵你達成目標。

3.購買裝備

你可能會先買雙運動鞋。記得想做什么運動就買什么鞋子。比如，跑鞋比較輕便，而多功能訓練鞋能起到更好的支撐作用。

假如你打算購買運動器材，注意選擇實用、有趣、易操作的。購買之前，不妨先到健身中心體驗一下各類器材。

也許你可以考慮用智能健身應用或者其他運動跟蹤設備，來記錄運動距離、卡路里燃燒量，或者監(jiān)控心率。

4. Get started

Now you’re ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually.Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina18stamina耐力。improves, gradually increase the amount of time you exercise.Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to.You don’t have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but morefrequent sessions have aerobic benefits,too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

Be creative.Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing19ballroom dancing交際舞。. Find activities you enjoy to add to your fitness routine.

Listen to your body.If you feel pain, shortness of breath, dizziness or nausea20nausea惡心，反胃。, take a break. You may be pushing yourself too hard.

4.付諸行動

現(xiàn)在萬事俱備了。開始實施計劃時，記住以下建議：

循序漸進，逐步增加。保證充裕時間來熱身和放松，可采用輕松的散步或者舒緩的伸展運動。然后慢慢加速，保證這個速度持續(xù)5到10分鐘也不會讓人太累。等你的耐力增強了，再逐步增加鍛煉時間。爭取一周中大多數日子保持30到60分鐘的鍛煉時間。

必要時，把運動分散來做。不必一次完成所有的訓練?？梢栽谝惶熘袑⒏鞣N運動穿插進行。短時多次的健身方式更能增強心肺功能。每天鍛煉3次，每次10分鐘，可能比一次30分鐘的訓練更適合你。

要有創(chuàng)意。也許你的日常訓練花樣不少，如散步、騎自行車或劃船。但別止于此。周末和家人一起遠足，或者晚上去跳跳交誼舞。用一些你喜歡的活動來豐富日常健身內容。

注意身體的信號。如果你感到疼痛、氣短、暈?；蚴菒盒?，暫停一下。或許你的運動強度太大了。

Be flexible.If you’re not feeling good, give yourself permission to take a day or two off.

5. Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every few months.You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself21pace oneself 放緩腳步，慢慢來，有條不紊。, you can establish a healthy habit that lasts a lifetime. ■

要機動靈活。如果你感覺不妙，先給自己放一兩天假再說。

5.監(jiān)測進步

運動六周之后，可以對你的個人健康狀況重新評估。之后每隔幾個月重測一次。你可能發(fā)現(xiàn)為了繼續(xù)提高，還得增加一些運動時間。也可能你驚喜地發(fā)現(xiàn)，運動量恰到好處，實現(xiàn)了健身目標。

如果你缺乏動力，重新設定目標或者試試別的運動。與朋友相約運動或者到健身中心報個班也可能有所幫助。

開始健身是一個很重要的決定，但不必好高騖遠。細細規(guī)劃，有條不紊，你會養(yǎng)成一個終身受用的健康習慣。 □