成年人运动指南

jacky

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-602.png

Adults （ages 18-64）    成年人（年龄18-64岁）

Cardio Exercise有氧运动

5 Days Per Week 每周五天

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-11547.pngModerate-intensity* activity ORfile:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-15568.pngVigorous-intensity** activity

每次30分钟的中等强度运动或每天15分钟的大强度运动

Increase For Additional Health Benefits 要获得更多的健康益处应相应增加运动量

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-438.pngModerate-intensity* activity ORfile:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-11039.pngVigorous-intensity** activity

每次60分钟中等强度的运动或30分钟的大强度的运动。

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-2565.pngTOfile:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-20894.pngIncrease activity to help lose weight or maintain weight loss.  要减肥或控制体重时运动时间应该达到60-90分钟。

Activity Examples 活动举例

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-11492.pngModerate-intensity: Raking leaves, golfing, biking or car washing.

中等强度：扫树叶，打高尔夫球，骑自行车或洗车。

Vigorous-intensity: Playing sports, climbing stairs or walking uphill.

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-10260.png大强度运动：进行体育运动、爬楼梯或走上坡路。

If you can’t do this much, try to fit in 10 minute chunks of activity throughout your day. Every minute counts!  如果一次不能完成，可以尝试把它分成每次10分钟累积到相应的活动量。

Strength Exercise 力量训练练习

2-3 Days Per Week 每周2-3天

file:///C:/DOCUME~1/ADMINI~1/LOCALS~1/Temp/ksohtml/wps_clip_image-26091.png8–10 strength training exercises with 8–12 repetitions of each exercise (with at least one day of rest in between).

选择8-10个力量训练练习，每组练习进行8-12次重复（每次力量训练相同身体部位时应该最少休息一天）

Include exercises for all major muscle groups. 练习应该包括所有的大肌肉群。

Activity Examples 活动举例

Muscle-strengthening: Sit-ups or push-ups. 肌肉强化训练：仰卧起坐或俯卧撑。

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。

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