10 Fitness Hacks to Enhance Your Health and Everyday Life

In our busy, stress-filled lives, the most important thing we can do is take care of ourselves. With all of the craziness in our schedules, it can be hard to find time to do what’s necessary to make sure we are staying healthy and happy.

在我們忙碌、充滿(mǎn)壓力的生活中，我們可以做的最重要的事情就是照顧好自己。在我們計(jì)劃表的所有瘋狂計(jì)劃中，很難找出時(shí)間來(lái)做那些確保我們保持健康快樂(lè)的必要的事情。

To help you manage your time, and take care of your most important resource, your body, here are ten fitness hacks that will save you time and energy, while improving the quality of your life. These fitness hacks will help you sleep better, get in better shape, and get more done, without adding unnecessary stress to your schedule.

為了幫助你管理你的時(shí)間，照顧你最重要的資源，你的身體，這里有十個(gè)將節(jié)省您的時(shí)間和精力，同時(shí)提高你的生活質(zhì)量的健身技巧。這些健身技巧將幫助你睡得更好，更好地保持身材，做更多的事情，而不會(huì)向你的計(jì)劃表增加不必要的壓力。

1.Turn off electronics at least an hour before bed

在睡覺(jué)前至少一個(gè)小時(shí)關(guān)掉電子設(shè)備

When you look at the television screen, computer screen, or your phone, the artificial light stimulates the area of your brain that regulates relaxation and sleep. If you find you have difficulty falling asleep, or sleeping through the night, try reading before bed rather than watching TV, to avoid stimulating your brain and messing up your body’s internal clock.

當(dāng)你看電視屏幕、電腦屏幕或者你的手機(jī)時(shí)，人造光會(huì)刺激你大腦中調(diào)節(jié)放松和睡眠的區(qū)域。如果你發(fā)現(xiàn)你入睡困難或很難整晚安睡，試著在入睡前讀書(shū)，而不是看電視，以避免刺激你的大腦，弄亂你身體的內(nèi)部時(shí)鐘。

2.Spend five minutes meditating before sleep

睡前花五分鐘做冥想

Stress can make it very hard to sleep at night. If you spend just five minutes focusing on your breathing, you can help yourself relax and calm down before bed. If you’re new to meditation, an app like Headspace can help you practice and learn. Otherwise, just turn off any electronics, sit still, and try to focus on nothing but your breathing for at least five minutes (or until you fall asleep).

壓力會(huì)讓人晚上很難入睡。如果你能花五分鐘集中于你的呼吸，這能幫助你在入睡前放松冷靜下來(lái)。如果你對(duì)冥想感到陌生，像Headspace 這樣的app 能幫助你練習(xí)學(xué)習(xí)。否則，就關(guān)掉任何電子產(chǎn)品，靜坐，試著只專(zhuān)注于你的呼吸至少五分鐘（或者直到你睡著）。

3.Use Tim Ferriss’s index card method

使用提姆·菲利斯的索引卡的方法

When you face an overwhelming amount of tasks, steal this method from famous life-hacker Tim Ferriss, rather than shutting down. Each morning, take an index card, write down the two things you absolutely must get done that day, and carry it with you. When you feel overwhelmed, just look at your card and focus on those tasks. An index card limits the size your to-do list can be.

當(dāng)你面對(duì)一個(gè)巨大的任務(wù)量，從著名的生活黑客提姆·菲利斯偷來(lái)這個(gè)方法，而不是停下來(lái)。每天早上，拿一張索引卡，寫(xiě)下你絕對(duì)必須完成的2件事情，并隨身攜帶著它。當(dāng)你感到不知所措時(shí)，就看你的卡片，并專(zhuān)注于上面那些工作。一個(gè)索引卡限制了你的任務(wù)列表的大小。

4.Each night, make a list of the next day’s tasks

每天晚上列下明天要做的任務(wù)

This will aid productivity, and help you clear your mind before bed. Each night, simply write down the tasks you know you have to get done the next day, starting with the most important one. As you go about your day, work your way down the list, crossing them off as you complete them. Crossing things off a physical list can also help you feel more accomplished, and keep you motivated as you go about your day.

