首页 > 资讯 > 《读时代学英文》为什么你应该改变你的锻炼习惯—以及如何改变

《读时代学英文》为什么你应该改变你的锻炼习惯—以及如何改变

泰然健康网
2025-08-20 07:05

The alarm clock blares, and you reach for your running shoes without thinking about it. Next thing you know, you’re jogging through your neighborhood on the same route as every other morning.

闹钟响起，你不假思索地伸手去拿跑鞋。接下来，你就会像往常一样在街区里慢跑。

You are a creature of exercise habit. And there’s nothing wrong with that—in fact, you’re much healthier because of it. “The best exercise is the one you will do,” says Stella Volpe, a professor of exercise and nutrition at Virginia Tech.

你是一个有锻炼习惯的人。这没有什么错——事实上，你因此变得更健康了。弗吉尼亚理工大学运动与营养学教授斯特拉·沃尔普说：“最好的锻炼就是你愿意做的锻炼。”

At some point, though, there’s a decent chance you’ll stop doing it. What was once a fun challenge may lose its luster. Repeated hundreds of times, your rock-steady workout may start feeling like a Sisyphean rock, an obligation lingering in your life like a former crush who can’t take the hint that it’s over.

不过，在某个时候，你很有可能会停止锻炼。曾经有趣的挑战可能会失去光彩。重复数百次后，你坚如磐石的锻炼可能会开始感觉像一块西西弗斯的石头，一种挥之不去的义务，就像你以前的暗恋对象无法接受这段关系已经结束的暗示一样。

Science points to the best reasons to break up with a dissatisfying routine and how to switch to a new one.

Break the plateau

打破瓶颈

It could be time to change if you perform the same workout daily and you’re no longer increasing your strength, speed, or endurance. This plateau means the body has adapted to the challenge, possibly spelling boredom and less vigorous exercise. Yet we often continue grinding the same stone, day-in, day-out, simply out of habit.

如果你每天都做同样的锻炼，但力量、速度或耐力却没有增加，那么可能是时候改变了。瓶颈意味着身体已经适应了挑战，可能意味着无聊和不那么剧烈的运动。然而，我们经常继续日复一日地做同样的事，只是出于习惯。

Health is boosted with practically any exercise, even if you’ve plateaued. But revamping your routine could “perturb the body, stopping it from getting overly comfortable,” spurring cellular changes for greater health, says Shane Shapiro, a professor of orthopedics at Mayo Clinic in Florida and fellow of the American Medical Society for Sports Medicine.

即使你已经停滞不前，几乎任何运动都能促进健康。但改变你的日常习惯可能会“扰乱身体，阻止它变得过于舒适”，刺激细胞变化，使身体更健康，佛罗里达州梅奥诊所的骨科教授、美国运动医学会会员肖恩·夏皮罗说。

“Variety is the spice of an active life, and the data seem to support that,” says Mark Beauchamp, a health and exercise psychology professor at the University of British Columbia. With his colleagues, Beauchamp found routines that mix several workouts lead to more physical activity and feelings of well-being, compared to just one type of workout.

“多样性是积极生活的调味品，数据似乎支持这一点，”不列颠哥伦比亚大学健康和运动心理学教授马克·博尚说。博尚与他的同事发现，与只进行一种锻炼相比，混合几种锻炼的日常习惯会带来更多的身体活动和幸福感。

Change is hard. It takes time and entails risk that the new workout won’t work out, possibly turning a bored exerciser into a non-exerciser.

改变很难。它需要时间，而且存在风险，因为新的锻炼方式可能行不通，甚至可能让厌倦锻炼的人变成不锻炼的人。

But people can reduce the risk by keeping their go-to workout, while connecting it to a new one. For example, someone who uses an elliptical for 40 minutes every day could stay with that machine, but stop at 20 minutes to bike around town (or on a stationary one at the gym) for the remaining minutes. This “chunking” strategy is effective at making your new workout as automatic to perform as the older one, because the mind unconsciously links the two activities, says Phillippa Lally, a senior lecturer at the University of Surrey in England, who has written about this phenomenon.

