所以如果你锻炼经常一些，我猜你肯定会更容易交到美国女孩子。
So if you exercise more often, I bet it will surely be easier for you to date American girls.
如果你锻炼的时间更长或者更久，你会进一步改善你的健康，减少你得慢性病和变胖的危险。
If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.
如果你拿不准是否应进行这种锻炼，咨询一下医生好了。
If you are in any doubt as to whether you should be doing these exercises, consult your doctor.
如果你这样做了，并且能顺利完成锻炼而不被拉向另一个方向，那么就把它变成一种习惯吧。
If you do so and can get through the exercise without being pulled in another direction, make it a habit.
如果你放弃锻炼，肌肉就会萎缩，脂肪会增多。同样地，如果你消耗较多的体能，你就会减掉脂肪。
If you give up exercise, your muscles shrink and fat increases. By the same token, if you expend more energy you will lose fat.
如果你仍对锻炼持怀疑态度，我们只能请你相信我们，试一试。
If you're still skeptical about exercising, we can only ask you to trust us and give it a try.
如果你喜欢游泳或跳舞，你会发现更容易坚持以这些活动为基础的锻炼计划。
If you love to swim or dance, you may find it easier to stick with an exercise program that is built around these activities.
“T”是“善待你的身体”，因为专家说锻炼可以减轻压力，而且如果你吃健康的食物，你的大脑和身体就能吸收所需的营养。
"T" is "treat your body well", because experts say that exercise can reduce stress and also if you eat healthy food, then your brain and your body get the nourishment they need.
尽管步行可以作为一种独立的锻炼方法，但如果你的目标是恢复尊巴课程、打网球、骑行或其他任何运动，步行也是不错的第一步。
Although it can be a workout on its own, if your goal is to get back to Zumba classes, tennis, cycling, or any other activity, walking is also a great first step.
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.
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.
如果你在锻炼时受伤了，那就休息，直到你感觉好些为止。
If you hurt yourself while you are exercising, rest until you feel better.
如果你一直对养成锻炼的习惯拖延，那就穿上你的步行鞋吧。
If you've been procrastinating on forming a habit of exercise, just put on your walking shoes.
如果你有其他的日常习惯，如锻炼身体、与家人通电话，你要在开课前将这些习惯融入到日常生活中，这样就能更好地结合这些习惯来进行日程安排。
If you have other daily routines, such as exercising or talking on the phone with family, work those into your day-to-day life before classes start so that you get a better idea of how they fit in with your schedule.
如果你不计划时间进行锻炼并全心投入，你就很难保持积极性。
If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated.
如果你每天锻炼20次，对防止这一问题是应该非常有效的。
If you do this about 20 times a day it should be sufficient to prevent this happening.
问题的关键是，勇气就像肌肉，如果你不锻炼它，它就会消失。
The thing is that courage is like a muscle. If you don't use it, it withers away.
如果太冷的话，你需要在室内锻炼或者休息一两天。
If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.
因此如果你现在每周锻炼3次，那不要改成每周5次。
So if you're currently working out 3x per, don't change it to 5x per week.
但只要一有空，我们大多数人一定要留出时间锻炼——如果你的健身计划与忙碌的时间表格格不入，那你很可能难以坚持下来。
Most of us have to fit in our workouts whenever we can—and if your plan doesn’t mesh with your busy schedule, you probably won’t stick with it.
在锻炼的同时，如果你密切关注你的肌肉和身体，你的锻炼结果会更加功效强大。
If you pay close attention to your muscles and your body while working out, your results will be much more powerful.
如果你很少锻炼，能量本身就会通过分散你的精力这样的形式来释放。
If you don't exercise regularly, this energy can manifest itself in the form of a distracted mind.
他解释说：“它显示出如果人们开始锻炼，他们的记忆就可以改善。如果你继续锻炼，随着年老而发生的记忆力衰退便可以延缓或者不出现。”
"It appears that if people start exercising their memory may improve and if you continue to exercise, that might delay, or offset, the age-related decline in memory," he explains.
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.
开发你的创造力——如果你不锻炼你的创造力，你大脑某个区域可就整天浪费了。
Tap Into your creativity - If you're not exercising your creativity there are areas of your brain that go wasted every day.
例如，如果你准备早上锻炼，那么你就得在前一天晚上把锻炼服装整理好，并且要比平时起得更早。
For example, for morning exercise, you would have to gather your exercise clothes the night before and get up earlier than usual.
但是如果你很久没有锻炼并且有健康困扰，你可能在开始新的日常锻炼前要与你的医生交流。
But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.
一件要探讨的事：如果你正在爬台阶或者做锻炼，你做深呼吸时有困难吗？
One thing to look for: When you're climbing steps or exercising, do you have trouble inhaling a deep breath?
一件要探讨的事：如果你正在爬台阶或者做锻炼，你做深呼吸时有困难吗？
One thing to look for: When you're climbing steps or exercising, do you have trouble inhaling a deep breath?
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