健康之旅-6、samantha积极生活方式

©2014Herbalife.Allrightsreserved.USA.#######ID940406/14健康积极的生活方式（HAL）HealthyActiveLifestyle萨曼莎·克雷顿健康教育高级总监SamanthaClayton,SR.Directoroffitnesseducation全球健康教育高级总监Sr.DirectorofWorldWideFitnessEducation启发您成为发挥最佳水平Inspireyoutobethebest

youcanbe.激励您开启健康运动的旅程Motivateyoutogetstartedonyourhealthandfitnessjourney.让运动变得简单有趣，老少皆宜Makefitnesssimple,funandinclusiveforallabilitylevels.为您提供所需计划，工具和秘诀，让您没有借口不运动Provideyouwithprograms,toolsandtipssothatyoucanneverfindanexcusenottoexercise!运动理念FitnessPhilosophy统一的信息UnifiedMessage一致的信息ConsistentMessage基于科学BasedonScience专注长期生活方式改变WithaFocusonLifestyleforaLifetime世界各地AroundtheWorld为什么运动对每个人都有好处WhyExerciseisGood

ForEveryone健康的心脏

Healthyheart健康的骨骼

Healthybones健康的关节

Healthyjoints健康、强壮的肌肉

Healthy,strongmuscles自我感觉良好

Makesyoufeelgood有助于改变身体组成及体重管理

Helpswithbodycompositionandweightmanagement“Focusontheinternalchanges.Externalchangestaketime.”“专注于内在改变。外在改变会随之而来，但需要时间。”

综合计划

TheTotalPackage想要维持健康的身体组成Maintainingahealthybodycompositionrequires需要在生活方式上专注以下几点：

atotallifestylefocus,including:均衡营养

Balancednutrition经常锻炼（耐久、力量、灵活性）Regularphysicalactivity(endurance,strength,flexibility)压力管理StressManagement康宝莱均衡健康方法TheHerbalifeBalancedApproachtoFitness更加聪明的锻炼方式：Thesmarterwaytoworkout:机遇科学、分步骤的方法Asteppedapproachbasedonscience从初学者到高阶者循序渐进Forbeginnertoadvancedexercisers像运动员一样训练Trainlikeanathlete从简单的步骤开始，循序渐进Startwithsimplestepsandprogress减压ReducedStress:压力过高可导致体重增加，并使得减重更为困难。因此腾出时间运动显得尤为重要。Highlevelsofstresscanleadtoweightgainandmakelosingweightmoredifficult,sofindingtimeforactivityhasneverbeensoimportant.压力也经常导致过度饮食，进而引发体重增加。体重的增加反过来会增加压力，形成恶性循环Stressalsooftencausesover-eating,whichcanleadtoweightgain.Thisinturncanincreasestress,contributingtotheviciouscycle.提高工作/生活效率ImprovedWork/lifeProductivity:研究表明，人类大脑在运动后会更加活跃，使得人类的学习和对信息的记忆变得更加轻松。当你觉得疲劳无力时，抽出时间运动一下可以提升你的专注力和产能。Studieshavefoundthatafterexercise,ourbrainsaremoreactiveandthismakesiteasierforustolearnandretaininformation.Takingabreakforactivitywhenyoufeeldrainedmayimproveyourfocusandproductivity.HAL让您感觉良好HALFeel-Good优势Advantages提升自信ImprovedConfidence:当你有意识地通过运动去提升自己的时候，你的自信心也会随之提升。不仅如此，这样活跃的方法可以说服你身边的人，和你一起做出积极改变Whenyoumakeaconsciousefforttoimproveyourselfthroughingmoreactive,yourconfidence

getsaboost.Evenbetter,yournewpositiveapproachcanconvincethose

aroundyoutoalsomake

apositivechange.

提升满足感ImprovedSenseof

WellBeing:积极运动可以让身体释放胺多酚，让你获得类似于吃巧克力的满足感。Beingactivepromotesthereleaseofendorphinsinyourbodysimilartothosethatarereleasedwhenweeatfoodssuchaschocolate.

