健身专家解释了为什么各种锻炼很重要。这里有
10 条提示，可确保您的锻炼保持有效和有趣。 A fitness expert explains why a variety of exercises is important. Here are 10 tips to ensure your workout remains effective and interesting.
多样化是全面健身计划的重要组成部分。它不仅可以防止无聊，而且进行各种形式的运动将挑战您的身心以适应不同的强度、运动和认知刺激。
Variety is a vital element of a well-rounded fitness routine. Not only does it prevent boredom, but performing various forms of exercise will challenge both your body and mind to adapt to different intensities, movements and cognitive stimuli.
例如，如果您每天在午休时间在跑步机上步行或跑步，那么您就是在提供持续的心肺功能挑战。但是，如果您在周末去远足小径散步，多变的地形和不断变化的强度会让您的身心保持警觉，并以新的方式挑战它们。
For example, if you walk or run on the treadmill every day during your lunch break, you're providing a consistent cardiorespiratory challenge. But, if you take that walk out to a hiking trail on the weekends, the varied terrain and the constantly shifting intensity will keep your mind and body on their toes and challenge them in new ways.
此外，以相同的方式反复锻炼相同的肌肉群最终不仅会变得乏味，而且效果也会降低，因为身体会适应这种特定形式的“压力”，不再改善其功能。培训刺激需要系统地和定期地改变以持续改进。
In addition, repeatedly working the same muscle groups in the same ways will eventually become not only boring, but also less effective because the body will adapt to that specific form of "stress" and no longer improve its function. The training stimulus needs to be systematically and periodically altered for continued improvements.
此外，多样性可以为您的日常锻炼带来兴奋、挑战和乐趣。
In addition, variety can bring excitement, challenge and fun to your exercise routine.
确保您的锻炼多样化
Make Sure Your Workout Has Variety
当您谈论体育活动时，多样性可以有多种形式。例如，如果您喜欢轮滑或游泳，您可能希望将这些活动纳入您的日常生活中。然而，如果你每天早上在健身房跳上椭圆机并且不想修改什么是一致的例程，那么多样性可能意味着每周增加一天的高强度间歇或使用椭圆机作为循环的一部分 -除了心肺功能外，还针对肌肉耐力的训练计划。
Variety can take many forms when you're talking about physical activity. If you enjoy roller skating or swimming, for example, you may want to incorporate those activities into your routine. However, if you hop on the elliptical machine at the gym every morning and don't want to tinker with what is a consistent routine, variety may mean adding high-intensity intervals one day a week or using the elliptical as part of a circuit-training program that targets muscular endurance in addition to cardiorespiratory fitness.
10 种混合锻炼计划的方法
10 Ways to Mix Up Your Exercise Routine
考虑以下 10 种策略来丰富您的日常生活。这些技巧可以帮助您保持锻炼的趣味性，并不断朝着健康、健身和保健目标迈进。
Consider the following 10 strategies to spice up your routine. These tips can help keep your exercise interesting and make continued progress toward your health, fitness and wellness goals.
和朋友一起锻炼
Exercise with a friend.
有一个锻炼伙伴不仅让事情变得更有趣，而且还增加了一种责任感，实际上可以让你更有规律地锻炼。在你可能缺乏动力的那些日子里，知道别人在指望你，这可能是你去健身房所需的动力。
Having a workout partner not only makes things more fun but also adds an element of accountability that can actually make you exercise more regularly. Knowing someone else is counting on you can be the push you need to make it to the gym on those days when your motivation may be lacking.
专注于“身体活动”而不是“锻炼”
Focus on "physical activity" rather than "exercise."
将运动重新定义为体育活动提醒我们，运动不一定要严格控制或以健身房为基础才能有效。例如，如果您喜欢跳舞或园艺，请将这些融入您的日常生活中，以增加多样性和乐趣。
Reframing exercise as physical activity reminds us that movement doesn't have to be regimented or gym-based to be effective. If you enjoy dancing or gardening, for example, incorporate those into your routine to add variety and fun.
尝试新课程
Try a new class.
如果您有固定的日常活动，请尝试新的团体健身课程。例如，如果您经常参加舞蹈课程，瑜伽或普拉提课程可能会提供一种您甚至没有意识到自己错过的健身元素。
If you have a set routine, mix things up by trying a new group fitness class. For example, if you regularly attend dance-based classes, a yoga or Pilates session may deliver an element of fitness that you didn't even realize you were missing.
此外，如果您通常自己锻炼，加入课程可能是一种受欢迎的节奏变化，让事情变得更有趣。
Also, if you typically work out on your own, joining a class can be a welcome change of pace that makes things a bit more fun.
