每天抽出幾分鐘，工作時(shí)也能鍛煉

This article is part of a series aimed at helping you navigate life’s opportunities and challenges.

我們推出系列文章，旨在幫助你迎接生命中種種機(jī)會(huì)和挑戰(zhàn)，本文為其中一篇。

Young people frequently say that they want to exercise, but they just can’t find the time.

年輕人經(jīng)常說(shuō)他們想鍛煉，但就是找不到時(shí)間。

The solution just might be in-office interval training. That means taking part in short bursts of intense exercise — while in the office. Recent studies show that very short but intense exercise rapidly builds and maintains fitness and health, even when the workout is only a few minutes long.

也許只要利用辦公室里的零碎時(shí)間進(jìn)行間歇性訓(xùn)練就可以了。那意味著在公司里做短時(shí)間的劇烈運(yùn)動(dòng)。最近有研究表明，時(shí)間短但強(qiáng)度大的運(yùn)動(dòng)，會(huì)快速增進(jìn)體能與健康，即便鍛煉時(shí)間只有幾分鐘。

Work the stairs

跑樓梯

You can complete an excellent, effective — and very brief — workout in an office stairwell, says Martin Gibala, a professor of kinesiology at McMaster University in Canada and an expert on interval training.

加拿大麥克馬斯特大學(xué)(McMaster University)運(yùn)動(dòng)機(jī)能學(xué)教授、間歇性訓(xùn)練專家馬丁·吉巴拉(Martin Gibala)說(shuō)，你可以在公司的樓梯間內(nèi)出色地完成短時(shí)高效的鍛煉。

Stairwell interval training requires only one minute of strenuous exertion, he says.

他說(shuō)在樓梯間里做間歇性訓(xùn)練，只需要進(jìn)行一分鐘的高強(qiáng)度運(yùn)動(dòng)。

For a study that he and his colleagues presented earlier this year, they asked 12 out-of-shape women in their 20s to warm up for two minutes by slowly walking up and down stairs in a campus office building. Then the women ran up the steps “as fast as safely possible,” Dr. Gibala says, for 20 seconds. They walked down and along a flat corridor for two minutes, ran back up the stairs for another 20 seconds, walked for two minutes, and ran up for a final 20 seconds. They then cooled down with three minutes of stair and corridor walking. The entire session lasted 10 minutes, which would easily fit into a lunch break. (If you do this, you may want to bring and change into workout clothing to avoid sweating in your work clothes and freshen up afterward with a bird bath in an office restroom.)

他和同事于今年早些時(shí)候發(fā)表了一篇研究論文，為了開展相關(guān)研究，他們?cè)?2名年齡為20多歲、體型不佳的女士，在一個(gè)學(xué)校辦公大樓的樓梯間里花兩分鐘時(shí)間慢慢地走上走下，進(jìn)行熱身。接著，這些女士以自己“最快最安全”的方式，用20秒跑上樓梯，吉巴拉博士說(shuō)。她們隨后走下樓梯，走在一條平坦的樓道里，歷時(shí)兩分鐘，再折回去，用20秒跑上樓梯，然后行走兩分鐘，再用20秒最后一次跑上樓梯。接下來(lái)，女士們花三分鐘時(shí)間通過(guò)走樓梯和樓道進(jìn)行放松。整次訓(xùn)練持續(xù)10分鐘，午餐時(shí)間便可完成。(如果要這樣鍛煉，你也許可以換上運(yùn)動(dòng)裝，避免因出汗弄臟工作服，結(jié)束后可以在辦公室衛(wèi)生間的洗臉池前梳洗一番。)

They completed three of these abbreviated stair workouts per week for six weeks. By the end, their aerobic fitness had improved substantially, the researchers reported, by about as much as if they had been running or cycling each week for hours.

她們每周在樓梯間里做三組這樣的簡(jiǎn)短鍛煉，歷時(shí)六周。研究人員報(bào)告說(shuō)，到最后，女士們的有氧適能獲得了很大的改善，效果猶如她們?cè)谶@六周內(nèi)每周都花好幾個(gè)小時(shí)跑步或騎自行車。

Lift weight at your desk

在辦公桌旁舉重

To change body shape, you almost certainly need to also perform some type of weight training, exercise scientists agree. As with the stair training, weight work can be done during your workday. Keep a five-pound dumbbell near your desk and perform arm curls while you are on the phone. Stand on the edge of a stair during a midmorning break and let your heels drop, then slowly rise up until you are standing on your tiptoes on the stairs. Repeat that exercise 10 times and you can strengthen and tighten muscles throughout your legs.

運(yùn)動(dòng)科學(xué)家們一致認(rèn)為，要改變體型，你幾乎一定得做一些重量訓(xùn)練。跟樓梯間里的鍛練一樣，重量訓(xùn)練也可以在上班期間完成。在辦公桌附近放一個(gè)五磅(約合2.27公斤)重的啞鈴，打電話時(shí)可以做手臂彎舉。在上午的中間休息時(shí)間，可以站在一級(jí)樓梯邊緣，讓腳跟下沉，然后身體慢慢向上提起，直到踮起腳尖。重復(fù)該訓(xùn)練10次，就能達(dá)到強(qiáng)化和收緊腿部肌肉的效果。

Fidget your way to fitness

通過(guò)“坐立不安”改善身體機(jī)能

Parents and teachers may once have urged you to sit still, but wiggling, tapping your toes, standing briefly, and otherwise fidgeting as much as possible at your desk is in fact good for your body. In one recent study, college students showed healthier blood flow in their lower legs if they fidgeted than if they did not. Even better, a 2008 study found that among office workers, those who frequently fidgeted burned as many as 300 calories more each day than those who resolutely stayed still.

家長(zhǎng)和老師也許曾敦促你坐著別動(dòng)，但在辦公桌旁盡量扭動(dòng)、敲擊腳趾，短時(shí)間站立，或者以其他方式盡可能地保持坐立不安的狀態(tài)，事實(shí)上對(duì)你的身體有益。近期的一項(xiàng)研究顯示，比起處于安靜狀態(tài)時(shí)，大學(xué)生處于坐立不安狀態(tài)時(shí)的下肢血液循環(huán)更為健康。更妙的是，2008年的一項(xiàng)研究發(fā)現(xiàn)，在辦公室一族當(dāng)中，那些經(jīng)常動(dòng)來(lái)動(dòng)去的比起那些靜止不動(dòng)的，每天可以多燃燒多達(dá)300卡路里的熱量。

Find seven minutes to exercise

找出7分鐘來(lái)鍛煉

For a fast, full-body weight-training and interval program, close your office door and cue up the Scientific 7-Minute Workout. The program targets muscles in the upper body, lower body and core, improves aerobic endurance, and can be completed in less time than most of us spend dithering about how to get to the gym.

要利用零碎時(shí)間快速做全身性重量訓(xùn)練，不妨關(guān)上辦公室的門，準(zhǔn)備進(jìn)行“7分鐘科學(xué)健身”。這個(gè)鍛煉計(jì)劃針對(duì)的是上下身的肌肉和核心肌群，有助于改善有氧耐力，所用時(shí)間比我們大部分人為了怎么去健身房而糾結(jié)的時(shí)間還要短。