旅行锻炼：商务人士的健康小贴士

译者 龙天麟

if your job keeps you on the road, you know how challenging it can be to maintain your fitness program. Hours of travel and back-to-back meetings may leave little room in your schedule for a travel workout — but exercise isn't a lost cause. A little dedication and planning can help you stay in shape when you're traveling. Consider these simple travel-workout tips.

如果你的工作让你总是在旅途上，你会了解要保持你的健康计划是多么的具有挑战性了。长时间的行程和来来回回的会议可能让你的计划安排中没有多余的时间来进行旅途锻炼——但是运动并非徒劳无用的。在你的旅途中，只需腾出并安排一小点的时间就可以让你身体保持良好状态。不妨考虑一下这些简单的旅行锻炼小建议吧。

Pack for fitness

打包些运动用品

Before your trip, contact the hotel and ask about on-site or nearby fitness facilities — then pack accordingly. Your travel-workout essentials may include:

在开始旅行之前，联系一下入住的宾馆并询问下那里或者附近的健身设施——然后相应的打包些东西。你基本的旅行锻炼物品可能需要：

Athletic shoes

• 运动鞋

Exercise clothing

• 运动衣物

Swimsuit

• 泳装

Jump-rope

• 跳绳

Resistance tubing

• 阻力拉管

Tennis racket

• 网球拍

Music and headphones

• 音乐播放器和耳机

Exercise video or DVD

• 体操录像或DVD

Weightlifting gloves

• 举重手套

For a different type of travel workout, you might ask the hotel staff about renting in-line skates or a bicycle.

对于不同的类型的旅行锻炼，你可以问旅店的员工租借一下单排轮滑或者单车。

Start right away

那里就可以开始行动吧

Wear your walking shoes when you travel. If you're traveling by plane, store your carry-on bags in a locker and walk briskly through the terminal while you're waiting for your flight. Pump your arms to increase your heart rate. During your flight, get up occasionally to stretch and walk.

穿上你的徒步鞋如果你要旅行了。如果坐飞机旅行，把随身的行李寄存好，然后在等待你的航班时通过候机厅。挥动你的手臂提高你的心律。在飞行过程中，可以不时的站起身来伸伸腰或者活动一下。

If you're traveling by train, walk through the cars occasionally. Walk outdoors when the train stops to let passengers on and off. If you're driving, take frequent breaks to get out and stretch. Even a short walk around a rest area can boost your mood and energy level.

如果你要坐火车旅行，可以偶尔在车厢走走。当火车停站乘客上下时可以出来走走。即使在休息区稍微走走也可以改善你们的心情和提高活力。

Check out the facilities

核查下设施

When you arrive at your destination, check out the fitness facilities at your hotel or a nearby health club — then schedule time for a travel workout. If the options seem limited, get creative:

当你到达你的目的地后，去看看你住宾馆的健身设施或者附近的健身馆——然后安排下时间来进行旅行锻炼。如果选择有限，可以自己想想办法：

Check out local parks and trails. Ask the hotel staff about safe routes for walking or running.

去当地公园或者小山看看。问一下宾馆的工作人员安全出口的情况。

Use the halls. Walk up and down the hotel halls. Better yet, climb the stairs between hallway laps.

可以利用大厅。在宾馆大厅里来回的走走。更好的话，可以爬爬楼层间的楼梯。

Get wet. Swim laps in the hotel pool.

游泳。在宾馆的泳池可以游几圈。

Skip rope. Use a jump-rope in the hotel's fitness room or at the edge of the parking area.

跳绳。在宾馆的健身房或者停车区边上跳跳绳子。

Do jumping jacks. Try a few sets right in your room.

可以做分腿跳。在你的房间做上几组。

March in place. Pump your arms to increase your calorie-burning power.

可以走走。挥动你的臂膀来增加能量的燃烧。

Try aerobics. Follow an aerobics program on TV or online, or play an exercise video or DVD from home.

试试有氧活动。学着做一做电视或者网上的有氧活动，或者跟着自带的体操录影带和DVD做一下。

Use resistance tubing. These stretchy tubes offer weight-like resistance when you pull on them. You can use resistance tubing in your travel workout to build strength in nearly any muscle group.

用阻力拉管。这些拉管可以有很重的阻力，你可以拉拉它。你能用它在你的旅行锻炼中锻炼任何的肌肉组织。

Take advantage of your own body weight. Try push-ups, abdominal crunches and leg squats.

利用下你自己的体重。试试俯卧撑，仰卧起坐和下蹲起立。

Stick to your routine

坚持你的习惯

If you're used to early morning, noon or evening workouts, try to exercise at the same time when you travel. Maintaining your normal routine may help you adjust to time changes and the stress of business travel.

如果你习惯早上，中午或者晚上锻炼，那么尽量在旅途中的相同时间段进行锻炼。保持你的日常习惯能有助于你调整时差和旅行的工作压力。

If jet lag or extreme schedule changes leave you exhausted, make your travel workout shorter or lighter than usual. It's OK to take it easy once in a while, but remember the energizing effect of regular exercise — which may be just what you need to get down to business.

如果时差或巨大的日程差别让你感到疲劳，那么就减少你的旅行锻炼或者比平时减轻些。偶尔的一次放松没有问题的，但是别忘了规律锻炼的激励作用——它可能恰恰就是你好好工作所需要的哦。