如何测量你的健康水平 （中英双语）
【measuring personal fitness】
Evaluating your fitness level is not a one-size-fits-all process. Differences in lifestyle, muscle tissue, genetic makeup, and overall health all help determine your personal fitness level.
评估你的健康水准并不存在一个通用的程式。生活方式、肌肉组织、基因组成，以及整体健康的差异都是你的健康水平的决定性因素。
"It is an individual measurement that is not always dependent on how much physical activity you do," notes Jim Pivarnik, PhD, president of the American College of Sports Medicine and director of the Center for Physical Activity and Health at Michigan State University in East Lansing .
“这是一种独特的度量方式，并不总是取决于你所做体育锻炼的多少，”Jim Pivarnik博士注释道。Jim是美国运动医学院的校长，同时也是位于东兰辛市的密歇根州立大学体育锻炼和健康中心的主任。
So how can you tell if your exercise and healthy diet habits are paying off? There are several ways to measure your fitness level.
因此，你怎么能说你的锻炼和健康的饮食习惯就足够了呢？这里有几种方法来测量你的健康水平。
The Five Components of Fitness
健康的五个要素
"Measuring fitness is multi-dimensional," explains Pivarnik. "Long-distance runners have excellent cardiovascular health, but if all you are is legs and lungs, you won't have a lot of strength or flexibility. By the same measure, someone who is overweight and aerobically fit is healthier than someone who is in the normal weight range but doesn't exercise.”
“测量健康是多方面的，”Pivarnik解释道，“长跑健将拥有极佳的心血管健康，但是如果你仅仅拥有腿和肺，你将不会具备很多力量或灵活性。采用同样的测量方式，一个超重但是耗氧适中的人要比体重正常但缺乏锻炼的人更加健康。”
Overall physical fitness is said to consist of five different elements:
全面的身体健康据称由以下五个不同的方面组成：
1. Aerobic or cardiovascular endurance
1. 耗氧能力或心肺耐力
2. Muscular strength
2. 肌肉强度
3. Muscular endurance
3. 肌肉耐力
4. Flexibility
4. 灵活性
5. Body composition
5. 身体构成
Thorough fitness evaluations include exercises and activities that specifically measure your ability to participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint flexibility. Special tools are also used to determine your body composition or percentage of total body fat.
充分的健康评估包括那些明确测量你对于有氧运动、或者心血管的适应能力的锻炼和活动，以及锻炼你的肌肉强度、耐力和关节灵活性的运动。特殊的工具也用来测定你的身体成分或总体脂的百分比。
Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness and general health.
努力优化这五个健康要素中的任何一个，对加强你的全面健康和一般健康都是至关紧要的。
Fitness: How to Develop an Action Plan
健康：如何制定行动方案
If you have specific health problems, check with your doctor before implementing a routine to boost fitness. Once your doctor gives you the go-ahead, you have no more excuses. To improve your fitness level, take these important steps:
如果你有特殊的健康问题，在实施健身方案之前，请和你的医生协商。一旦你的一生给了你许可，你就不再有任何借口了。为了提高你的健康水准，请采取这些重要步骤：
● Follow U.S. guidelines for the minimum amount of exercise. That means exercising at a moderate intensity level for at least 2.5 hours spread over most days each week. At least twice a week, supplement aerobic exercise with weight-bearing activities that target all major muscles. Avoid inactivity; some exercise at any level of intensity is better than none while you’re building up your endurance.
1. 遵从美国指南关于最少运动量的规定。那就意味着实施中等强度水平的运动，每周中大多数天都要进行至少2.5小时的运动量。至少两周一次，要用旨在锻炼所有主要肌肉的负重运动来补充有氧运动。避免不活动；当你想提高你的耐力时，任何水平强度的运动都比不运动要好。
● Walking is the easiest way to get started. Get motivated by enlisting a friend to join you and adding variety to your routine. "Walking is simple and manageable for anyone," says Jill Grimes, MD, a family physician in Austin, Texas. "Wear a pedometer from day one. Think of it in three parts: a five-minute warm-up of walking slowly, followed by a fast walk, then a five-minute cool-down of walking slowly."
2. 散步是开始的最好方法。找一个朋友和你一起，增加你日常生活的多样性，都可以激励你。“散步对任何人都是简单易行的，”德克萨斯州奥斯汀市的一位家庭医生，医学博士Jill Grimes说道，“从第一天开始戴一个计步器。考虑三步走：一个五分钟慢走的热身，紧接着是快走，然后是一个五分钟慢走的冷却。”
● Compete only against yourself. No matter what activity you choose for getting fit, never compare your progress to someone else's. "Do set goals, and if you are out of shape and hate exercise, start low and go slow," recommends Dr. Grimes. "Do not compare yourself with your best friend who weighs 50 pounds less and just finished her 10th triathlon." Pivarnik agrees: "Even if the same group of women walked at the same pace every morning, they would not all show the same fitness measures."
3. 只和自己比赛。不论你选择何种健身方式，永远不要将你的进度和其他人相比。“一定要设定目标，如果你体重超标并厌恶运动，那么起点要低，进度要放缓，”Grimes博士提醒道，“不要将自己和比你轻50磅并刚刚完成她的第10次三项全能运动的你最要好的朋友相比。”Pivarnik对此表示赞同：“即使是同一组的女人，每天进行相同的步行运动，她们也不会都得到相同的健康水平测量结果。”
● Avoid overexertion. One preventive step Pivarnik suggests is checking your resting heart rate before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of overexertion is muscle soreness that doesn't go away after a couple days. "People generally err on the side of not pushing themselves enough," says Pivarnik. "But the worst offenders are those who think they can jump in where they left off — the bunch of 40-year-old guys who think they are still on the high school football team and start running laps, but end up red in the face.
4. 避免过度运动。Pivarnik建议的一个预防措施是，每天早上起床之前测试你的心率，制作一张图表，这样你可以看到一个连续的但是随着时间变化心率逐渐变慢的过程。如果你安静时的心率开始增高，你可能是运动过度了。运动过度的另一个指标是肌肉酸痛持续数天不消失。“人们通常会错在对自己督促不够，”Pivarnik说，“但是，最糟糕的情况是那些认为自己能够找回逝去的青春的人——这群40岁的男人仍然以为他们是在高中足球队，开始跑圈，最终以脸红结束。”
As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all, remember that consistency is key — if you keep at it, your hard work will pay off.
在你努力提升你的健康的时候，要缓慢而坚定地进行，以避免受伤或过度消耗。总之，记住一以贯之是关键——如果你坚持下去，你的艰苦努力一定会得到好的结果。
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