Fitness Program: 5 Steps to Get Started

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. 正在考虑开始健身计划吗？恭喜你！你距离更健康的生活方式只有五步之遥了。

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基础，底线。fitness scores can give you benchmarks4benchmark基准，水准线。against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

着手制订健身计划，这可能是你为保持健康做的最有益的事之一。体育锻炼能降低患上慢性病的风险，提高平衡与协调能力，助你减肥——甚至改善你的睡眠习惯，变得自信。更妙的是，只需五步，你便可以开启一个健身计划。

1.评估健康水平

或许你对自己的健康状况有所了解。但对健康基础进行评估，记录得分，可以为日后的进步提供一个衡量基准。在评估你的有氧体能、肌肉素质、柔韧性以及机体组分时，不妨记录以下项目：

Your pulse rate5pulse rate脉搏（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仰卧半起。, standard pushups or modified pushups7pushup俯卧撑。除了标准姿势（standard pushup）外，还有潜水轰炸机式（dive bomber pushup)、撑墙式（wall pushup）、俄式俯卧撑（planche pushup）等，统称为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腰围。, 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）前后你的脉搏率

步行1英里或400米用时，或奔跑1.5英里（即2.41公里）用时

一次能做仰卧半起、标准俯卧撑或变体俯卧撑的个数

当你坐在地板上，双腿在前，身体能向前伸多远（坐位体前屈）

你腰围（臀骨正上方）的尺寸

你的身高体重指数

2.制订健身计划

每天运动说起来容易，但得有一个计划。制订健身计划的时候，别忘了以下几点：

健身目的须明确。你是为了减肥而开始健身的吗？或者出于其他目的，比如为马拉松比赛做准备？目标明确能帮你衡量进步，保持健身激情。

日常训练须均衡。美国卫生及公共服务部建议，每周应该有不少于150分钟的适度有氧运动或75分钟的激烈有氧运动，或是两者的有机结合。

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（关节）活动度，运动范围。, 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健身车。, or take a break to go on a walk at work.

（2）测土配方施肥。根据土壤和作物需肥情况和土壤检测数据定制小麦专用底肥。土壤肥力较高的地块建议用含量16-20-6的小麦专用配方肥40kg；土壤肥力一般的地块建议用含量20-22-8的小麦专用配方肥40kg。肥料随整地旋耕时施入土壤中[2]。

Plan to include different activities.Different activities (cross-training)can keep exercise boredom at bay13keep ...at bay隔离，远。这里转译为“乐此不疲”.Cross-training using low-impact14low-impact对身体冲击力小的，低强度的。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轮流，变换。among activities that emphasize different parts of your body, such as walking, swimming and strength training.

例如，一周多数时间进行大约30分钟的有氧运动。同时，每周要有不少于两天的时间针对主要肌肉群进行常规力量训练。

由低向高，循序渐进。假如你是刚开始练习，须小心谨慎，循序渐进。倘若此时身体有伤或正处于治疗阶段，向你的医生或运动治疗师咨询一下，请他们协助你制订一个健身计划，从而达到逐步扩大你的动作幅度、增强体力和耐力的效果。

把运动融入日常活动中。单独抽时间来运动可能不那么容易。容易一点的做法是，和安排别的约会一样，定出你的运动时间来。看喜欢的节目时不妨同时在跑步机上跑跑，骑健身车的时候可以阅读，工作间隙可以歇口气、散个步。

运动计划可以形式多样。不同的运动项目（交叉训练）能让人乐此不疲。低强度的交叉运动，如骑自行车或者游泳，还能降低受伤机率，防止个别肌肉或关节的过度损耗。让那些针对身体不同部位的运动，如散步、游泳和力量训练，交替进行。

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 达到目标。.

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多功能训练鞋。,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.

预留恢复时间。许多人刚开始锻炼时劲头十足——不是练习时间过长，就是强度太大，但肌肉或关节一酸痛或者受点伤就放弃了锻练。练习时要留有空档，让你的身体休息。

把计划写下来。白纸黑字的计划能激励你达成目标。

3.购买装备

你可能会先买双运动鞋。记得想做什么运动就买什么鞋子。比如，跑鞋比较轻便，而多功能训练鞋能起到更好的支撑作用。

假如你打算购买运动器材，注意选择实用、有趣、易操作的。购买之前，不妨先到健身中心体验一下各类器材。

也许你可以考虑用智能健身应用或者其他运动跟踪设备，来记录运动距离、卡路里燃烧量，或者监控心率。

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交际舞。. Find activities you enjoy to add to your fitness routine.

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

4.付诸行动

现在万事俱备了。开始实施计划时，记住以下建议：

循序渐进，逐步增加。保证充裕时间来热身和放松，可采用轻松的散步或者舒缓的伸展运动。然后慢慢加速，保证这个速度持续5到10分钟也不会让人太累。等你的耐力增强了，再逐步增加锻炼时间。争取一周中大多数日子保持30到60分钟的锻炼时间。

必要时，把运动分散来做。不必一次完成所有的训练。可以在一天中将各种运动穿插进行。短时多次的健身方式更能增强心肺功能。每天锻炼3次，每次10分钟，可能比一次30分钟的训练更适合你。

要有创意。也许你的日常训练花样不少，如散步、骑自行车或划船。但别止于此。周末和家人一起远足，或者晚上去跳跳交谊舞。用一些你喜欢的活动来丰富日常健身内容。

注意身体的信号。如果你感到疼痛、气短、晕眩或是恶心，暂停一下。或许你的运动强度太大了。

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 放缓脚步，慢慢来，有条不紊。, you can establish a healthy habit that lasts a lifetime. ■

要机动灵活。如果你感觉不妙，先给自己放一两天假再说。

5.监测进步

运动六周之后，可以对你的个人健康状况重新评估。之后每隔几个月重测一次。你可能发现为了继续提高，还得增加一些运动时间。也可能你惊喜地发现，运动量恰到好处，实现了健身目标。

如果你缺乏动力，重新设定目标或者试试别的运动。与朋友相约运动或者到健身中心报个班也可能有所帮助。

开始健身是一个很重要的决定，但不必好高骛远。细细规划，有条不紊，你会养成一个终身受用的健康习惯。 □