健康之旅-6、samantha積極生活方式

?2014Herbalife.Allrightsreserved.USA.#######ID940406/14健康積極的生活方式（HAL）HealthyActiveLifestyle薩曼莎·克雷頓健康教育高級(jí)總監(jiān)SamanthaClayton,SR.Directoroffitnesseducation全球健康教育高級(jí)總監(jiān)Sr.DirectorofWorldWideFitnessEducation啟發(fā)您成為發(fā)揮最佳水平Inspireyoutobethebest

youcanbe.激勵(lì)您開啟健康運(yùn)動(dòng)的旅程Motivateyoutogetstartedonyourhealthandfitnessjourney.讓運(yùn)動(dòng)變得簡(jiǎn)單有趣，老少皆宜Makefitnesssimple,funandinclusiveforallabilitylevels.為您提供所需計(jì)劃，工具和秘訣，讓您沒有借口不運(yùn)動(dòng)Provideyouwithprograms,toolsandtipssothatyoucanneverfindanexcusenottoexercise!運(yùn)動(dòng)理念FitnessPhilosophy統(tǒng)一的信息UnifiedMessage一致的信息ConsistentMessage基于科學(xué)BasedonScience專注長(zhǎng)期生活方式改變WithaFocusonLifestyleforaLifetime世界各地AroundtheWorld為什么運(yùn)動(dòng)對(duì)每個(gè)人都有好處WhyExerciseisGood

ForEveryone健康的心臟

Healthyheart健康的骨骼

Healthybones健康的關(guān)節(jié)

Healthyjoints健康、強(qiáng)壯的肌肉

Healthy,strongmuscles自我感覺良好

Makesyoufeelgood有助于改變身體組成及體重管理

Helpswithbodycompositionandweightmanagement“Focusontheinternalchanges.Externalchangestaketime.”“專注于內(nèi)在改變。外在改變會(huì)隨之而來，但需要時(shí)間?！?/p>

綜合計(jì)劃

TheTotalPackage想要維持健康的身體組成Maintainingahealthybodycompositionrequires需要在生活方式上專注以下幾點(diǎn)：

atotallifestylefocus,including:均衡營(yíng)養(yǎng)

Balancednutrition經(jīng)常鍛煉（耐久、力量、靈活性）Regularphysicalactivity(endurance,strength,flexibility)壓力管理StressManagement康寶萊均衡健康方法TheHerbalifeBalancedApproachtoFitness更加聰明的鍛煉方式：Thesmarterwaytoworkout:機(jī)遇科學(xué)、分步驟的方法Asteppedapproachbasedonscience從初學(xué)者到高階者循序漸進(jìn)Forbeginnertoadvancedexercisers像運(yùn)動(dòng)員一樣訓(xùn)練Trainlikeanathlete從簡(jiǎn)單的步驟開始，循序漸進(jìn)Startwithsimplestepsandprogress減壓ReducedStress:壓力過高可導(dǎo)致體重增加，并使得減重更為困難。因此騰出時(shí)間運(yùn)動(dòng)顯得尤為重要。Highlevelsofstresscanleadtoweightgainandmakelosingweightmoredifficult,sofindingtimeforactivityhasneverbeensoimportant.壓力也經(jīng)常導(dǎo)致過度飲食，進(jìn)而引發(fā)體重增加。體重的增加反過來會(huì)增加壓力，形成惡性循環(huán)Stressalsooftencausesover-eating,whichcanleadtoweightgain.Thisinturncanincreasestress,contributingtotheviciouscycle.提高工作/生活效率ImprovedWork/lifeProductivity:研究表明，人類大腦在運(yùn)動(dòng)后會(huì)更加活躍，使得人類的學(xué)習(xí)和對(duì)信息的記憶變得更加輕松。當(dāng)你覺得疲勞無(wú)力時(shí)，抽出時(shí)間運(yùn)動(dòng)一下可以提升你的專注力和產(chǎn)能。Studieshavefoundthatafterexercise,ourbrainsaremoreactiveandthismakesiteasierforustolearnandretaininformation.Takingabreakforactivitywhenyoufeeldrainedmayimproveyourfocusandproductivity.HAL讓您感覺良好HALFeel-Good優(yōu)勢(shì)Advantages提升自信ImprovedConfidence:當(dāng)你有意識(shí)地通過運(yùn)動(dòng)去提升自己的時(shí)候，你的自信心也會(huì)隨之提升。不僅如此，這樣活躍的方法可以說服你身邊的人，和你一起做出積極改變Whenyoumakeaconsciousefforttoimproveyourselfthroughingmoreactive,yourconfidence

getsaboost.Evenbetter,yournewpositiveapproachcanconvincethose

aroundyoutoalsomake

apositivechange.