但人们可以通过保持惯常的锻炼方式，同时将其与新的锻炼方式联系起来，来降低风险。例如，每天使用椭圆机(滑步机) 40 分钟的人可以继续使用这台机器，但在 20 分钟时停下来在城里骑自行车（或在健身房使用固定式椭圆机），完成剩下的时间。英国萨里大学高级讲师菲利帕·拉利曾撰写过关于这一现象的文章，他说，这种“分块”策略可以有效地让你的新锻炼方式像旧锻炼一样自动进行，因为大脑会无意识地将这两项活动联系起来。

People do better with making these changes when they maintain their “instigation habit”—whatever they always do right before working out that helps them transition from non-exercise activities. If you always pick your workout clothes the night before or create an exercise playlist, for example, keep it up.

当人们保持“煽动习惯”时，他们会更好地做出这些改变——无论他们在锻炼前总是做什么，这都有助于他们从非锻炼活动过渡。例如，如果你总是在前一天晚上挑选运动服或创建锻炼播放列表，请坚持下去。

Add balance

增加平衡

Exercise benefits health in multiple ways, but it helps more if you’re actually exercising in multiple ways, especially by doing cardio, strength conditioning, and balance training. “If people stick to just one of the three, often cardio, they miss out on physical and mental-health benefits” of more diverse routines, says Jen Carter, a sport psychologist at Ohio State University Wexner Medical Center Sports Medicine.

锻炼对健康有多种益处，但如果你真的以多种方式锻炼，尤其是通过有氧运动、力量训练和平衡训练，它会更有帮助。俄亥俄州立大学韦克斯纳医学中心运动医学中心的运动心理学家詹·卡特表示：“如果人们只坚持三者中的一种，通常是有氧运动，他们就会错过更多样运动给身体和心理健康带来的益处。”

Even within these three domains, it’s good to be well-rounded to get the full benefits. For instance, cardio at only low or moderate intensity won’t provide the additional health benefits of higher intensity—and vice-versa.

即使在这三个领域中，全面发展也是获得全部益处的好方法。例如，只有低强度或中等强度的有氧运动不会带来高强度运动带来的额外健康益处，反之亦然。

Volpe, who is also president of the American College of Sports Medicine, recommends the acronym FIT when tweaking exercise routines for cardio, weights, and balance: try switching the frequency of these workouts, their intensity, and the amount of time you perform them. Carter, a dedicated swimmer, alternates long-distance swims with intense sprints.

沃尔普也是美国运动医学会的主席，他建议在调整有氧运动、举重和平衡运动的锻炼程序时使用缩写词 FIT：尝试切换这些锻炼的频率、强度和锻炼时间。卡特是一名游泳爱好者，他会交替进行长距离游泳和激烈的短跑。

One activity won’t deliver the full range of benefits, Volpe notes. Take swimming: great for cardio and strength, but less so for improving balance and getting the bone health benefits of higher impact workouts.

沃尔普指出，一项活动无法带来全部益处。以游泳为例：它对有氧运动和力量训练很有好处，但对改善平衡和获得高强度锻炼带来的骨骼健康益处则不那么重要。

Some exercise regimens call for diverse activities that support several fitness domains. Volpe has done CrossFit for 16 years, combining various movements that target different aspects of physical performance. Carter notes other examples of all-in-one workout protocols: TRX, Zumba, and bootcamp classes.

一些锻炼方案要求进行支持多个健身领域的多样化活动。沃尔普已经练习 CrossFit 16 年了，他结合了针对不同身体表现方面的各种动作。卡特列举了其他一体化锻炼方案的例子：悬吊式阻抗训练、尊巴舞和训练营课程。

An annual blood workup might signal that your routine is too focused on one domain. If you’re working out but still falling short on metrics that exercise should improve—like fasting blood glucose or fats in the blood linked to heart disease—maybe it’s time to balance out your routine.

每年一次的血液检查可能表明你的日常锻炼过于专注于一个领域。如果你正在锻炼但仍未达到锻炼应改善的指标（如空腹血糖或与心脏病相关的血液中的脂肪），也许是时候平衡你的日常锻炼了。

Find a new sauce

寻找新的调料

Instead of supplementing your current routine with other activities, consider dipping it into a new “sauce”: accompany your exercise with a tempting new podcast, TV show, or community of exercisers. A spicy dip could help make a stale routine more palatable.

