当你年过四十,该当如何健身

On Mondays and Fridays, Mr. and Mrs. Linn attend a Pilates class. The hourlong class incorporates low-impact core exercises that strengthen the deep abdominal muscles. Mrs. Linn says it is helped her balance and makes her joints feel better.
周一和周五，林恩夫妇会参加普拉提课程。长达一小时的课程包含了能够增强深层腹部肌肉的低强度核心训练。亚历克斯称，这些课程有助于提高自己身体的平衡性，而且能使身体关节的感觉更佳。

On Tuesdays and Thursdays, a personal trainer, Jennifer Sage, comes to their home for a mix of flexibility, strength training and balance exercises. 'By doing this, Bob and Alex have a much lower chance of falls, as well as strains from not being strong enough to lift things,' says Ms. Sage, who has been training the couple together for seven years.
周二和周四，私人教练詹妮弗?塞奇(Jennifer Sage)会到林恩夫妇家进行融合了灵活度、力量训练和平衡性锻炼的混合课程。赛奇说：“通过进行这些活动，鲍勃和亚历克斯跌倒的几率更低了，他们因为力气不够举不动东西而感到劳累的可能性也更小了。”

In the summer, Ms. Sage cheers the two as they skip, lunge, march and jog up the hill to their home. Sometimes, she will accompany Mrs. Linn on bike rides and has her do interval training on the bike on hills.
夏天，当林恩夫妻二人跳跃着、做着弓步、快步行进和慢跑着上山回家时，赛奇会给他们加油鼓劲，为他们欢呼。有时候，她会陪着亚历克斯一起骑车，并让她在山路间的自行车上做间歇训练。

In early winter, the couple prepare for ski season by doing modified plyometric routines that help them respond to changes in terrain on the mountain. The exercises include hopping sideways, fast-paced squats, lunges and squat jumps.
初冬时节，夫妻俩通过进行改良版的增强式日常活动来为滑雪季做准备，这有助于他们适应山间路面的变化。这些运动项目包括横向跳跃、快速蹲起、弓步和蹲跳。

In midwinter, Ms. Sage has one of the couple spend 30 minutes on a spin bike, while the other does weight and core exercises with her. They do a lot of work with exercise bands to strengthen arms and upper body as well as help with posture and coordination. 'Bob has shoulder issues and Alex has neck issues, so we have to be very careful,' she says. 'Anytime they have any kind of pain, we find another exercise.'
隆冬之际，赛奇会让夫妻中的一人在一辆动感单车上锻炼30分钟，而另一个人则同她一起进行重量与核心训练。他们在很多活动中都使用了拉力带以锻炼强健臂膀和上半身，同时也有助于改善体态和协调性。她说：“鲍勃的肩膀有点儿毛病，亚历克斯的脖颈也有问题，所以我们不得不异常小心。每次他们觉得有任何的不适和疼痛，我们都会找到另一种锻炼方式。”

A session with Ms. Sage finishes with a stretch or a modified yoga routine.
赛奇的课总会以拉伸运动或平缓的瑜伽活动作为结束。

The Diet
饮食

Breakfast is usually oatmeal with fruit and Greek yogurt. Lunch is typically light, maybe a smoothie or a piece of fruit and yogurt.
早餐通常是拌了水果的燕麦粥和希腊酸奶。午饭一般来说量少清淡，可能只是一杯奶昔或一片水果以及酸奶。

Dinners usually include fish and vegetables, salads or grains. A snack might be a handful of almonds or a piece of fruit. They sometimes indulge in a piece of dark chocolate and always sip hot cocoa with skim milk after skiing.
晚餐通常有鱼和蔬菜，沙拉或谷物。小食可能会有一把杏仁或一片水果。他们有时会纵容下自己吃一片黑巧克力，并总在滑雪后啜饮兑了脱脂牛奶的热恒星。

The Gear
健身设备与花销

The couple pays $100 per hourlong session with their trainer. Their Pilates class runs about $77 a week together. They pay about $1,300 for two downhill-ski passes and $300 for a pass to skate-ski and cross-country ski around the local golf course. Their home gym is equipped with weights, an elliptical machine, a treadmill and a spin bike.
林恩夫妻为每次时长60分钟、带教练的课程支付100美元（约合人民币600元），他们的普拉提课程一周总共需要花费约77美元（约合人民币462元）。他们为两张高山滑雪通行证花了约1,300美元（约合人民币7,800元），还为一张场地滑雪与围绕当地高尔夫球场进行的越野滑雪通行证付了300美元（约合人民币1,800元）。他们的家庭健身房配有负重训练所需的器械，一台椭圆健身机，一台跑步机和一辆动感自行车。