新的一年，如何將鍛煉堅(jiān)持到底？

As a doctor of sports medicine, I frequently hear a similar line from my patients: “Doc, I’m 20 pounds overweight. I’ve got three kids, a mortgage and a 45-minute commute. I know I need to move more and lose a few pounds, but I seem to be heading in the wrong direction. What can I do?”

作為一名運(yùn)動(dòng)醫(yī)學(xué)醫(yī)生，我常常聽到我的病人們說(shuō)一句類似的話：“醫(yī)生，我超重了20磅。我有三個(gè)孩子，要還房貸，通勤要花45分鐘。我知道我要多運(yùn)動(dòng)，要減掉幾磅，但我似乎方向錯(cuò)了。我該怎么辦?”

Many of them, like most Americans, will make getting fit and losing weight a New Year’s resolution. Unfortunately, the odds are overwhelming that they’ll fail.

與大多數(shù)美國(guó)人一樣，他們中的許多人會(huì)把健身和減肥當(dāng)做新年立志。不幸的是，他們失敗的可能性非常之大。

Last year, the most common New Year’s resolution was fitness-related. A study published by the Statistic Brain Research Institute last year showed that roughly 50 million Americans pledged to increase activity and lose weight in 2017.

去年，最常見的新年立志是與健身相關(guān)的。統(tǒng)計(jì)大腦研究所(Statistic Brain Research Institute)去年發(fā)表的一項(xiàng)研究表明，約有5000萬(wàn)美國(guó)人承諾要在2017年增加運(yùn)動(dòng)、減輕體重。

Despite good intentions, success was hard to come by. Two months after pledging to become more active, only 37 percent of people in their 20s and 16 percent over age 50 had kept to their new fitness habit. Behavior change is tough, even when the benefits of such a change are clear.

用意雖好，但成功難得。在發(fā)誓要做更多運(yùn)動(dòng)的兩個(gè)月之后，只有37%的20多歲的人以及16%的50歲以上的人把這種健身新習(xí)慣保持了下來(lái)。即使這有明顯的好處，行為的改變?nèi)允鞘掷щy的。

There is no question that exercise plays a role in the prevention and treatment of many diseases across almost every system in the human body. Weekly exercise routines have been shown to reduce rates of depression and anxiety, lessen risk of heart attack and stroke, and reduce the prevalence of diabetes, the most expensive disease in the United States costing more than $100 billion annually. Even cancer rates are affected by exercise: A recent study among 1.44 million subjects showed that regular exercise programs reduce disease frequency in 13 types of cancer including breast, colon and endometrial.

毫無(wú)疑問(wèn)，鍛煉對(duì)人體中幾乎所有系統(tǒng)內(nèi)的許多疾病都能起到預(yù)防和治療作用。每周的常規(guī)鍛煉已經(jīng)顯示能減少抑郁和焦慮的發(fā)生率、降低心臟病和中風(fēng)的風(fēng)險(xiǎn)并減少糖尿病的發(fā)生率——糖尿病是美國(guó)最昂貴的疾病，每年花費(fèi)超過(guò)1000億美元。就連癌癥發(fā)生率也受鍛煉影響：近期一項(xiàng)針對(duì)144萬(wàn)名實(shí)驗(yàn)對(duì)象進(jìn)行的研究表明，有規(guī)律的鍛煉計(jì)劃能減少13種癌癥的發(fā)病率，包括乳腺癌、結(jié)腸癌和子宮內(nèi)膜癌。

Is There a Best Type of Exercise?

是否有最佳的運(yùn)動(dòng)類型?

The simple answer is: The most effective form of exercise is the type that someone will consistently perform. According to the American College of Sports Medicine, 150 minutes per week of moderate intensity exercise like speed walking or swimming, or 75 minutes per week of intense exercise, like H.I.I.T. (High-Intensity Interval Training) or jogging, is the minimum amount of exercise needed to achieve maximum medical benefit. Beyond that, recent data suggests that a combination of strength, flexibility, balance and intensity all have value. There is no one size fits all equation; the holy grail of exercise is compliance.

回答很簡(jiǎn)單：最有效的運(yùn)動(dòng)形式就是能堅(jiān)持做下去的那種。據(jù)美國(guó)運(yùn)動(dòng)醫(yī)學(xué)會(huì)(American College of Sports Medicine)表示，每周150分鐘中等強(qiáng)度的鍛煉，如競(jìng)走或游泳，或者每周75分鐘如高強(qiáng)度間歇訓(xùn)練(HIIT)或慢跑等高強(qiáng)度鍛煉，是要實(shí)現(xiàn)醫(yī)療效果最大化所需的最低運(yùn)動(dòng)量。此外，最近的數(shù)據(jù)表明，力量、靈活性、平衡性和強(qiáng)度的組合都有價(jià)值。沒(méi)有一刀切的方程，運(yùn)動(dòng)的終極目標(biāo)在于持之以恒。

Often, the best way to increase your exercise is to incorporate movement into your everyday life. On average, urban dwellers who commute via walking, biking or public transportation are fitter than suburban commuters who drive to work. Studies have shown that increasing the amount you move every day, by using a standing desk, walking your dog or taking the stairs instead of the elevator, reduces the risk of cardiovascular disease.

