寒冷、阴暗的冬季，保持锻炼的七种方法 [英国媒体]

Research suggests that if people are meeting up withfriends to exercise they are less likely to pull out.’ Photograph: PaulHeyes/Alamy

研究表明，如果人们与朋友一起锻炼，他们就不太可能中途退出。“照片：Paul Heyes / Alamy

Fromthe right clothing and socialising to signing up to challenges and trackingyour progress, here’s how to enjoy working out as the days continue to shorten

从合适的服装、社会化到加入挑战、记录运动进程，这些都是百天越来越短的情况下，享受锻炼的一些方式。

Sign up to achallenge

加入挑战



Keep warm in yourkit

套装保暖

“There’s no such thing as bad weather,only unsuitable clothing,” said the late British fellwalker,illustrator and guidebook author, Alfred Wainwright. Base layers, gloves,headbands and hats are all useful for extra warmth. If you are going to andfrom a place for exercise, wrap up in a coat or jacket so as not to get chillywhile travelling. Visibility is also something worth paying attention to if youare exercising outside in the dark.

已故的英国评论家，插图画家和旅行指南作者阿尔弗雷德温赖特说：“没有恶劣的天气，只有不合适的衣服，”。底层衣服，手套，头带和帽子都可以提供额外的保暖。如果您要往返于运动场所，请穿上外套或夹克，以免在旅行时感到寒冷。如果你在黑暗中锻炼身体，可见性也值得注意。

Mix it up

多种运动结合起来

“Variety is the key to enjoyingexercise,” explains personal trainer Geoff Walcott. “Doing the same type of trainingcan be demotivating.” A small study of 114 men and women by theUniversity of Florida found that participants who repeated thesame exercises in a workout (three times a week) were more likely to quit thanthose who varied the type of exercise between sessions. Those with the morevaried routine were also found to enjoy their workouts 20% more.

“多样性是享受运动的关键，”私人教练杰夫沃尔科特解释道。 “做同样类型的训练可能会让人失去兴趣。”佛罗里达大学对114名男女进行的一项小型研究发现，重复同一种锻炼的运动者（每周三次）比那些隔断时间变换锻炼类型的运动者更容易中止锻炼。据研究，日常锻炼多样化的人比其他人享受锻炼的程度高20％以上。

Train at home

在家训练



Give yourself arest

适当的休息

Rest and recovery are important,especially if you are undertaking intense exercise or building up your fitness.According to Michigan State University,athleteswho are sleep deprived may experience subtle changes in hormone levels, leadingto higher levels of cortisol and a decrease in human growth hormone, which isactive during tissue repair. Be it a hot drink or a warm bath to soothe yourcold bones, having a reward to look forward to can be key on cold, miserabledays.

运动后的休息和恢复很重要，特别是如果您正在进行剧烈运动或增进健康的时候。根据密歇根州立大学的说法，睡眠不足的运动员可能会经历激素水平的细微变化，导致皮质醇水平升高，人体生长激素减少，而这些在组织修复过程中起到重要作用。无论是通过热饮还是温水浴来放松全身，都是寒冷，悲惨的冬日里一种不错的选择。