与其用其他活动来补充您当前的日常锻炼，不如考虑将其浸入新的“调料”中：在锻炼的同时收听诱人的新播客、电视节目或加入锻炼者社区。辛辣的调料可以帮助让陈旧的日常锻炼变得更可口。

Katy Milkman, an economist at the Wharton School of the University of Pennsylvania, studies these types of changes, called temptation bundling. The added pieces “complement your workout in ways that make the activity more enjoyable,” she says, boosting average weekly workouts by 10-12%. When you tire of a podcast, picking a new one is easier than upsetting the whole exercise apple cart. “Variety is created through shifting the bundle,” says Milkman, author of the book How to Change.

宾夕法尼亚大学沃顿商学院的经济学家凯蒂·米尔克曼研究了这类变化，称为诱惑捆绑。她说，这些增加的元素“以某种方式补充了你的锻炼，使活动变得更有趣”，将每周平均锻炼次数提高了 10-12%。当你厌倦了一个播客时，选择一个新的播客比打乱整个锻炼计划更容易。《如何改变》一书的作者米尔克曼说：“通过改变捆绑可以创造多样性。”

Temptation bundling does not mean donut parties on the treadmill, Milkman adds. Healthier bundles can lean on personal quirks. Love cleaning? Wear a weighted vest while washing your car. Or try working out in an unfamiliar location. “Instead of walking in the city, try the same walk in a country environment,” suggests Ben Singh, a research fellow in health and human performance at the University of South Australia.

米尔克曼补充说，诱惑捆绑并不意味着在跑步机上开甜甜圈派对。更健康的捆绑包可以依靠个人怪癖。喜欢打扫卫生吗？洗车时穿上加重背心。或者尝试在陌生的地方锻炼。南澳大利亚大学健康与人类表现研究员本·辛格建议：“不要在城市里散步，而是在乡村环境中尝试同样的散步。”

Try something totally new

尝试一些全新的东西

Rather than including variety or sauces, the brave exerciser could start a completely new chapter of their workout playbook. If you’re an explorer at heart, novelty may be what you crave most.

勇敢的锻炼者可以开启锻炼计划的全新篇章，而不是加入各种花样或调味料。如果你内心是个探险家，那么新奇感可能是你最渴望的。

Novel activities may increase enjoyment, life satisfaction, and the experience of flow. With repetition, novelty wears off, but with a little strategy, it can be extended. One approach is to choose a new training regimen every few weeks or with each new season, pairing it with a specific goal, says Dr. Matthew Kraeutler, an assistant professor of orthopaedic surgery and rehabilitation at Texas Tech University Health Sciences Center.

新奇的活动可能会增加乐趣、生活满意度和流畅的体验。随着重复，新奇感会逐渐消失，但只要有一点策略，它就可以延长。德克萨斯理工大学健康科学中心骨科手术和康复助理教授马修·克劳特勒博士说，一种方法是每隔几周或每个新季节选择一种新的训练方案，并将其与特定目标相结合。

Studies show that this method, called periodization, prevents boredom and improves health outcomes. Kraeutler swears by it. “By focusing on something in a short timeframe, I reach levels that would be impossible if I just did it occasionally,” he says. During a recent “period,” he set a personal record for squat clean. “I used to get on the same machines every time at the gym. Now I have something to work toward.” Other goals include training for a 10K, executing a sun salutation on a paddleboard, or improving important health metrics like your VO2 max.

研究表明，这种称为周期化的方法可以防止无聊并改善健康状况。克劳特勒对此深信不疑。“通过在短时间内专注于某件事，我达到了偶尔做不可能达到的水平，”他说。在最近的“一段时间”里，他创下了深蹲挺举的个人记录。“我以前每次去健身房都会使用相同的器械。现在我有了可以努力的目标。”其他目标包括为 10K 进行训练、在桨板上做拜日式瑜伽或改善重要的健康指标，如最大摄氧量。

Before attempting unfamiliar workouts, develop a base level of fitness by meeting the minimum guidelines. Then “you can go to the next level,” Shapiro says, “and start doing goal-specific periodization to make additional gains” with less injury risk. Even so, train-up gradually. “Start low, go slow” with any novel workout, Shapiro advises, increasing exercise duration and intensity by no more than about 10% each week.