HAL让您感觉良好HALFeel-Good优势Advantages骨密度下降和骨折风险升高都与老龄化相关。然而，通过经常性负重训练可以帮助抵御这些现象，并提升整体骨骼健康，老少皆宜。Theagingprocessislinkedtoadecreaseinbonedensityandagreaterriskoffractures.However,regularlyparticipatinginweight-bearingexercisescanhelpcounteractthisprocessandimproveoverallbonehealthforpeopleofallages.抵御自然规则

CounteractingNature’sEffects必要营养素

TheGoodsonEssentialNutrients必要营养素是指身体自身无法产生（或产生速度不够快）且必须从食物中获取的物质EssentialNutrientsaresubstancesthebodycannotmanufactureonitsown(orfastenough)andmustgetfromfood.必要营养素共有45中，可分为以下六类：Thereare45essentialnutrientsbrokendowninto6classifications:Proteins蛋白质Carbohydrates碳水化合物Fats脂肪Vitamins维他命Minerals矿物质Water水份如何让人们积极运动起来Howtogetpeopleactive取得效果Gettingresults有无数选择

TheOptionsareEndless我们有许多途径可以增强心血管健康，如：

Therearesomanyactivitiestochoosefromtoenhanceyourcardiovascularfitness.Herearejustafew:Walking走路Hiking徒步Jogging慢跑Running快跑Swimming游泳Dancing跳舞Cycling骑自行车Boxing拳击Jumprope跳绳Aerobics/calisthenics有氧运动/健美操Circuittraining循环训练帮助人们取得效果

Helpingpeoplegetresults记录健身/运动日志可以帮助人们达成以下目标：Keepingafitness/activityjournalcanhelppeoplewithanyofthesegoals:运动日志可以提升运动方法Anactivitydiarywillimproveyourapproachtofitness.运动日志可以让你每天都诚实对待自己，并让你了解你为什么达成（或没有达成）你的目标。这将帮助你不断督促自身获得进步，适用于各个健身等级。Afitnessjournalwillhelpyoubehonestwithyourselfonadailybasisandnderstandwhyyouarereaching–ornotreaching–yourgoals.Thiswillhelpyoucontinuetopushyourselfandmakeprogress,whateveryourfitnesslevel.运动日志可以帮助你不断向前。如果有事或这伤病打断了你的健身计划，你可以通过运动日志轻松重回正轨Afitnessjournalwillhelpyoukeepmovingforward.Iflifeorinjurygetsinthewayofyourexerciseplanthenafitnessjournalwillhelpyoueasilyretraceyourstepsandgetbackontrack.瘦身

Gettingfit保持体形

Stayingfit减重

Losingweight调整健身优先级

Prioritizingfitness尝试六周保持记录运动日志，应注意：Trykeepingafitnessjournalforsix-weeks.Whendoingso:保持诚实

Behonest记录运动前后的饮食Logyoureatingasyougo,orevenbeforehand.不断提升计算卡路里和估计食物分量的技巧Honeyourskillswhen

itcomestocaloriecountingandestimatingportionsizes.不要忘记细节Don’tforgetthedetails.保持记录GetLogging从运动日志中学习

LearnfromYourJournal

运动规律

Exercisepatterns运动量下降

Declineinactivity注意力分散

Distractions情绪波动

Emotions在保持记录六周后，通过运动日志评估你的行为习惯Afterkeepingajournalforatleastsixweeks,evaluatepatternsinyourbehavior.你的运动日志是为你而存在！Yourfitnessjournalisallaboutyou!运动员在运动前有以下目标：Forpre-workout,athletesmighthavethefollowinggoals:调动糖元/提升血糖

Topglycogen/raisebloodsugar提升注意力

Enhancementalfocus适量补水

Properlyhydrate支持健康血液流动Supporthealthybloodflow

运动前的目标是让身体准备好应对运动中带来的压力。Thegoalofpre-workoutnutritionistopreparethebodyforthestressesthatitwillfaceduringexercise.运动前的目标

Pre-WorkoutObjectives每日拉伸DailyStretches.运动前花时间做动态拉伸Spendtimedoingdynamicstretchesbeforeexercising.动态拉伸包括轻柔的动作，以增加运动范围。这样可以在运动前提升血液和氧气在软组织的流动，为肌肉的感受器做好准备Dynamicstretchinginvolvesgentlemovementstoincreaseyourrangeofmovement.Itimprovesbloodandoxygenflowtosofttissuespriortoexertionandalsopreparesreceptorswithinthemuscletoperform.通过手臂转圈，摆腿和温和弯腰等动作让身体血液流通，做好准备Prepareyourbodywithfluidflowingmovementssuchasarmcircles,legswingsandgentlebending.让身体做好准备

