如果你像美国疾病控制与预防中心建议的那样，每周适度锻炼150分钟，或者少于150分钟，你可能就不是一个极限运动员。
If you're moderately exercising for 150 minutes a week, as the Centers for Disease Control and Prevention recommends, or less than that, you're probably not an extreme athlete.
研究表明，在处理一项任务之前，只要锻炼十分钟，就可以通过增加流向大脑的血液量来提高工作效率。
Studies have shown that exercising for as little as ten minutes before handling a task can improve performance by increasing the flow of blood to the brain.
我们锻炼20分钟后，身体可能会劳累。
如果你每次锻炼30分钟，你就可以保持健康。
If you exercise for 30 minutes each time, you will stay healthy.
跑了几分钟后，我告诉她正确的锻炼方法和健康饮食的重要性。
After running for some minutes, I told her the proper ways of exercise and the importance of eating healthy food.
内特还说：在锻炼过程中，每过15分钟你就应该平均喝半杯水。
During exercise, you should drink on average a half a cup every 15 minutes, Nettle said.
此外，60分钟的日常锻炼，并避免刺激性的饮食，如咖啡，巧克力和含白砂糖饮料和食品。
Also, 60 minutes of daily exercise and avoiding stimulants, such as caffeine, chocolate and white sugar found in drinks and foods.
为了获得最佳效果，每周计划3- 4次30分钟的心血管锻炼。
For optimal results, schedule 30 minutes of cardiovascular exercise 3 to 4 times per week.
医生建议每周至少进行三次最少30分钟的心血管锻炼。
Doctors recommend 30 minutes of cardiovascular exercise three times a week at the bare minimum.
你决定在更远处停车并爬楼梯时，在那儿你每天就有10分钟的锻炼。
You decide to park farther away and take the stairs. That's 10 minutes of exercise per day right there.
你决定在更远处停车并爬楼梯时，在那儿你每天就有10分钟的锻炼。
You decide to park farther away and take the stairs.That's 10 minutes of exercise per day right there.
有规律地量自己的体重，以记录你的减肥过程，并尝试每天锻炼30到40分钟。
Weigh yourself regularly to keep track of your progress and try to get 30 to 40 minutes of exercise a day.
每日30- 40分钟的有氧锻炼可以改善身体对胰岛素的反应性。
You need 30 to 40 minutes of aerobic exercise every day to improve your body's responsiveness to insulin.
如果坚持30分钟或者更长时间的有氧锻炼是有助于提高情绪的。
When done regularly 30 minutes or more of vigorous exercise has been shown to improve the symptoms of depression.
公司建议每天锻炼十分钟，每周三次。
The company recommends training ten minutes a day, three times a week.
做10分钟静力锻炼。
从以上看，每个星期三次20分钟的锻炼能提升你的活力水平。
So getting out for just 20 minutes three times a week can really raise your energy level.
在下次跑步或锻炼前，别忘记做5至10分钟的准备活动。
Don't forget to do a 5-10 minute warm-up before your next run or workout.
只要30分钟，每周3次，中等强度的心血管锻炼就这么多。
Only 30 minutes, 3 times per week, of moderate intensity cardiovascular workout is all that it takes.
同时你最好坚持每天至少30分钟的体育锻炼。
You'll also need to find time to exercise for at least 30 minutes nearly every day of the week.
每周锻炼4次，每次持续至少30分钟。
中度的有氧锻炼，一周5天，每天30分钟。
Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a week.
如此锻炼多次或是更久，然后增加跑步时间到2分钟，相应的步行时间为1分钟。
Do this a couple times or more, then increase running to two minutes, with walking for 1 minute.
将它直接与锻炼相比较是困难的，但是伯克估计生理益处是等效的适度的20分钟的锻炼。
Direct comparison with exercise is difficult, but Berk estimates the physiological benefits were equivalent to those of a moderate 20-minute workout.
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。
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.
我知道这个有效因为一天仅简单的锻炼几分钟就可以让你感觉到不同。
I know it is effective because just a simple exercise a few minutes a day can make you feel different.
这项刊登在《新英格兰医学》杂志上的研究表明，看美女10分钟相当于在健身房锻炼30分钟。
According to research published in the New England Journal of Medicine, 10 minutes of ogling is equivalent to a 30-minute gym workout.
如果你没有大块的时间来进行体育锻炼，可以在一天中，分段进行，每次10分钟就行。
If you can't set aside time for a longer workout, try 10-minute chunks of activity throughout the day.
如果你在有坡度的几分钟跑步和没有坡度的几分钟跑步之间变换，你会得到一个更好的，更安全的锻炼。
You'll get a much better, safer workout if you alternate between running a few minutes with an incline and running a few minutes without an incline.
如果你在有坡度的几分钟跑步和没有坡度的几分钟跑步之间变换，你会得到一个更好的，更安全的锻炼。
You'll get a much better, safer workout if you alternate between running a few minutes with an incline and running a few minutes without an incline.
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