Get Ready to Get Fit 準備瘦身去
圖片來源：一百隻熊
Summer is here, the time of sun, fun, skin and sweat. Many of us become slightly sedentary over the colder months, and the warm weather can bring us a new lease on life; so get outside, get sweaty and get fit. Here are some great ways to shed those extra kilos.
夏天到了，這是屬於陽光、玩樂、肌膚與汗水的時刻。在寒冷的月份，不少人或多或少變得懶得動，天氣暖和後，總算帶來新生活，就讓自己走出戶外，流流汗、瘦下來吧！以下是一些能幫你甩掉多餘體重的好方法。
Want a six pack and bulging biceps? Hit the gym! Lifting weights has been proven to be one of the most effective tools for fat loss. Words of caution, if you want to get the best results, do the movements correctly. Bad posture, too heavy weights and incorrect movements result in injury. If needed, watch instructional videos on YouTube, find a knowledgeable gym buddy or get a personal trainer.
想要有六塊肌和鼓起來的二頭肌嗎？走進健身房！舉重已經證明是減掉脂肪的最有效的方式之一。但要注意，如果想要達到最好的成果，動作一定要正確。不良姿勢、舉太重或不正確的動作會傷害身體。必要的話，看看YouTube上的教學影片，找到具備專業知識的健身夥伴或個人教練。
Yoga and Pilates are also both excellent forms of exercise that focus on stretching and developing strength with flexibility. While it's unlikely you are going to look like The Hulk (Avengers) doing these exercises you will get a strong core, relieve stress and while they look relaxing and easy, they are challenging and intense.
瑜伽和皮拉提斯也都是集中於伸展和發展肌肉彈力上很好的運動。雖然做這些運動不會讓你看起來像《復仇者聯盟》裡的浩克，但你會有強壯的核心並同時釋放壓力。這些運動看起來放鬆且容易，它們可是很有挑戰性、有強度的。
Got no time you say? High Intensity Interval Training (HIIT) is another proven popular and effective method for cutting fat. Short bursts of intense movements with short resting periods. HIIT can be done at home or outside with minimal equipment.
你說你沒時間？高強度間歇訓練 (HIIT) 是另一種被證明受歡迎又有效的減脂方法。它是間歇的短暫爆發性強度動作，只需要很少的器材，就可以在家或是戶外進行 HIIT。
To maximize your results in the shortest time, set your clear goals and record them. Write down what your lifting, how far you've run etc. and the next time you do it again, try to improve upon it. Another word to the wise, listen to your body! Not every exercise is suitable for everyone. Find something you enjoy doing and the chances are, you'll keep it up.
要在最短時間內達到最大效果，需要設定明確目標並固定記錄。記下舉了多重，跑了多遠等數據，下次再做時，嘗試增加更多一點。舉一反三來說，記得聆聽身體的聲音！並非所有運動都適合所有人。找到你喜歡的運動，就更能持之以恆。
8 Exercise Terms You Should Know 你該知道的8個運動用詞
● cardio
Exercise that raises your heart rate.
心臟的，指能提高心跳率的運動。
●recovery
The time spent recovering after an exercise.
恢復，指運動後復原所花的時間。
●reps
Short for "repetitions". The number of times you perform an exercise.
「重複」的縮寫，指運動的次數。
●set
A group of repetitions. E.g. 3 sets of 20 (reps) pushups.
組，指重複的一群動作。例如3組20次（重複的）伏地挺身。
●spin
A special bike called a spin bike. They have a wheel that provides the resistance, so they're a bit different than a regular stationary bicycle.
飛輪，指的是稱為「飛輪」的特殊腳踏車。它的輪子能提供阻力，所以與一般的健身腳踏車有些不同。
●spot
This means that they are asking you to help them do an exercise with a weight they probably can't lift themselves.
保護，這裡指當有人練習舉重，卻因太重而可能舉不起來時，請你幫忙。
●PR or PB
Short for "Personal Record" or "Personal Best". This is used to describe a new personal achievement.