提升滿足感ImprovedSenseof

WellBeing:積極運(yùn)動(dòng)可以讓身體釋放胺多酚，讓你獲得類似于吃巧克力的滿足感。Beingactivepromotesthereleaseofendorphinsinyourbodysimilartothosethatarereleasedwhenweeatfoodssuchaschocolate.

HAL讓您感覺良好HALFeel-Good優(yōu)勢(shì)Advantages骨密度下降和骨折風(fēng)險(xiǎn)升高都與老齡化相關(guān)。然而，通過經(jīng)常性負(fù)重訓(xùn)練可以幫助抵御這些現(xiàn)象，并提升整體骨骼健康，老少皆宜。Theagingprocessislinkedtoadecreaseinbonedensityandagreaterriskoffractures.However,regularlyparticipatinginweight-bearingexercisescanhelpcounteractthisprocessandimproveoverallbonehealthforpeopleofallages.抵御自然規(guī)則

CounteractingNature’sEffects必要營(yíng)養(yǎng)素

TheGoodsonEssentialNutrients必要營(yíng)養(yǎng)素是指身體自身無(wú)法產(chǎn)生（或產(chǎn)生速度不夠快）且必須從食物中獲取的物質(zhì)EssentialNutrientsaresubstancesthebodycannotmanufactureonitsown(orfastenough)andmustgetfromfood.必要營(yíng)養(yǎng)素共有45中，可分為以下六類：Thereare45essentialnutrientsbrokendowninto6classifications:Proteins蛋白質(zhì)Carbohydrates碳水化合物Fats脂肪Vitamins維他命Minerals礦物質(zhì)Water水份如何讓人們積極運(yùn)動(dòng)起來Howtogetpeopleactive取得效果Gettingresults有無(wú)數(shù)選擇

TheOptionsareEndless我們有許多途徑可以增強(qiáng)心血管健康，如：

Therearesomanyactivitiestochoosefromtoenhanceyourcardiovascularfitness.Herearejustafew:Walking走路Hiking徒步Jogging慢跑Running快跑Swimming游泳Dancing跳舞Cycling騎自行車Boxing拳擊Jumprope跳繩Aerobics/calisthenics有氧運(yùn)動(dòng)/健美操Circuittraining循環(huán)訓(xùn)練幫助人們?nèi)〉眯Ч?/p>

Helpingpeoplegetresults記錄健身/運(yùn)動(dòng)日志可以幫助人們達(dá)成以下目標(biāo)：Keepingafitness/activityjournalcanhelppeoplewithanyofthesegoals:運(yùn)動(dòng)日志可以提升運(yùn)動(dòng)方法Anactivitydiarywillimproveyourapproachtofitness.運(yùn)動(dòng)日志可以讓你每天都誠(chéng)實(shí)對(duì)待自己，并讓你了解你為什么達(dá)成（或沒有達(dá)成）你的目標(biāo)。這將幫助你不斷督促自身獲得進(jìn)步，適用于各個(gè)健身等級(jí)。Afitnessjournalwillhelpyoubehonestwithyourselfonadailybasisandnderstandwhyyouarereaching–ornotreaching–yourgoals.Thiswillhelpyoucontinuetopushyourselfandmakeprogress,whateveryourfitnesslevel.運(yùn)動(dòng)日志可以幫助你不斷向前。如果有事或這傷病打斷了你的健身計(jì)劃，你可以通過運(yùn)動(dòng)日志輕松重回正軌Afitnessjournalwillhelpyoukeepmovingforward.Iflifeorinjurygetsinthewayofyourexerciseplanthenafitnessjournalwillhelpyoueasilyretraceyourstepsandgetbackontrack.瘦身

Gettingfit保持體形

Stayingfit減重

Losingweight調(diào)整健身優(yōu)先級(jí)

Prioritizingfitness嘗試六周保持記錄運(yùn)動(dòng)日志，應(yīng)注意：Trykeepingafitnessjournalforsix-weeks.Whendoingso:保持誠(chéng)實(shí)

