不去健身房也能擁有完美身材

不想去健身房？不用去健身房也能讓你擁有完美健康身材！我們完全能通過的不花錢的運動和零散的時間保持體型。只要你堅持，只要你用心，保持完美健康的身材就是那麼容易！

These days, it seems like the world is focused on weight loss. The news and commercial media are saturated by diet fads and weight loss solutions and in recent years reality-based television has made a killing off saving the lives of the morbidly obese. The "Biggest Loser" and "Honey We're Killing the Kids" show us how dangerous it is to live sedentary lives, but obesity is a disease that runs rampant in the United States. While 78 percent of Americans don't get the recommended amount of daily activity, another 25 percent are completely sedentary. Many people say they don't have the time to work.ut, while others say they can't afford an expensive gym membership or trainer, but there is no reason that you can't get a great workout for free. Here's how to exercise outside of a gym, so that you're not one of the 58 million Americans that must call themselves obese.

在如今在這個年代，好像全世界都只專注在一件事上——那就是減肥。近幾年，新聞和商業媒體中充斥的減肥信息讓許多過度肥胖的人們開始意識減肥的重要性。比如，“最大的失敗者”和“親愛的，我們正在謀殺我們的孩子”等電視節目時時刻刻的提醒人們錯誤的飲食和作息習慣會嚴重危害自身身體健康。可是過渡肥胖作爲一種疾病，如今仍然在美國肆意橫行。調查統計顯示，78%的美國人達不到每天建議的標準活動量，而有25%的美國人幾乎整天“坐着不動”。許多人解釋說，他們沒有時間去運動，另一些人則抱怨成爲健身房會員或是請私人教練的費用太高，以至於他們支付不起鍛鍊的開銷。可事實上人們完全可以用閒暇時間做免費的鍛鍊。下文是教你如何不用花大筆花銷在健身房和私人教練上，但還能擁有健康體型的好辦法。只要你採納了這些建議你就能從美國5800萬的肥胖人羣中團脫離，擁有健康的生活。

1. Run, bike, walk, roller blade or swim. Pick your poison and get outside. These are some of the most important and easiest ways to get a cardio workout--the key to any successful workout regimen--and anyone can do it. If you haven't exercised in ages, start with a slow and easy workout and give yourself two weeks to increase in speed and distance.

第一，選擇一項不用花錢的運動，從小運動量開始鍛鍊。

慢跑，遠足，騎車，游泳，滑輪…… 這些都是最簡單也是對你的身體健康來說重要無比的有氧鍛鍊。請根據自己的喜好從這些運動中選擇一樣，然後出門，運動，然後堅持運動下去。需要注意的是，如果你已經很長時間沒有做大強度的運動了，你可以先從短距離小運動量的鍛鍊開始，讓你的身體適應運動量後再酌情慢慢增加運動強度和鍛鍊時間。貴在堅持！

2. Pilates and yoga are all the rage, but these classes can put you out hundreds of bucks every month. Lucky for us, most of these exercises--created to target the core muscles and tone the body--can easily be done at home. Pilates and yoga movements can be personalized to each individual's strengths and abilities, and are the perfect way to keep the body strong and healthy. Make sure to do a little research, read some books or watch a DVD, so that you don't injure yourself trying to manipulate an exercise incorrectly.

第二，在家自學伸展操。

普拉提（一種類似瑜伽和舞蹈結合的有養運動）和瑜伽是保持健康體形得明智選擇，但是他們的花費同時也非常巨大。幸運的是，這類的鍛鍊身體肌肉延展性的運動完全可以在家中根據教程自學完成。在家練習普拉提和瑜伽動作的各位可以更具自身條件和能力選擇適合自己的動作和強度。只要堅持自學這類伸展操，你的身體就能一直維持在柔韌，健康的水平。在做這些運動前請先掌握此類運動的注意要點，比如閱讀相關書籍或是購買DVD教學光盤，確保你的動作是正確，安全的。

3. Take a dance class or invite your friends over for a mini dance party. Dancing is one of the best ways to exercise because you don't realize that you're exercising. The main reason people avoid exercise is because it's "boring" or "monotonous," but dancing tricks the mind because you're exercising while doing something you enjoy.

第三，即運動又令人愉悅的舞蹈。

參加舞蹈課，或者邀請你的朋友來一場小型的跳舞聚會也是一個不錯的鍛鍊方法。跳舞是一個容易被忽略但是非常明智的身體鍛鍊。如今不願意運動的人們總是抱怨運動太無聊太單調，可當你把跳舞當作健身的時候那些抱怨都不復存在了，因爲舞蹈能給你帶來健康身體的同時也能給你帶來無窮的樂趣。

4. There are also alternatives to formal gym exercises as well. Nutritionists say that 45 minutes of physical activity each day will increase your life expectancy up to five years. Cleaning your house with all the bending, hovering and stretching to clean those hard to reach spots can be an arduous task. Any activity that makes you break a sweat is getting your heart moving and increasing your metabolic heart rate.

第四，做家務也是在鍛鍊身體。

每天做家務能代替去健身房健身。營養師建議每天45分鐘的體力活動能延長你5年的壽命。當你彎腰清理地板的時候，當你擡起手來回擦拭高處的櫥櫃時，都是很好的身體伸展運動。總之只要能讓你出汗的家務或是其他體力活動都能讓你的心臟加速跳動，加速血液循環。

5. The next time you head out to the store or the mall to do some shopping, increase your walking pace by half your normal rate. Walking is something that we do everyday and by increasing the pace that you normally walk, you'll also increase your heart rate, which in turn burns calories and increases heart health.

第五，把你的車子停到離大門遠一點的地方。

下一次當你要去大賣場購物的時候請儘量把車子停到離大門遠點的地方，這樣能增加你走路的長度。事實上，走路是我們每天在做的事，而當你在給自己創造走路的條件時，你也是給自己創造出鍛鍊心臟，增加血液循環的條件。也就是說，路走的越多就能燃燒更多的卡路里，就能讓你的心臟更健康。

6. Go for a hike. Hiking is a great way to get a little exercise while taking in the sites around your neighborhood or town. The best part about hiking is that it generally involves several different types of movement; from scaling steep hills, maneuvering down slopes and pushing gentle inclines. A 45-minute hike can, in effect, work out every major muscle group in your body.

第六，去遠足吧。

去遠足吧。 徒步遠足是一個運動起來不激烈的鍛鍊方式。你可以選擇你居住城市的郊區做爲遠足的目的地。遠足的好處就是在遠足的過程中你能經歷不同程度的鍛鍊。比如上下坡，上下臺階等等都是很好的鍛鍊。45分鐘的遠足完全能鍛鍊到你身上的每一塊肌肉。

7. Use your bike as an alternative to the car. Of course this isn't always possible, but there are many times when a person could easily ride their bike instead of driving the car. If it's possible and safe, cycle to work. This isn't just a great exercise routine for you, but it's also a great way to save money and help out the environment.

第七，少開車，多騎車。

少開車，儘量選擇騎自行車外出。當然我們不能去任何地方都騎自行車，但是有很多情況下，騎車比開車更加的方便。只要情況允許，請儘量騎車去上班。騎車上班不僅能讓你有時間充分鍛鍊自己，並且能讓你節省一大筆開銷，同時你也爲保護環境做出了一份貢獻。