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10 Fitness Hacks to Enhance Your Health and Everyday Life In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy. 在我们忙碌、充满压力的生活中，我们可以做的最重要的事情就是照顾好自己。在我们计划表的所有疯狂计划中，很难找出时间来做那些确保我们保持健康快乐的必要的事情。 To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule. 为了帮助你管理你的时间，照顾你最重要的资源，你的身体，这里有十个将节省您的时间和精力，同时提高你的生活质量的健身技巧。这些健身技巧将帮助你睡得更好，更好地保持身材，做更多的事情，而不会向你的计划表增加不必要的压力。 1.Turn off electronics at least an hour before bed 在睡觉前至少一个小时关掉电子设备 When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock. 当你看电视屏幕、电脑屏幕或者你的手机时，人造光会刺激你大脑中调节放松和睡眠的区域。如果你发现你入睡困难或很难整晚安睡，试着在入睡前读书，而不是看电视，以避免刺激你的大脑，弄乱你身体的内部时钟。 2.Spend five minutes meditating before sleep 睡前花五分钟做冥想 Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep). 压力会让人晚上很难入睡。如果你能花五分钟集中于你的呼吸，这能帮助你在入睡前放松冷静下来。如果你对冥想感到陌生，像Headspace 这样的app 能帮助你练习学习。否则，就关掉任何电子产品，静坐，试着只专注于你的呼吸至少五分钟（或者直到你睡着）。 3.Use Tim Ferriss’s index card method 使用提姆·菲利斯的索引卡的方法 When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be. 当你面对一个巨大的任务量，从著名的生活黑客提姆·菲利斯偷来这个方法，而不是停下来。每天早上，拿一张索引卡，写下你绝对必须完成的2件事情，并随身携带着它。当你感到不知所措时，就看你的卡片，并专注于上面那些工作。一个索引卡限制了你的任务列表的大小。 4.Each night, make a list of the next day’s tasks 每天晚上列下明天要做的任务 This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day. 这将有助于提高效率，帮助你在入睡前整理思路。每一天晚上，你都要写下你所知道第二天要完成的任务，从最重要的任务开始。当你开始这一天时你，按你的列单工作，当你完成时就划去它们。在一个具体的名单上划去事情也可以帮助你更有成就感，并保持你去完成这一天工作的动力。 5.Use bodyweight circuits to stay fit at home 使用体重电路在家塑身 The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements. 健身馆需要很多时间和金钱。找到挑战体重电路，然后你就可以在家锻炼，而不用花几个小时和大量金钱在健身馆中。专注于复合运动和锻炼，比如深蹲，弓步，俯卧撑，木板，腿升降，你就能做到所有重要的运动。 6.Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes) 在电视商业广告时（或者在Netflix的剧集）做一些快速的运动或伸展 The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day. 最常见的不锻炼理由是时间不足，但我们大多数人都在定期看电视。当电视播广告时，就起来做点事–10套皮操，15个仰卧起坐，或一些伸展；这一切都在一天结束的时候都可以做。 7.Start each day with a pinch of Himalayan salt and lime juice in water 试着每天用一点儿用水混合的喜马拉雅山盐和酸橙汁 According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water. 根据传奇的力量和健康专家的查尔斯波里库恩的说法，每天早上喝一杯混合喜马拉雅粉红盐和酸橙汁的水能帮助平衡你的pH值，给你能量，让你身体内部的吸收消化顺利运行。 8.Drink a large glass of water every time you eat 每次吃饭时喝一大杯水 Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions. 你每次吃饭，哪怕是零食，一定要在你吃时喝一大杯水。这不仅确保你保持充足的水分还能有助于于你吃的更少，如果你想节食的话。 9.Drink a glass of low-fat chocolate milk after you exercise 锻炼后喝一杯低脂巧克力牛奶 After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles. 在做完一次体力活动，如艰苦的锻炼后，你要给你的身体提供碳水化合物和蛋白质来帮助你加油和恢复。当然，你可以混拌奇特的蛋白质奶昔，或者去当地的果汁吧，但像巧克力牛奶这样的东西能很快提供给你美味的蛋白质和碳水化合物。是的，它含糖，但经过艰苦的锻炼，你的身体会使用大部分的碳水化合物和蛋白质来补充你疲惫的肌肉。 10.Spend five minutes stretching after each workout 每次健身后花5分钟时间伸展身体 If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery. 如果你跳过伸展身体这以步骤，很快就会感到身体紧绷，僵硬，疼痛。每次健身后花五分钟延伸适当缓和下来、做些伸展活动。即使你只在健身馆呆30分钟，花最后5分钟做伸展——这会非常有益于你的恢复。 |
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