“游戏化”你的锻炼
"Gamify" your workouts.
有各种各样的方法可以“游戏化”您的锻炼，从字面上与家人一起玩积极的视频游戏到通过掷骰子或翻转卡片来确定锻炼或重复次数来为锻炼添加机会元素正在表演。
There are all kinds of ways to "gamify" your workouts, from literally playing active video games with your family to adding an element of chance to your workouts by rolling dice or flipping over cards to determine the exercise or the number of repetitions you'll be performing.
在伙伴锻炼中增加竞争也可以增加乐趣因素，同时增加强度。例如，在您的伴侣进行自重深蹲时挑战自己握住木板，然后转换角色。他们做的越多，你需要做的平板支撑越长。
Adding competition to a partner workout can also add to the fun factor while increasing the intensity. For example, challenge yourself to hold a plank while your partner performs body-weight squats and then switch roles. The mores reps they do, the longer you have to plank.
尝试锻炼视频或应用程序
Try exercise videos or apps.
锻炼视频和应用程序是为家庭锻炼程序增添多样性的好方法。网上有无数视频，所以每周接受“30 天瑜伽”挑战或尝试一种新的锻炼方式。您还可以使用应用程序来跟踪您的表现和进度，当您难以保持正轨时，这可能是一个很好的动力来源。
Workout videos and apps are a great way to add variety to home-based exercise routines. There are countless videos online, so take on a "30 days of yoga" challenge or try one new type of exercise each week. You can also use apps to track your performance and progress, which can be a great source of motivation when you're having a hard time staying on track.
报名参加活动
Sign up for an event.
当您想要实现某事或参加某项活动时，设定一个日期提供了一个内置的截止日期和一组目标。例如，如果您在六个月后报名参加半程马拉松比赛，这将成为坚持严格的锻炼程序的动力，并在此过程中以垫脚石为目标。短期和长期目标的结合可以非常激励人心。
Having a set date when you want to achieve something or take part in an event provides a built-in deadline and set of goals. For example, if you sign up for a half-marathon six months from now, that will serve as motivation to stick to a strict exercise routine with steppingstone objectives along the way. The combination of short- and long-term goals can be very motivating.
改变锻炼的重点
Change the focus of your workout.
也许您每天早上在健身车上锻炼 30 分钟，以增强心肺耐力。通过增加间隔来改变事情，以关注强度而不是持续时间。
Perhaps you perform 30 minutes on the exercise bike every morning to build cardiorespiratory endurance. Change things up by adding intervals to focus on intensity rather than duration.
或者，如果您经常进行力量训练，请改变运动的节奏，缩短运动之间的休息时间，或者减少组数但增加重复次数。以新的方式挑战身体可以带来新的结果，即使在熟悉的锻炼环境中也是如此。
Or, if you regularly perform strength-training workouts, change the tempo at which you do the movements, shorten the rest periods between exercises or do fewer sets but with more repetitions. Challenging the body in new ways can drive new results, even within the context of a familiar workout.
到外面去
Head outside.
在户外锻炼是增加锻炼多样性的好方法。 户外运动——也称为绿色运动——提供压力缓解和其他健康益处，超出了在室内进行相同运动时所看到的效果。
Exercising outside is a great way to add variety to a workout. And outdoor exercise – also known as green exercise – provides stress relief and other health benefits beyond what's seen when performing the same exercise indoors.
上课
Take lessons.
不要害怕成为初学者。 学习新形式的体育活动——从跳舞到单桨冲浪——是刺激身心的好方法。 而且，您可能会发现一种新的激情，成为您积极生活方式的支柱。
Don't be afraid to be a beginner. Learning new forms of physical activity – from dancing to paddle boarding – can be a great way to stimulate both the mind and body. And, you might just discover a new passion that becomes a mainstay in your active lifestyle.
加入一个休闲联盟
Join a recreation league.
玩游戏是在享受乐趣和结识新朋友的同时保持活力的完美方式。 许多社区都有成人娱乐联盟，从玉米洞和匹克球到踢球和沙滩排球，应有尽有。
Playing games is the perfect way to get moving while having fun and meeting new people. Many communities have adult recreation leagues, playing everything from cornhole and pickleball to kickball and beach volleyball.
无论比赛水平如何，进行体育运动都是一个很好的提醒，即健身和健康并不总是与计算次数、步数或卡路里有关。
Playing sports, no matter the level of competition, is a great reminder that fitness and wellness isn't always about counting reps, steps or calories.