Prepareyourbody要做到Do:在运动后花至少10分钟的时间做静态拉伸，保持每个动作持续30秒。Dedicateatleast10minutesafteraworkouttoloosentightmuscleswithstaticstretchesthatyouholdforapproximately30seconds.不断拉伸，直至你感觉轻微不适，随后适度放松并保持拉伸。这类拉伸可以提升你的灵活性，并能够减少运动后的肌肉酸痛。Stretchtothepointofslightfortthenbackoffalittleandhold.Thistypeofstretchingcanimproveyouroverallflexibilityandmaydecreasetheamountofmusclesorenessyouexperienceafterexercising.拉伸要点

StretchingDo’s不要做Don’t:过度用力迫使自己增加运动范围，这样会造成伤痛。此类强迫式伸展会迫使肌肉增加运动范围，但风险太高，得不偿失。Usejerkybouncingorforcedmovementstoincreaseyourrangeofmotionasthiscancauseinjury.Thistypeballisticstretchingforcesyourmusclesintoanextendedrangeofmotionandtherisksarenotworththerewards.拉伸至感觉疼痛或重度不适。你不应该通过运动伤害自己，太高的灵活性对身体无益。Stretchtothepointofpainorseverefort.Youshouldn’teverhurtyourbodythoughexerciseandtoomuchflexibilityisnotgoodforyourbody.你的关节需要肌肉的张力才能保持在正确的位置。如果你过度拉伸，或迫使身体超越能承受的范围，则你更加有可能面临关节和跟腱问题。Yourjointsrelyonmuscletensiontoholdtheminthecorrectpositionso,ifyouoverstretchorpushyourbodypastwhatiscomfortable,youcanincreasethelikelihoodofjointandtendonproblems.拉伸禁忌

StretchingDon’t运动中的营养

NutritionDuringExercise运动员都明白，健康的营养不仅仅在运动前后发挥重要的作用，它在运动中也必不可少。健康的营养可以：Athletesunderstandthathealthynutritiondoesn'tjustplayarolebeforeandafterexercise;italsoplaysaroleduringit.Infact,itcan:为身体提供足够的能量，以进行更长时间的运动Providethebodywithadequatefuelforlongerdurationworkouts.让肌肉分解最低化Minimizemusclebreakdown.保持水份充足Helpyoustayhydrated.最大化脂肪的新陈代谢/脂肪储备Maximizefat-metabolism/adaptation.增强恢复时间Enhancerecoverytime.心肺运动是燃烧卡路里的好办法Cardioexerciseisagreatwaytoburnextracalories.高强度心肺运动如慢跑和快跑可以有效增强骨骼，肌肉和关节。High-impactcardioexerciseslikejoggingandrunningaregreatforstrengtheningbones,musclesandjoints.低强度心肺运动适用于无法承受高强度的人群Lowimpactcardioisgreatforpeoplewhofindhigh-impact

activitiesdifficult.经常性心肺运动可以提升整体健康水平，使得日常生活变得更轻松Performingregularcardioactivitieswillimproveyouroverallfitnesslevelandmakeeverydaylivingtasksfeeleasier.运动可以促进荷尔蒙分泌，让你感觉良好并减低压力Exercisepromotesthereleaseofhormonesthatcanmakeyoufeelgoodandreduceyourstresslevel.运动与燃脂

WorkingandBurning增强结缔组织的力量Increasedstrengthofconnectivetissue减少受伤风险Decreasedriskofinjury增强运动表现Increasedmotorperformance力量训练的优势

StrengthTraining

Advantages简单下蹲

SimplySquats核心训练

CoreConcentration前弓步下蹲

LungeForward休息和恢复的重要性

TheImportanceofRestandRecovery身体会在每次运动间隙进行自我修复和增强，因此毫无停歇的训练对身体反而有负面影响。充分休息非常重要，无论是对身体还是精神来说都是如此。Thebodyrepairsandstrengthensitselfinthetimeinbetweenworkouts,socontinuoustrainingwithoutrestcanactuallyhaveanegativeeffectonthebody.Factoringinrestdaysisimportant,bothforyourphysicalandmentalwellbeing.让身体休息可以允许肌肉，跟腱和神经进行重建，再生和增强Physicalrestallowsyourmuscles,tendonsandnervestorebuild,regenerateandstrengthen.运动会耗尽能量储存（肌肉糖原），导致肌肉组织分解。只有在休息和恢复时，训练适应才真正的显现。Exercisedepletesenergystores(muscleglycogen),andbreaksdownmuscletissues.Itisduringrestandrecoverywhentherealtrainingadaptationstakeplace.充分休息可以让你在达成运动目标和家庭生活责任间取得平衡。