2014.07.15【英译中】【供稿】保持苗条,保持健康:夏日健身(下)23句

SiyaHN (Siya) 路人甲
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发表于:2014-07-15 14:11 [只看楼主] [划词开启]

Wear Clothing Designed For Exercise in the Heat
在高温中穿着专为运动设计的衣服

Working out in a cotton t-shirt is a thing of the past.

穿着棉T 运动已经是过时的事情了。

These days, the market is flooded with high-tech clothing and fabrics to help you stay cool in the heat.

近来,市场上充斥着大量高科技衣物和纤维织物,这些能帮助你在高温下保持凉爽。

Wear lightweight, light-colored clothes made of sweat-wicking materials like CoolMax, Drymax or Smartwool, to keep from becoming a hot, soggy mess. 

穿着由吸汗材质酷美斯、洁客或者美利诺等材料做成的轻便浅色衣物,能够让你避免过热以及湿透的状态。

Remember, sweat cools your body as it evaporates from your skin, so clothing that keeps sweat trapped on your body will interfere with this natural cooling mechanism. 

请记住,从皮肤蒸发的汗水将使你的身体降温,因此,将汗水束缚在你身体上的衣服将会干扰这种自然的降温机制。

There are also special materials available that block a portion of the sun's harmful UV rays which can lead to sunburn and overheating. 

也有能阻挡部分有害太阳UV射线的特殊材料,而UV射线可造成晒伤以及过热。

These fabrics are rated by an Ultraviolet Protection Factor (UPF). Like SPF in sunscreen, UPF measures the degree to which fabric disrupts UV rays, ranging from 15 (good) to 50+ (excellent). 

这些纤维织物依紫外线防护因子(UPF)进行分级。 如同防晒霜中的SPF值一样,UPF值用来测量织物阻挡紫外线的程度,其范围从15(好)到50+(极佳)。

Although these fabrics can help prevent sunburn, it is still very important to wear and reapply a sweat-proof sunscreen every 90 minutes, suggests von Werder.
虽然这些纤维织物可以帮助防止晒伤,但是冯.韦尔德建议,涂好防汗防晒霜    ,并且每90分钟补涂一次还是十分重要的。


Acclimate to Hot Environments
适应高温环境


To prevent overheating outside, give your body the chance to adapt to hot environments.

为了防止在室外导致身体过热,给你的身体一个适应高温环境的机会。

If you live in a cool, dry region, the heat and humidity of other areas will come as a shock to your system. 

如果你住在一个干燥凉爽的地区,其他地区的温度和湿度将会对你的生理机能造成冲击。

Ease into training in these environments over a couple of weeks by slowly increasing your exercise intensity and duration.

你可以通过缓步提高训练强度以及持续时间,在这样的环境里轻松地训练数周。

When possible, save your highest intensity training for cooler months. 

如果可能,将强度最高的训练留给稍微凉爽点的月份。

For example, if you're planning to run a marathon, choose a race in early summer or winter. This will allow you to complete your hardest training in the cooler spring and fall months.

举例来说,如果你计划要跑马拉松,选择初夏或是初冬的比赛。这将能让你于较凉爽的春秋月份期间完成最艰苦的训练。

Create a Backup Plan
拟定备用计划


On days when the heat is just too much for your planned workout, have a backup plan that either shortens your workout or takes it inside. 

当温度过高,不适合你的锻炼计划的时候,拟定一个备份计划,或者减少你的锻炼,或者在室内锻炼。

When the heat is too intense, "some people prefer to exercise indoors and take part in an indoor cycling or spinning class, or swim," says Von Werder. 

你在室内锻炼。当温度实在太高,“部分人偏好在室内锻炼,或参加室内的健美车或自行车课程,或者游泳,”冯.韦尔德说道。

Working out indoors may seem boring, but you'll be able to train harder and longer without putting yourself at risk for developing heat-related illnesses. 

在室内锻炼略显无聊,但你可以进行更长时间,更大强度的训练,并避免高温相疾病的威胁。

Finally, make sure you discuss your medical risks with your doctor. If you have a condition that leaves you prone to overheating, plan your workouts accordingly.
最后,确保自己和医生讨论过医疗风险。如果你有易于过热的体质,那么请根据情况制定锻炼计划。


What Should You Drink?
你应该喝什么?


Sports drinks are meant to aid in hydration and replace vital nutrients lost during intense exercise.

运动饮品的目的是帮助补充水分和替换在高强度运动中损失的重要营养成分。

 If you're just going for a morning jog or doing a moderate workout in the gym, water is fine. 

如果你计划晨跑或是在体育馆内进行温和的锻炼,水就足够了。

However, for workouts lasting more than an hour or taking place in extreme heat, a sports beverage will help your body replace sodium and electrolytes lost through excessive sweating. 

然而,对于那些持续时间超过一小时或者是在高温中进行的锻炼,一瓶运动饮料将会帮助你的身体补充在大量出汗中损失的钠和电解质。

Sports drinks may also help prevent dehydration because they're more flavorful -- many people are more likely to keep on sipping a sports drink than plain water because it's tastier.

运动饮品可能也能帮助防止脱水,因为它们更好喝——起白开水,许多人更愿意继续喝运动饮料,因为它们相比而言,更好喝一些。

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最后编辑于:2014-07-20 20:57
分类: 英语
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