噢，瞧见他手上拿的纸了吗?那是我一周锻炼计划的坐标方格。
Oh, and see the paper in his hand with my exercise grid for the week?
很多人都定有运动计划，一些人一周锻炼一次，一些人锻炼得更少。
Many keep a fitness program; some exercise once a week, and some even less.
锻炼也不要过度，一份健康的训练计划可以很简单，比如一周锻炼三次，每次锻炼20分钟到1个小时。
There's no need to work out obsessively. A healthy routine can be as simple as exercising 20 minutes to 1 hour three days a week.
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