Most people have a hard time with motivation to do workouts, but not me.
多数人很少有时间积极锻炼，而我却不是。
I do exercises for legs approximately once a week and most of my leg workouts include ballet movements and yoga stretching.
我大约每星期一次做腿部运动，而且绝大部分的腿部训练包括芭蕾舞步和瑜伽伸展运动。
They motivate you and teach you safe workouts you can do at home.
在教练的激励和指导下，你可以在家安全的完成训练。
Use the weather forecast to plan the days and times of your workouts, so you can do hard workouts in the best possible weather conditions.
利用天气预报计划你锻炼的时间和日期，那么你能够在最好的天气条件下进行全负荷锻炼。
But if you start with 10 lb. weights, your workouts will be easy to do and your successes will motivate you to move on to bigger challenges.
但是如果你从10磅开始，你的锻炼会变得容易起来，继之而来的成功将会激励你去尝试更大的挑战。
Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish.
在日历上标上锻炼的规定时间和日期，并写下你打算做的事和想实现的目标。
If you do choose ten minute blocks, be sure to fit three of these short workouts in on one day.
如果你却是选择了以十分钟为一段来划分时间，那么一定要在一天内找时间做这些短时训练中的三个。
To demonstrate the site, I've created an account and a swimming list to remind me of things that I have to do to continue my swimming workouts.
为了演示这个站点，我创建了一个帐户和游泳列表，用来提醒我继续完成游泳训练的各种事项。
It's possible to get a super-effective workout in 30 minutes, and only do a few workouts a week, if you maximize your workouts.
如果你能使你的锻炼最佳化，在30分钟内进行一次高效锻炼，那么即使一星期只做几次，就能得到这样的效果。
The short spurts of running that you'll do during a soccer match are similar to speed workouts, which will help build your strength and confidence.
在一场比赛中，突然的加速往返跑就像是在做速度锻炼，这些还有助于建立你的力量和信心。
Messy winter weather can make track workouts and other types of speedwork difficult to do consistently and safely. Not so for fartlek workouts.
麻烦的冬季让越野跑和其他速度训练变得难以安全的持续进行，但是法特莱克训练不会受到影响。
Also do not forget about an exercise diary or journal where you can track all of your workouts and achievements.
另外不要忘记写健身日记或者周记来追踪你所有的健身和取得的成果。
My runners do the workouts below throughout the season to fine-tune their pacing and boost their "fatigue" fitness — the ability to sustain pace when your body is already taxed.
我的选手在整个赛季中都采用下面的训练方法，使其达到最佳的速度节奏，提高了承受疲劳的能力——这是在你身体已经疲惫的状态下保持速度的能力。
Elite marathon runner Wesley Korir of Kenya swears by antioxidant supplements, which he believes have kept him healthy, allowing him to do faster workouts and recover more quickly.
肯尼亚著名马拉松运动员卫斯理·科利尔十分信赖抗氧化补充剂，他深信这类产品让他保持健康，帮助他在训练中取得更快的成绩，恢复得也更快。
I should note that if you're just starting out as a runner, I wouldn't do the harder workouts below for at least a couple months.
需要注明的是如果你目前在准备一次比赛，那么在几个月内你都无法降低你的训练强度。
Honestly, proper diet and daily workouts are enough to build a physical structure that you can be proud of and do the things you love.
老实说，合适的饮食和日常的锻炼对于想要练出点儿令人引以为傲的块头已经足够了。
I am not a big fan of gyms and I love workouts that do not require any equipment and can be done anywhere.
我不大喜欢体操，但我喜欢没有任何器材设施的随时随地锻炼。
You can do it anywhere.I am not a big fan of gyms and I love workouts that do not require any equipment and can be done anywhere.
我不大喜欢体操，但我喜欢没有任何器材设施的随时随地锻炼。
You can do interval training once or twice a week (never two days in a row). Try some of these workouts.
你可以做间隔锻炼一周一次或者两次(不要连续两天)。
Many runners do Max VO2 workouts on the track as part of their interval training routines because they like to measure the lengths and times of the repeats exactly.
很多跑步者喜欢在田径场上进行最大携氧量的训练，把它作为日常间歇训练的一部分，因为他们喜欢精确的测量跑过的距离和时间。
Do not forget that as a co-creator you get a personalized active lifestyle plan created by me and workouts to reach your personal fitness goals (as well as a discount on the course!)
别忘了，作为共同创造者的你们都能获得一个由我设计的个性化的积极生活方式，通过锻炼达到你们各自的健康目标(连同这本书的折扣优惠)。
So, let's take a look at just a few different types of workouts you can do to add spice to your running program and improve your performance.
下面让我们看看一些你可以用来增加你跑步趣味和提高你跑步能力的一些不同的训练方式。
The best time to stretch is after your muscles have had a chance to warm up. That's why most track athletes jog a mile or two, then do some stretching before the hard part of their workouts.
最佳拉伸时间是年肌肉热身之后，这就是为何大多数田径选手慢跑1-2英里后作一些拉伸，然后再开始训练单元中的艰苦部分。
If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week.
比如你想开始锻炼，你会考虑1星期锻炼5天。
Trydifferent types of workouts, and try to do something different each time you work out.
尝试不同种类的锻炼，每次锻炼的时候尝试做一些不同的事情。
Naturally, your long endurance workouts can be done only so fast, but the idea is to do them at a very challenging pace for the duration.
自然地，您的长距离耐力训练也可以跑这样快，但是，在这个阶段，最好能以更具挑战性的配速进行。
When your weekly miles include tough track workouts, tempo runs, and short repeats, they're harder to recover from than if you do the same volume of easy aerobic running.
当你每周英里包括严格的跑道训练，节奏跑和短距离重复跑，他们会比做等量的简单有氧跑步要难恢复。
Some people think that they can do the toughest workouts right away, and are very disappointed to find out that they aren't nearly at the fitness level they thought they were.
有些人认为他们能做最艰难的训练，但令他们非常失望的是他们基本不在他们自己认为的健康水平上。
You do the same workouts every time you are at the gym, use the same machines, etc.
每次在体育馆都做同样的锻炼，都用相同的器械等。
Understand that you will have to let people do their workouts.
明白，你必须让人们做他们的训练。
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