在尝试不熟悉的锻炼之前，通过满足最低指导方针来发展基本的健身水平。然后“你可以进入下一个阶段，”夏皮罗说，“并开始进行针对特定目标的周期化训练，以获得额外的收益”，同时降低受伤风险。即便如此，也要逐步提高训练水平。夏皮罗建议，对于任何新颖的锻炼，都要“从低开始，慢慢来”，每周增加的锻炼时间和强度不超过 10%。

Beware of novelty exhaustion. Research shows that well-being is eroded by introducing too many new activities at once—plus, you’ll soon run out of innovative ideas.

警惕新奇疲劳。研究表明，一次引入太多新活动会损害幸福感——而且，你很快就会没有创新的想法。

Adapt to life’s surprises

适应生活中的惊喜

Sometimes novelty is freely chosen. Other times, life disrupts a routine, requiring change. A new job might require an earlier arrival, sabotaging your morning trampoline workout. Instead of stopping exercise altogether, view it as a cosmic intervention to try a new routine.

有时新奇是自由选择的。其他时候，生活会打乱常规，需要改变。一份新工作可能需要你早点到，破坏你早上的蹦床锻炼。不要完全停止锻炼，而要将其视为尝试新习惯的宇宙干预。

“Often life forces us to make changes,” Singh says. “Being adaptable to changing the program is extremely important.”

“生活常常迫使我们做出改变，”辛格说。“适应改变计划非常重要。”

With life’s curveballs, “there’s opportunity,” says Milkman, “but also risk.” In Milkman’s research on college students, exercise routines go well until they’re disrupted by school breaks. When the kids return, maybe especially after going to Thanksgiving or Cancun, “it’s back to square one,” she says. Or a workout partner who motivates you to exercise could disappear. “What if your friend Bonnie moves to Japan?” Milkman says.

面对生活中的曲折，“既有机会，”米尔克曼说，“也有风险。”米尔克曼对大学生的研究表明，锻炼习惯进展顺利，直到学校放假才被打乱。当孩子们回来时，尤其是在去感恩节或坎昆之后，“一切又回到原点，”她说。或者激励你锻炼的锻炼伙伴可能会消失。“如果你的朋友邦妮搬到日本怎么办？”米尔克曼说。

Maintaining flexibility is key, Milkman has found. To roll with the punches, it’s important to cultivate substitutes for your main workouts and exercise buddies. “The concept of backup habits is a really good idea,” Lally says. She prefers to exercise before work, but knowing that some mornings may be too busy, she takes her exercise gear to the office for lunchtime sessions.

米尔克曼发现，保持灵活性是关键。为了应对冲击，培养替代你的主要锻炼方式和锻炼伙伴非常重要。“备用习惯的概念是一个非常好的主意，”拉利说。她喜欢在上班前锻炼，但知道有些早晨可能太忙，她会把运动装备带到办公室，在午餐时间锻炼。

Sidestep pain

避免疼痛

Another factor is whether a one-dimensional routine is causing pain. “If you’re doing the same thing every day, you’re at much higher risk of developing overuse injuries,” Kraeutler says.

另一个因素是单一的日常锻炼是否会导致疼痛。“如果你每天都做同样的事情，那么你患过度使用损伤的风险就会高得多，”克罗伊特勒说。

This is especially true for activities with prolonged, repetitive impact to the same joints. Kraeutler has compared the rates at which runners and non-runners go on to develop knee osteoarthritis. Runners were less likely to get osteoarthritis than non-runners, but that was only for “mild to moderate” running, under 200 minutes per week. (Some of the non-runners didn’t exercise at all, which can contribute to obesity, an independent risk factor for joint pain.) If you’re staying under this threshold, you may be “in the safe zone,” Kraeutler says.

对于对同一关节产生长期、重复影响的活动，情况尤其如此。克罗伊特勒比较了跑步者和非跑步者患膝骨关节炎的几率。跑步者患骨关节炎的可能性小于非跑步者，但这仅限于每周跑步时间不足 200 分钟的“轻度至中度”跑步。（有些非跑步者根本不锻炼，这可能导致肥胖，而肥胖是关节疼痛的一个独立风险因素。）如果你保持在这个阈值以下，你可能“处于安全区”，克罗伊特勒说。

If you’re over this mark with running—or overdoing anything else—it’s worth considering a change. “Taking at least one day off per week from exercise will reset the mind and prevent compulsive exercise,” Carter says. South American hunter-gatherers have alternated rest days with days full of movement for eons. They’re probably onto something.

