We’re always looking to further our healthy transformations — and one path toward enlightenment is gaining as much knowledge as possible. To reintroduce or re-prioritize exercise into your life, we compiled 10 of the most common fitness questions and asked industry experts to answer them.
“人们在运动之前未能适当地热身。普通人的一天的60％以上，这会在犊牛，臀部屈肌，四方，下背部和胸肌中产生过度的紧密度，仅举几例。当这些人锻炼时，这些肌肉还没有准备好承受它们所需的力量，这会导致关节运动不良，并且在训练时脊柱过度扭矩。这增加了受伤的风险，最终使个人无法锻炼数周，有时甚至几个月。”
—詹妮弗·泽林（Jennifer Zerling），MS，经过认证的私人教练，健身和年龄管理专家以及Fit的共同主持人，因为播客
“Some companies are very ergonomically aware and might be willing to foot the bill for a transition (sit-to-stand) desk or even a treadmill desk. If you work from home or have some privacy at work, a DIY set-up might work. For example,stack some books on top of your desk to prop your computer up at an appropriate-for-standing height.
“尽我所能与流动相关，而不会播放几个小时，它将为您设置手机，计算机或活动跟踪器上的提醒，以提醒您站起来并每小时移动一次。仅几分钟的站立，四处走动，伸展或步行就会使您感到更加流动，并可能有助于消除疲劳和大脑雾。
“Get up whenever it’s possible. If you conduct a lot of calls, get a headset, long cord or use speaker phone so that you can stand up or even walk around your office while you talk. Rather than back-and-forth emails with coworkers, get up and walk over to their desks to talk in person. You’ll stand and walk more and probably work a lot more efficiently, too.”
— Esther Avant, ACE certified personal trainer and nutrition coach at埃丝特（Esther）前卫健康教练
“Not having energy to exercise is common and sometimes complicated. For example, day-to-day stress and family responsibilities can easily overwhelm us. Sometimes lack of energy may even be due to medical reasons like hypothyroidism. Another hurdle to being more physically active is thinking exercise must be intense and exhausting for effectiveness. It doesn’t. Some research finds even 5 minutes of walking can have health benefits. Bottom line: Start where you are and do what you can do. Any activity will be better than none at all.”
—乔·坎农，MS，经过认证的力量和条件专家和NSCA认证的私人教练
“There’s a range to possible target heart rates. Someone new to endurance training will probably need to target closer to 55% of their heart rate reserve. Here’s how to calculate your target heart rate:
- Determine your resting heart rate by taking your pulse in the morning when you wake up.
- 计算您的理论最大心率（220减去您的年龄）。
- 从最大心率中减去静息心率，以获得心率储备。
- Determine 55–85% of that heart rate reserve (depending on fitness and experience).
- Add the result from four above to your resting heart rate to get your target heart rate for training.”
— Doug Barsanti, MA, NSCA certified personal trainer, certified strength and conditioning specialist andowner of重塑健身
“是什么让您在运动后酸痛的原因很可能是因为当您工作肌肉时，您会给肌肉细胞造成微观破坏。酸痛是工作中的维修机制。您可以做的最好的事情是以下内容：
- 运动非常有帮助，也鼓励血液流动。散步，移动脊椎和关节，如果愿意，请进行一些轻柔的伸展运动。
- 使用热量将血液流向该区域，这将有助于运输修复身体所需的东西。泻盐浴也可能有所帮助。
- 获得足够的休息和高质量的睡眠，以优化维修周期。”
—Melody L. Schoenfeld，MA，经过认证的力量和条件专家
“最终，有趣的因素胜过一切，以保持一致性。最成功的锻炼程序或活动将是使您在其他所有人面前起床的活动，或者您期待在艰苦的工作日之后，并看到自己在未来几个月内快乐地做事。
“Dig deep below the outward surface reasons (weight loss, upcoming wedding, etc.) to determine your true why and driving force for working out. Always remember: Your why must be bigger than any excuse or barrier you may face.
“最后，确定您的汗水风格。带有俱乐部音乐的大型团体会让您大肆宣传卡路里，或者与瑜伽教练，私人教练，网球教练等人的个人关注一样，驱使您继续前进？”
—罗兹·琼斯, certified personal trainer
“在锻炼方面，没有特定的时间是完美的。答案取决于您是谁和什么样的人。如果您是早上的人，那么早上的锻炼可能会更好地适合您的日程安排。如果没有，请找到可以坚持的时间。它真正归结为找到一个坚持的现实，一致的时间表。”
—Chris Cooper，NSCA认证的私人教练
“To maximize recovery, we need to replenish those glycogen stores. I like to use oatmeal, yams, whole-grain bread and fresh fruit. I prefer my clients avoid fat almost altogether post-workout because it has been shown to inhibit growth hormone production, which leads to slower recovery. Protein is crucial at this point. I advise clients to eat some lean chicken breast or turkey slices or worst case, a clean, whole food-based protein shake. You need to hydrate directly thereafter. The average person sweats anywhere from 20–40 ounces during a workout. You need to make sure to drink that much over the next hour to re-hydrate.”
—Chris Cucchiara，NASM认证的私人教练
“应进行重量训练的频率每周3次。每个训练当天目标2-3个肌肉组。每个肌肉至少进行两次运动，目的是以70％的RM强度完成3套12次练习。”
—Sherina Chandram， 私人教练
“您的优先事项决定了您如何花费时间和精力between cardio and lifting. If your primary goal is to tone or build muscle, then lift weights first. But if your main goal is to improve your cardio, then do that first.”
- Martise Moore，跑步教练，创始人Greenrunner
