为每周计划的训练课挑选一个时间。
每周计划把工作带回家一天，那天尽可能多做工作。
Plan to take work home just one day per week, and use that day to complete as much work as possible.
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.
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