健身达人如何防止午后疲乏

Regular exercise is supposed to boost a person's energy levels. So why do so many fitness fans complain of feeling fatigued during the afternoon? Making things worse, this workout-induced weariness can make it difficult to stick to a workout regimen.
有规律的锻炼按说能让人精力更加充沛，可为什么那么多健身爱好者却抱怨下午有疲乏感觉呢？更糟糕的是，这种由体育锻炼引发的疲劳感会让人很难把健身计划坚持下去。

Researchers and fitness trainers say whether you exercise in the morning, afternoon or evening, small changes in your routine can keep you from suffering midday blahs.
对此，研究人员和健身教练表示，不管你是早晨、下午还是晚上锻炼，只要对例行健身计划稍作调整，就能防止中午出现疲倦感。

Midday is the ideal time to exercise, some fitness experts say. A workout then can give you an energy boost lasting three to four hours, says James McKenna, a professor of physical activity and health at Leeds Metropolitan University in England. A study published in the Journal of Occupational and Environmental Medicine in 2011 monitored 171 employees at a large Swedish public dental-health group who were assigned to an exercise program during work hours. They reported increased productivity and fewer missed workdays.
英国利兹都市大学(Leeds Metropolitan University)的身体活动和健康教授詹姆斯・麦克纳(James McKenna)称，中午锻炼带来的提神效果能够持续三到四个小时。在《职业和环境医学期刊》(Journal of Occupational and Environmental Medicine) 2011年刊登的一篇论文中，研究人员对瑞典一家大型大众口腔健康集团171名加入工作时间健身项目的雇员进行了监测。这些雇员称，他们的工作效率有所提高，工作时间请假也减少了。

If you prefer working out in the evenings, it's best to avoid exercising two to three hours before bedtime to avoid sleep disruption, the National Institutes of Health says. On the other hand, if you are a morning exerciser and not getting seven to nine hours of sleep, Lona Sandon, a Dallas fitness instructor and assistant clinical nutrition professor at the University of Texas Southwestern Medical Center, suggests getting to bed earlier or exercising in the evening.
美国国家健康研究院(National Institutes of Health)称，如果你更喜欢晚上健身，最好避免在就寝前两到三小时锻炼，以免干扰睡眠。另一方面，达拉斯的健身指导、德克萨斯大学西南医学中心(University of Texas Southwestern Medical Center)临床营养学助理教授洛纳・桑登(Lona Sandon)建议，如果你喜欢早锻炼，而且一天的睡眠时间达不到七至九个小时，可以早一点就寝或者改为晚上锻炼。

To avoid midday fatigue and preserve energy throughout the day, most trainers recommend doing more moderate workouts, meaning those in which you hit 70% to 80% of your target heart rate. 'Listen to what your body is telling you,' says Ms. Sandon. 'If you have a high-stress work environment then vigorous workouts may not make you feel better. You might be better off with restorative yoga so your brain can slow down.'
要避免中午感觉疲乏，让全天都能保持充沛的精力，多数健身教练的建议是多做些中等强度的锻炼，也就是让心跳达到目标心率70%至80%的运动。桑登说：“要倾听你身体发出的声音，如果你处在压力很大的工作环境中，那么剧烈运动或许不能让你感觉更舒服。做修复瑜伽效果可能会更好，这样你的大脑能够放松下来。”

An ideal schedule would be two to three high-intensity workouts during the week, mixed in with lighter workouts like yoga, walking or weight training, say fitness experts.
健身专家称，理想的安排是一周进行两到三次高强度锻炼，并加入瑜伽、健走或负重训练等强度较低的项目。

And mix up your workouts throughout the week -- either with cardio, core and flexibility each time, or a rotation of workouts emphasizing endurance, strength and stretching. It not only keeps you energized, it also helps you burn calories throughout the week, says Annie Malaythong, a certified personal trainer in Atlanta who teaches fitness workshops around the U.S. for National Academy of Sports Medicine in Chandler, Ariz.
此外，在一周的锻炼中把不同项目结合起来──可以每次同时进行有氧运动、核心肌群训练和柔韧性训练，也可以轮换进行耐力、力量和伸展性训练。亚特兰大的注册个人健身教练安妮・马莱通(Annie Malaythong)称，这种安排不仅能让你保持充沛的精力，还能帮助你在整整一周的时间里燃烧卡路里。马莱通受亚利桑那州钱德勒(Chandler)的美国国家运动医学学院(National Academy of Sports Medicine)委派，在全美的健身工作室进行教学。

Nutrition is just as important as moving to keep from feeling fatigued, Ms. Malaythong says. She suggests eating something every three hours, including a snack such as a small piece of fruit an hour before a workout and a meal of protein and carbohydrates within the hour after.
马莱通表示，要想不感觉疲乏，营养和运动同等重要。她建议每三小时吃点东西，包括在健身前一小时吃点零食，比如一小片水果，并在健身后一小时之内吃一餐含蛋白质和碳水化合物的膳食。

The wrong food can leave you feeling depleted. 'That breakfast pastry or a fast food lunch can sap your energy,' says Samantha Heller, an exercise physiologist and a senior clinical nutritionist at New York University.
吃得不合适会让你感觉精疲力尽。纽约大学(New York University)的运动生理学家、高级临床营养学家萨曼莎・赫勒(Samantha Heller)表示：“早餐吃糕点或者午餐吃快餐会消耗你的精力。”

And remember to sip water during workouts and throughout the day, says Ms. Heller. 'When you're not hydrated, you will feel fatigued,' she says. 'You may not know why, but you will feel it.'
赫勒说，还要记得在健身间隙喝点水，一天之中也要不断喝水。她说：“当你缺水时会感到疲乏。你可能不知道原因，但你确实会有疲乏的感觉。”