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總監(jiān)SamanthaClayton,SR.Directoroffitnesseducation全球健康教育高級總監(jiān)Sr.DirectorofWorldWideFitnessEducation啟發(fā)您成為發(fā)揮最佳水平Inspireyoutobethebest

youcanbe.激勵您開啟健康運動的旅程Motivateyoutogetstartedonyourhealthandfitnessjourney.讓運動變得簡單有趣，老少皆宜Makefitnesssimple,funandinclusiveforallabilitylevels.為您提供所需計劃，工具和秘訣，讓您沒有借口不運動Provideyouwithprograms,toolsandtipssothatyoucanneverfindanexcusenottoexercise!運動理念FitnessPhilosophy統(tǒng)一的信息UnifiedMessage一致的信息ConsistentMessage基于科學BasedonScience專注長期生活方式改變WithaFocusonLifestyleforaLifetime世界各地AroundtheWorld為什么運動對每個人都有好處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。外在改變會隨之而來，但需要時間。”

綜合計劃

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：

atotallifestylefocus,including:均衡營養(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:機遇科學、分步驟的方法Asteppedapproachbasedonscience從初學者到高階者循序漸進Forbeginnertoadvancedexercisers像運動員一樣訓練Trainlikeanathlete從簡單的步驟開始，循序漸進Startwithsimplestepsandprogress減壓ReducedStress:壓力過高可導致體重增加，并使得減重更為困難。因此騰出時間運動顯得尤為重要。Highlevelsofstresscanleadtoweightgainandmakelosingweightmoredifficult,sofindingtimeforactivityhasneverbeensoimportant.壓力也經(jīng)常導致過度飲食，進而引發(fā)體重增加。體重的增加反過來會增加壓力，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，人類大腦在運動后會更加活躍，使得人類的學習和對信息的記憶變得更加輕松。當你覺得疲勞無力時，抽出時間運動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Advantages提升自信ImprovedConfidence:當你有意識地通過運動去提升自己的時候，你的自信心也會隨之提升。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:積極運動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Advantages骨密度下降和骨折風險升高都與老齡化相關(guān)。然而，通過經(jīng)常性負重訓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必要營養(yǎng)素

TheGoodsonEssentialNutrients必要營養(yǎng)素是指身體自身無法產(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動起來Howtogetpeopleactive取得效果Gettingresults有無數(shù)選擇

TheOptionsareEndless我們有許多途徑可以增強心血管健康，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有氧運動/健美操Circuittraining循環(huán)訓練幫助人們?nèi)〉眯Ч?/p>

Helpingpeoplegetresults記錄健身/運動日志可以幫助人們達成以下目標：Keepingafitness/activityjournalcanhelppeoplewithanyofthesegoals:運動日志可以提升運動方法Anactivitydiarywillimproveyourapproachtofitness.運動日志可以讓你每天都誠實對待自己，并讓你了解你為什么達成（或沒有達成）你的目標。這將幫助你不斷督促自身獲得進步，適用于各個健身等級。Afitnessjournalwillhelpyoubehonestwithyourselfonadailybasisandnderstandwhyyouarereaching–ornotreaching–yourgoals.Thiswillhelpyoucontinuetopushyourselfandmakeprogress,whateveryourfitnesslevel.運動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劃，你可以通過運動日志輕松重回正軌Afitnessjournalwillhelpyoukeepmovingforward.Iflifeorinjurygetsinthewayofyourexerciseplanthenafitnessjournalwillhelpyoueasilyretraceyourstepsandgetbackontrack.瘦身

Gettingfit保持體形

Stayingfit減重

Losingweight調(diào)整健身優(yōu)先級

Prioritizingfitness嘗試六周保持記錄運動日志，應(yīng)注意：Trykeepingafitnessjournalforsix-weeks.Whendoingso:保持誠實

Behonest記錄運動前后的飲食Logyoureatingasyougo,orevenbeforehand.不斷提升計算卡路里和估計食物分量的技巧Honeyourskillswhen

itcomestocaloriecountingandestimatingportionsizes.不要忘記細節(jié)Don’tforgetthedetails.保持記錄GetLogging從運動日志中學習