增加運(yùn)動(dòng)量的最佳方法往往是將運(yùn)動(dòng)融入你的日常生活。通過(guò)步行、騎行或使用公共交通出行的城市居民，通常比開車上班的郊區(qū)通勤者更加健康。研究表明，通過(guò)使用站立式辦公桌、遛狗，或選擇走樓梯而非乘電梯來(lái)增加每日的活動(dòng)量，都能減少心血管疾病的風(fēng)險(xiǎn)。

So, whether you resolve to work out at your local gym three times a week, take 10,000 steps a day or give your dog an extra walk every day in 2018, commit to something you love and know that your body and mind will benefit.

因此，不論你是立志要在2018年每周去附近的健身房鍛煉三次，每天走一萬(wàn)步，還是每天多遛狗，請(qǐng)選一件你喜愛的事情投入，要知道這會(huì)使你身心受益。

Now, it’s one thing to make a commitment to exercise, it’s something else — something more difficult — to keep to it.

然后，立志鍛煉是一回事，堅(jiān)持鍛煉就是另一回事了，這更加困難。

Here are four proven ways to increase the odds that your resolution will stick in 2018:

以下四種已被證實(shí)的方式，能增加你把2018年立志堅(jiān)持下來(lái)的可能性：

1. Make It Social.

1. 把它變成社交

Social interaction has been shown to increase fitness compliance. Suggestions here are to join a group fitness class, a running club or pair up with a friend or neighbor and go together to the at local gym or community center. You can also pair up with your spouse or roommate and work out at home together. Try one of our at-home workouts, which can be done in minimal space with minimal equipment.

社交互動(dòng)已被證明能促進(jìn)健身習(xí)慣的保持。建議是，加入一個(gè)小組健身課程、跑步俱樂(lè)部或與朋友、鄰居一起組隊(duì)去附近的健身房或社區(qū)活動(dòng)中心。你也可以與你的另一半或你的室友一起在家中鍛煉。試一試我們的家庭訓(xùn)練，在最小的空間內(nèi)使用最少的器材就能完成。

If direct human contact isn’t available, evidence suggests that virtual fitness communities increase exercise compliance. Tracking platforms like Fitbit, Garmin and Strava, as well as newer virtual fitness communities like Peloton, allow people to create social communities that serve a similar purpose to the real thing.

如果無(wú)法進(jìn)行直接的人際交往，證據(jù)表明虛擬的健身社區(qū)也能促進(jìn)健身習(xí)慣的保持。Fitbit、Garmin、Strava等運(yùn)動(dòng)追蹤平臺(tái)，以及如Peloton等允許人們創(chuàng)建社團(tuán)的新興虛擬健身社區(qū)，都能達(dá)到和現(xiàn)實(shí)的人際交往類似的目的。

2. Make It Fun

2. 讓鍛煉變得有趣

It’s not easy to work out when it’s boring. A small study published in Germany last year showed that compared to a “no fun” control group, subjects who were smiling and laughing during exercise were statistically more likely to stick with their exercise program. In runners, a recent study showed that smiling increased running efficiency by more than 2 percent.

堅(jiān)持無(wú)聊的鍛煉并非易事。去年在德國(guó)發(fā)表的一項(xiàng)小研究表明，從統(tǒng)計(jì)角度來(lái)看，和“無(wú)趣”的對(duì)照組相比，在鍛煉期間微笑和大笑的實(shí)驗(yàn)對(duì)象更有可能堅(jiān)持自己的鍛煉計(jì)劃。最近的一項(xiàng)研究顯示，在跑步的人中，微笑能使跑步效率提高2%以上。

How to keep your workout feeling fun? Try something new, upbeat and with people who make smiling easy. Also, consider a change of scenery. Physical environment has been shown to make a difference, so look for an exercise location that inspires you.

如何讓鍛煉給人有趣的感覺?嘗試一些新的、快樂(lè)的東西，并和經(jīng)常讓你微笑的人一起鍛煉。此外，考慮一下變換環(huán)境。實(shí)體環(huán)境已經(jīng)被證明是有影響的，因此找一個(gè)能激勵(lì)你的鍛煉地點(diǎn)吧。

3. Consider an Incentive

3. 考慮激勵(lì)措施

A meta-analysis of exercise programs concluded that previously sedentary adults respond to incentive. In other words, humans are glorified lab rats who will go through a maze in a certain direction to find sugar water at the end. Figuring out the correct type of incentive makes a difference.