Behonest記錄運(yùn)動(dòng)前后的飲食Logyoureatingasyougo,orevenbeforehand.不斷提升計(jì)算卡路里和估計(jì)食物分量的技巧Honeyourskillswhen

itcomestocaloriecountingandestimatingportionsizes.不要忘記細(xì)節(jié)Don’tforgetthedetails.保持記錄GetLogging從運(yùn)動(dòng)日志中學(xué)習(xí)

LearnfromYourJournal

運(yùn)動(dòng)規(guī)律

Exercisepatterns運(yùn)動(dòng)量下降

Declineinactivity注意力分散

Distractions情緒波動(dòng)

Emotions在保持記錄六周后，通過運(yùn)動(dòng)日志評(píng)估你的行為習(xí)慣Afterkeepingajournalforatleastsixweeks,evaluatepatternsinyourbehavior.你的運(yùn)動(dòng)日志是為你而存在！Yourfitnessjournalisallaboutyou!運(yùn)動(dòng)員在運(yùn)動(dòng)前有以下目標(biāo)：Forpre-workout,athletesmighthavethefollowinggoals:調(diào)動(dòng)糖元/提升血糖

Topglycogen/raisebloodsugar提升注意力

Enhancementalfocus適量補(bǔ)水

Properlyhydrate支持健康血液流動(dòng)Supporthealthybloodflow

運(yùn)動(dòng)前的目標(biāo)是讓身體準(zhǔn)備好應(yīng)對(duì)運(yùn)動(dòng)中帶來的壓力。Thegoalofpre-workoutnutritionistopreparethebodyforthestressesthatitwillfaceduringexercise.運(yùn)動(dòng)前的目標(biāo)

Pre-WorkoutObjectives每日拉伸DailyStretches.運(yùn)動(dòng)前花時(shí)間做動(dòng)態(tài)拉伸Spendtimedoingdynamicstretchesbeforeexercising.動(dòng)態(tài)拉伸包括輕柔的動(dòng)作，以增加運(yùn)動(dòng)范圍。這樣可以在運(yùn)動(dòng)前提升血液和氧氣在軟組織的流動(dòng)，為肌肉的感受器做好準(zhǔn)備Dynamicstretchinginvolvesgentlemovementstoincreaseyourrangeofmovement.Itimprovesbloodandoxygenflowtosofttissuespriortoexertionandalsopreparesreceptorswithinthemuscletoperform.通過手臂轉(zhuǎn)圈，擺腿和溫和彎腰等動(dòng)作讓身體血液流通，做好準(zhǔn)備Prepareyourbodywithfluidflowingmovementssuchasarmcircles,legswingsandgentlebending.讓身體做好準(zhǔn)備

Prepareyourbody要做到Do:在運(yùn)動(dòng)后花至少10分鐘的時(shí)間做靜態(tài)拉伸，保持每個(gè)動(dòng)作持續(xù)30秒。Dedicateatleast10minutesafteraworkouttoloosentightmuscleswithstaticstretchesthatyouholdforapproximately30seconds.不斷拉伸，直至你感覺輕微不適，隨后適度放松并保持拉伸。這類拉伸可以提升你的靈活性，并能夠減少運(yùn)動(dòng)后的肌肉酸痛。Stretchtothepointofslightfortthenbackoffalittleandhold.Thistypeofstretchingcanimproveyouroverallflexibilityandmaydecreasetheamountofmusclesorenessyouexperienceafterexercising.拉伸要點(diǎn)

StretchingDo’s不要做Don’t:過度用力迫使自己增加運(yùn)動(dòng)范圍，這樣會(huì)造成傷痛。此類強(qiáng)迫式伸展會(huì)迫使肌肉增加運(yùn)動(dòng)范圍，但風(fēng)險(xiǎn)太高，得不償失。Usejerkybouncingorforcedmovementstoincreaseyourrangeofmotionasthiscancauseinjury.Thistypeballisticstretchingforcesyourmusclesintoanextendedrangeofmotionandtherisksarenotworththerewards.拉伸至感覺疼痛或重度不適。你不應(yīng)該通過運(yùn)動(dòng)傷害自己，太高的靈活性對(duì)身體無(wú)益。Stretchtothepointofpainorseverefort.Youshouldn’teverhurtyourbodythoughexerciseandtoomuchflexibilityisnotgoodforyourbody.你的關(guān)節(jié)需要肌肉的張力才能保持在正確的位置。如果你過度拉伸，或迫使身體超越能承受的范圍，則你更加有可能面臨關(guān)節(jié)和跟腱問題。Yourjointsrelyonmuscletensiontoholdtheminthecorrectpositionso,ifyouoverstretchorpushyourbodypastwhatiscomfortable,youcanincreasethelikelihoodofjointandtendonproblems.拉伸禁忌

