青少年运动指南

jacky

Adolescent（ages 11-17）    青少年（年龄 11-17岁）

Cardio Exercise 有氧运动

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-399.png5-7 Days Per Week 每周5-7天

Aerobic activity at either moderate intensity* or vigorous intensity**; with at least 3 days each week of vigorous-intensity** activity.

每次60分钟中等强度或大强度的有氧运动，其中每周最少有3天进行大强度运动。

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-505.pngActivity Examples  活动举例

Moderate-intensity: Skateboarding, bicycling or walking to school.

中等强度：滑板，骑自行车或走路去学校。

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-22102.pngVigorous-intensity: Jumping rope or playing sports (i.e., soccer, basketball or ice/field hockey).

大强度运动：跳绳或进行体育活动（例如：足球、篮球或曲棍球）

Strength Exercise力量训练

3 Days Per Week 每周三天

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-15841.pngStructured around light resistance, controlled movement and proper technique to minimize risk of injury.

结合较轻的重量、可控制的动作及合适的动作技术来降低受伤的风险。

Activity Examples  活动举例

Muscle-strengthening: gymnastics and rope climbing.

肌肉强化训练：体操和爬绳运动。

Remember to stretch every time you exercise, or at least 3 times per week.

记得在每次运动的时候进行拉伸，或每周最少拉伸三次。

Adolescents and adults with disabilities should work with their health care provider to identify the types and amounts of physical activity appropriate for them. Whenever possible, adolescents and adults with disabilities should meet the physical activity guidelines for their age group or participate in as much activity as their condition allows.

残疾青少年及成年人应由他们的健康保健医师来为选择适合他们的体力活动的种类及活动量。如果可以，残疾青少年及残疾成年人应该达到与他年龄相符的体力活动指南推荐的运动量或在他们身体状况允许的条件下尽可能的多运动。

On a scale of 0–10, with 0 equaling inactivity or rest and 10 equaling maximum effort: *moderate-intensity refers to activity that is usually performed at a 5 or 6 level of effort. **vigorous-intensity refers to activity that is usually performed at a 7 or 8 level of effort.

以0-10的级别来划分，0表示休息或不运动，10表示最大费力程度的运动。

中等强度运动通常是指5-6的费力程度。大强度通常是指7-8的费力程度。

该贴已经同步到 jacky的微博