LearnfromYourJournal

運動規(guī)律

Exercisepatterns運動量下降

Declineinactivity注意力分散

Distractions情緒波動

Emotions在保持記錄六周后，通過運動日志評估你的行為習慣Afterkeepingajournalforatleastsixweeks,evaluatepatternsinyourbehavior.你的運動日志是為你而存在！Yourfitnessjournalisallaboutyou!運動員在運動前有以下目標：Forpre-workout,athletesmighthavethefollowinggoals:調(diào)動糖元/提升血糖

Topglycogen/raisebloodsugar提升注意力

Enhancementalfocus適量補水

Properlyhydrate支持健康血液流動Supporthealthybloodflow

運動前的目標是讓身體準備好應(yīng)對運動中帶來的壓力。Thegoalofpre-workoutnutritionistopreparethebodyforthestressesthatitwillfaceduringexercise.運動前的目標

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

Prepareyourbody要做到Do:在運動后花至少10分鐘的時間做靜態(tài)拉伸，保持每個動作持續(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，并能夠減少運動后的肌肉酸痛。Stretchtothepointofslightfortthenbackoffalittleandhold.Thistypeofstretchingcanimproveyouroverallflexibilityandmaydecreasetheamountofmusclesorenessyouexperienceafterexercising.拉伸要點

StretchingDo’s不要做Don’t:過度用力迫使自己增加運動范圍，這樣會造成傷痛。此類強迫式伸展會迫使肌肉增加運動范圍，但風險太高，得不償失。Usejerkybouncingorforcedmovementstoincreaseyourrangeofmotionasthiscancauseinjury.Thistypeballisticstretchingforcesyourmusclesintoanextendedrangeofmotionandtherisksarenotworththerewards.拉伸至感覺疼痛或重度不適。你不應(yīng)該通過運動傷害自己，太高的靈活性對身體無益。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運動中的營養(yǎng)

NutritionDuringExercise運動員都明白，健康的營養(yǎng)不僅僅在運動前后發(fā)揮重要的作用，它在運動中也必不可少。健康的營養(yǎng)可以：Athletesunderstandthathealthynutritiondoesn'tjustplayarolebeforeandafterexercise;italsoplaysaroleduringit.Infact,itcan:為身體提供足夠的能量，以進行更長時間的運動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/脂肪儲備Maximizefat-metabolism/adaptation.增強恢復時間Enhancerecoverytime.心肺運動是燃燒卡路里的好辦法Cardioexerciseisagreatwaytoburnextracalories.高強度心肺運動如慢跑和快跑可以有效增強骨骼，肌肉和關(guān)節(jié)。High-impactcardioexerciseslikejoggingandrunningaregreatforstrengtheningbones,musclesandjoints.低強度心肺運動適用于無法承受高強度的人群Lowimpactcardioisgreatforpeoplewhofindhigh-impact

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

WorkingandBurning增強結(jié)締組織的力量Increasedstrengthofconnectivetissue減少受傷風險Decreasedriskofinjury增強運動表現(xiàn)Increasedmotorperformance力量訓練的優(yōu)勢

StrengthTraining

Advantages簡單下蹲

SimplySquats核心訓練

CoreConcentration前弓步下蹲

LungeForward休息和恢復的重要性

TheImportanceofRestandRecovery身體會在每次運動間隙進行自我修復和增強，因此毫無停歇的訓練對身體反而有負面影響。充分休息非常重要，無論是對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)進行重建，再生和增強Physicalrestallowsyourmuscles,tendonsandnervestorebuild,regenerateandstrengthen.運動會耗盡能量儲存（肌肉糖原），導致肌肉組織分解。只有在休息和恢復時，訓練適應(yīng)才真正的顯現(xiàn)。Exercisedepletesenergystores(muscleglycogen),andbreaksdownmuscletissues.Itisduringrestandrecoverywhentherealtrainingadaptationstakeplace.充分休息可以讓你在達成運動目標和家庭生活責任間取得平衡。