如果你跑步的时间超过了这个标准——或者做其他事情过度了——那么值得考虑改变一下。“每周至少休息一天不锻炼，可以重置思维，防止强迫性锻炼，”卡特说。南美狩猎采集者在休息日和运动日交替的时间已经延续了数个世纪。他们可能已经发现了一些方法。

Note the difference between problematic pain and just being sore. The latter is the inevitable side effect of a new exercise program, not a reason to shut it down. “You’ll have some discomfort when using muscles in novel ways, but it should dissipate within a day or two,” Shapiro says.

请注意疼痛和酸痛之间的区别。后者是新锻炼计划不可避免的副作用，而不是停止锻炼的理由。“当你以新的方式使用肌肉时，你会感到一些不适，但这种不适会在一两天内消失，”夏皮罗说。

If you’re already injured, view it as another opportunity to change your routine. Instead of being sidelined by a lower-body injury, opt for upper-body workouts, Volpe says.

如果你已经受伤，那就把它看作是改变日常锻炼的另一个机会。沃尔普说，不要因为下半身受伤而放弃锻炼，而要选择上半身锻炼。

Let your mental health guide you

让你的心理健康引导你

If your mental health is suffering, think about changing your routine to better meet your mood. When going through periods of anxiety, try more yoga. In a research review, Singh found that mind-body exercises like yoga were associated with lower anxiety. Aerobic exercise and strength training were linked to less depression.

如果你的心理健康受到影响，考虑改变你的日常锻炼以更好地适应你的情绪。在经历焦虑期时，多尝试瑜伽。在一项研究评论中，辛格发现瑜伽等身心锻炼与降低焦虑有关。有氧运动和力量训练

Increasingly, fitness apps can assess whether we’re underperforming, perhaps due to boredom, or stressed. “If you don’t feel like doing your typical workout, a fitness app might suggest alternatives,” says Singh, who studies these technologies. Just don’t follow exercise apps blindly. Carter recommends “intuitive exercise": listening to your body to find routines that suit you best.

健身应用越来越多地可以评估我们是否表现不佳，可能是因为无聊或压力太大。“如果你不想进行常规锻炼，健身应用可能会建议其他方法，”研究这些技术的辛格说。但不要盲目地遵循锻炼应用。卡特推荐“直觉锻炼”：倾听身体的声音，找到最适合自己的锻炼方式。

Remember what you liked in high school

回想一下高中时你喜欢什么

Part of building up your exercise intuition is recognizing activities that intrigue you. When starting a routine, initial enthusiasm goes a long way. “Positive expectations shape positive outcomes,” Milkman says.

培养锻炼直觉的一部分是识别出让你感兴趣的活动。开始锻炼时，最初的热情会起到很大的作用。米尔克曼说：“积极的期望会塑造积极的结果。”

So does having some degree of competence in the activity, Beauchamp says. Lack of improvement is a main reason people quit new activities in the first six months. Maybe you were decent at a sport in high school and daydream of playing again. Or maybe something at the Paris Olympics caught your eye. Handball or badminton, anyone? “Many more sports are available than people think,” Volpe says.

博尚说，在活动中拥有一定程度的能力也很重要。缺乏进步是人们在头六个月放弃新活动的主要原因。也许你在高中时擅长某项运动，现在梦想着再次参加。或者巴黎奥运会上的某项运动引起了你的注意。手球或羽毛球，有人喜欢吗？“可供选择的运动比人们想象的要多得多，”沃尔普说。

Don’t underestimate the power of play; mammals like us have enjoyed it for 80 million years. Volpe played field hockey in high school. Decades later, she’s on the masters national team. Recently, she’s gotten into curling.

不要低估游戏的力量；像我们这样的哺乳动物已经享受了 8000 万年。沃尔普在高中时打过曲棍球。几十年后，她加入了大师赛国家队。最近，她开始接触冰壶运动。

“It’s never too late to add a sport,” she says. “People might not realize how fun it can be to make the change.”

“增加一项运动永远都不晚，”她说。“人们可能还没有意识到改变运动有多有趣。”

Source:

https://time.com/7026706/how-to-change-your-exercise-routine/?utm_medium=email&utm_source=sfmc&utm_campaign=newsletter+brief+default+ac&utm_content=+++20241001+++body&et_rid=207373676&lctg=207373676