Give yourself a jolt in the morning with these easy ways to get more energy.
早晨通过这些简单的方法获得更多能量,给自己一击。
1. Sweat a little.
1. 出一点汗。
Studies show that people who exercise in the morning sleep better, says Jessica Matthews, a director for the American Council on Exercise. Get active outdoors between 6:30 and 8:30 a.m.; it's the prime window to wake your body with sunlight, kicking off a healthy sleep-wake cycle.
美国运动协会主任杰西卡•马修斯称,研究发现,早晨锻炼的人会睡得更好。早上6:30——8:30进行活跃的户外运动;这是通过阳光唤醒你身体,开启健康的醒睡周期的主要窗口。
2. Speed up your walk.
2. 加快步伐。
Hard-wiring a healthy habit now will pay off big-time later. A University of Pittsburgh Medical Center researcher found that people over 65 who walk at a pace of at least 2.5 miles per hour live longer than those who don't. To burn extra fat and calories, try interval training: Walk fast for one block and slow down for the next.
现在形成一个固定的健康习惯会在后来得到好处。匹兹堡大学医学中心的一项研究发现,超过65岁走路速度至少为每小时2.5英里的老人,比那些没有走路没这么快的人更长寿。想减肥,就尝试间歇训练:在一个街区走得快而另一个街区走慢。
3. Fuel your body.
3. 给身体提供能量。
"Breakfast eaters tend to be thinner than breakfast skippers, who are more likely to overindulge later," says registered dietitian Dawn Jackson Blatner. Aim for a 400-calorie meal such as oatmeal with berries and walnuts.
“吃早餐的人比不吃早餐的人更瘦,不吃早餐的人后来会吃得太多。”注册营养师道恩•杰克逊• 布拉特纳说。保持吃一份含400卡路里的早餐,如含有浆果和核桃的燕麦粥。
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