英语翻译Set realistic goals early in a fitness program.Your inst

英语翻译
Set realistic goals early in a fitness program.Your instructor will help you determine an appropriate entry-level conditioning program and progression.Gradually increase your exercise intensity and duration to attain your personal goals.For example,if you have never participated in aerobics,your first goal may be to perform 10minutes of continuous aerobic exercise,although other members of the class may work out 25 or 30minutes.Try not to compete or compare yourself with your friends who may be able to exercise for a longer duration or compare yourself with your friends who may be able to exercise for a longer duration or at higher intensity.You will be able to catch up in time,but if you attempt to keep up with them before your body is ready,you risk an overuse problem.
A good rule of thumb to follow is to increase the duration of the workout no more than 10 percent weekly.A beginner should not jump from a 20-minute workout up to 40 minutes.This principle holds true in aerobics,lap swimming,water exercise,bicycling,fitness walking,and jogging.Studies show an increasing injury rate with increasing weekly jogging distance beyond 20miles per week.Many fitness buffs and athletes have a feeling of invulnerability.They think their bodies can adapt to increased exercise workloads without any problem,.Realize that more is not always better.By allowing your body to gradually adjust to new exercise demands,you will greatly reduce the risk of suffering an overuse injury,
Consider alternating an impact activity with a low impact or nonimpact activity.This alternation allows the muscles a period of rest and recovery and switches the demands to a new muscle group.It is repetitive stress on the body that causes problems.Some people enjoy alternating activities because it adds variety and develops total body fitness better than any single activity.It also allows specific muscles and joints a chance to rest and recover.For example water exercise or bicycling is a good supplement to an impact exercise such as jogging.
It is crucial that you listen to your body during and after exercise.After a great workout,if you feel a little soreness,it should gradually decrease over the next couple of hours.However,if you develop excessive soreness or pain,cut back in your next workout,try a different activity,or take a day off.The importance of rest is often overlooked.It is when you are in a state of fatigue that you are most susceptible to developing a problem.
If you are getting the right amount of exercise,you should look good,feel good,and be alert and productive.Too much exercise,like too little,can be unhealthy.