StretchingDon’t運(yùn)動(dòng)中的營(yíng)養(yǎng)

NutritionDuringExercise運(yùn)動(dòng)員都明白，健康的營(yíng)養(yǎng)不僅僅在運(yùn)動(dòng)前后發(fā)揮重要的作用，它在運(yùn)動(dòng)中也必不可少。健康的營(yíng)養(yǎng)可以：Athletesunderstandthathealthynutritiondoesn'tjustplayarolebeforeandafterexercise;italsoplaysaroleduringit.Infact,itcan:為身體提供足夠的能量，以進(jìn)行更長(zhǎng)時(shí)間的運(yùn)動(dòng)Providethebodywithadequatefuelforlongerdurationworkouts.讓肌肉分解最低化Minimizemusclebreakdown.保持水份充足Helpyoustayhydrated.最大化脂肪的新陳代謝/脂肪儲(chǔ)備Maximizefat-metabolism/adaptation.增強(qiáng)恢復(fù)時(shí)間Enhancerecoverytime.心肺運(yùn)動(dòng)是燃燒卡路里的好辦法Cardioexerciseisagreatwaytoburnextracalories.高強(qiáng)度心肺運(yùn)動(dòng)如慢跑和快跑可以有效增強(qiáng)骨骼，肌肉和關(guān)節(jié)。High-impactcardioexerciseslikejoggingandrunningaregreatforstrengtheningbones,musclesandjoints.低強(qiáng)度心肺運(yùn)動(dòng)適用于無(wú)法承受高強(qiáng)度的人群Lowimpactcardioisgreatforpeoplewhofindhigh-impact

activitiesdifficult.經(jīng)常性心肺運(yùn)動(dòng)可以提升整體健康水平，使得日常生活變得更輕松Performingregularcardioactivitieswillimproveyouroverallfitnesslevelandmakeeverydaylivingtasksfeeleasier.運(yùn)動(dòng)可以促進(jìn)荷爾蒙分泌，讓你感覺良好并減低壓力Exercisepromotesthereleaseofhormonesthatcanmakeyoufeelgoodandreduceyourstresslevel.運(yùn)動(dòng)與燃脂

WorkingandBurning增強(qiáng)結(jié)締組織的力量Increasedstrengthofconnectivetissue減少受傷風(fēng)險(xiǎn)Decreasedriskofinjury增強(qiáng)運(yùn)動(dòng)表現(xiàn)Increasedmotorperformance力量訓(xùn)練的優(yōu)勢(shì)

StrengthTraining

Advantages簡(jiǎn)單下蹲

SimplySquats核心訓(xùn)練

CoreConcentration前弓步下蹲

LungeForward休息和恢復(fù)的重要性

TheImportanceofRestandRecovery身體會(huì)在每次運(yùn)動(dòng)間隙進(jìn)行自我修復(fù)和增強(qiáng)，因此毫無(wú)停歇的訓(xùn)練對(duì)身體反而有負(fù)面影響。充分休息非常重要，無(wú)論是對(duì)身體還是精神來說都是如此。Thebodyrepairsandstrengthensitselfinthetimeinbetweenworkouts,socontinuoustrainingwithoutrestcanactuallyhaveanegativeeffectonthebody.Factoringinrestdaysisimportant,bothforyourphysicalandmentalwellbeing.讓身體休息可以允許肌肉，跟腱和神經(jīng)進(jìn)行重建，再生和增強(qiáng)Physicalrestallowsyourmuscles,tendonsandnervestorebuild,regenerateandstrengthen.運(yùn)動(dòng)會(huì)耗盡能量?jī)?chǔ)存（肌肉糖原），導(dǎo)致肌肉組織分解。只有在休息和恢復(fù)時(shí)，訓(xùn)練適應(yīng)才真正的顯現(xiàn)。Exercisedepletesenergystores(muscleglycogen),andbreaksdownmuscletissues.Itisduringrestandrecoverywhentherealtrainingadaptationstakeplace.充分休息可以讓你在達(dá)成運(yùn)動(dòng)目標(biāo)和家庭生活責(zé)任間取得平衡。