一項(xiàng)對(duì)鍛煉計(jì)劃進(jìn)行的元分析斷定，之前久坐不動(dòng)的成年人會(huì)對(duì)激勵(lì)做出反應(yīng)。換句話說(shuō)，人類看上去很高級(jí)，其實(shí)只是一些實(shí)驗(yàn)室大鼠，會(huì)朝著一個(gè)特定的方向穿過(guò)迷宮，找到盡頭處的糖水。找出正確的激勵(lì)措施會(huì)帶來(lái)不同。

Your company may offer an incentive program to keep employees fit, including reduced premiums for more active members, businesses creating internal competitions to promote exercise, and health programs offering prizes for those meeting movement benchmarks. The bottom line is that rather than pay for costly diseases such as diabetes and hypertension once they happen, it makes more fiscal sense to pay a smaller cost upfront to reduce disease rates by incentivizing activity.

為了保持員工身體健康，你的公司可能會(huì)提供一個(gè)激勵(lì)計(jì)劃，包括減少更活躍員工的保險(xiǎn)費(fèi)，舉辦內(nèi)部競(jìng)賽以促進(jìn)鍛煉，還有獎(jiǎng)勵(lì)達(dá)到基本運(yùn)動(dòng)標(biāo)準(zhǔn)的員工。關(guān)鍵是，從財(cái)務(wù)上來(lái)說(shuō)，與其在糖尿病和高血壓等花費(fèi)昂貴的疾病發(fā)病時(shí)買單，不如提前通過(guò)激勵(lì)鍛煉的方式，花較少的錢來(lái)降低發(fā)病率。

If you don’t have access to a companywide incentive program, find a way to encourage your ongoing fitness by prepaying for sessions with a personal trainer or figuring out a personal reward system (such as a special splurge purchase or a smaller, weekly treat) based on exercise compliance.

如果沒(méi)有參加公司的激勵(lì)計(jì)劃，那就想辦法通過(guò)提前支付私人健身教練的課程費(fèi)用，或者制定一個(gè)以鍛煉的落實(shí)程度為基礎(chǔ)的個(gè)人獎(jiǎng)勵(lì)體系(比如買一件奢侈的東西，或每周給自己一個(gè)小一些的獎(jiǎng)賞)。

4. Commit to a Date-Specific Goal.

4. 確立一個(gè)有具體時(shí)間的目標(biāo)

Goals don’t need to be lofty to be effective, but it’s useful to sign up for an event such as a 5K walk, triathlon or ballroom dance competition. By goal-setting, preferably with a target just slightly outside your comfort zone, you’re more likely to stick with a fitness regimen. The best approach here is to jump right in, select a goal and register. Once it’s on your calendar you’ll know where you’re headed and can work to get there in time.

目標(biāo)不一定要高遠(yuǎn)才有效，參加5公里步行、鐵人三項(xiàng)或交際舞比賽等活動(dòng)就很有用。通過(guò)制定目標(biāo)，最好是略微超出你的舒適區(qū)的目標(biāo)，你更有可能堅(jiān)持自己的健身計(jì)劃。在這個(gè)問(wèn)題上，最好的方法是馬上行動(dòng)、選定目標(biāo)然后記下來(lái)。一旦鍛煉被寫進(jìn)了你的日程安排，你就知道自己要去哪里，并能夠努力及時(shí)實(shí)現(xiàn)目標(biāo)了。

Just Keep Moving

堅(jiān)持運(yùn)動(dòng)

Remember, the most important key to making a New Year’s resolution succeed: commitment.

記住，要讓新年計(jì)劃取得成功，最重要的關(guān)鍵是：堅(jiān)持。

Starting a group fitness program, running with your spouse or joining a basketball league is an important first step. More important? Keep moving, day after day, step after step. Move when it’s cold, move when you’re tired, move when you don’t want to keep going or even get off the couch. The toughest part of any exercise program is taking the first few steps out the door. Once you’ve taken that first step, it’s much harder to stop.

發(fā)起團(tuán)體健身計(jì)劃、和配偶一起跑步或加入籃球聯(lián)盟都是重要的第一步。更重要的呢?日復(fù)一日、一步接一步地堅(jiān)持運(yùn)動(dòng)。在寒冷、疲憊、不想動(dòng)，甚至不想從沙發(fā)上起來(lái)時(shí)堅(jiān)持運(yùn)動(dòng)。任何鍛煉計(jì)劃，最難的都是邁出門那幾步。一旦邁出了第一步，要停下來(lái)就困難多了。