這將有助于提高效率，幫助你在入睡前整理思路。每一天晚上，你都要寫(xiě)下你所知道第二天要完成的任務(wù)，從最重要的任務(wù)開(kāi)始。當(dāng)你開(kāi)始這一天時(shí)你，按你的列單工作，當(dāng)你完成時(shí)就劃去它們。在一個(gè)具體的名單上劃去事情也可以幫助你更有成就感，并保持你去完成這一天工作的動(dòng)力。

5.Use bodyweight circuits to stay fit at home

使用體重電路在家塑身

The gym is huge time and money commitment. Find challenging bodyweight circuits, and you’ll be able to workout at home, without spending hours and money at the gym. Focus on compound movements and workout routines, like squats, lunges, pushups, planks, and leg lifts, and you’ll train all the major movements.

健身館需要很多時(shí)間和金錢(qián)。找到挑戰(zhàn)體重電路，然后你就可以在家鍛煉，而不用花幾個(gè)小時(shí)和大量金錢(qián)在健身館中。專(zhuān)注于復(fù)合運(yùn)動(dòng)和鍛煉，比如深蹲，弓步，俯臥撐，木板，腿升降，你就能做到所有重要的運(yùn)動(dòng)。

6.Perform fast exercises or stretches during television commercial breaks (or between Netflix episodes)

在電視商業(yè)廣告時(shí)（或者在Netflix的劇集）做一些快速的運(yùn)動(dòng)或伸展

The most common excuse to not exercise is lack of time, yet most of us watch TV on a regular basis. During television breaks, get up and do something – 10 burpees, 15 crunches, or some stretching; it all adds up at the end of the day.

最常見(jiàn)的不鍛煉理由是時(shí)間不足，但我們大多數(shù)人都在定期看電視。當(dāng)電視播廣告時(shí)，就起來(lái)做點(diǎn)事–10套皮操，15個(gè)仰臥起坐，或一些伸展；這一切都在一天結(jié)束的時(shí)候都可以做。

7.Start each day with a pinch of Himalayan salt and lime juice in water

試著每天用一點(diǎn)兒用水混合的喜馬拉雅山鹽和酸橙汁

According to legendary strength and wellness expert, Charles Poliquin, drinking a glass of water mixed Himalayan pink salt and lime juice each morning helps balance your pH, gives you energy, and keeps your internal processes running smoothly. Plus it tastes good, and after a long night’s rest, you need to rehydrate. Salt will help your body retain more of that water.

根據(jù)傳奇的力量和健康專(zhuān)家的查爾斯波里庫(kù)恩的說(shuō)法，每天早上喝一杯混合喜馬拉雅粉紅鹽和酸橙汁的水能幫助平衡你的pH值，給你能量，讓你身體內(nèi)部的吸收消化順利運(yùn)行。

8.Drink a large glass of water every time you eat

每次吃飯時(shí)喝一大杯水

Every time you eat, even if it’s a snack, be sure to drink a large glass of water during your meal. Not only will this ensure you stay adequately hydrated, but it may also help you eat less, if you are trying to be mindful of your portions.

你每次吃飯，哪怕是零食，一定要在你吃時(shí)喝一大杯水。這不僅確保你保持充足的水分還能有助于于你吃的更少，如果你想節(jié)食的話(huà)。

9.Drink a glass of low-fat chocolate milk after you exercise

鍛煉后喝一杯低脂巧克力牛奶

After a physically demanding activity, such as a tough workout, you’ll want to supply your body with carbs and protein to help you refuel and recover. Sure, you can mix a fancy protein shake, or go to the local juice bar, but something like chocolate milk provides a quick and tasty protein and carb-filled treat. Yes, it has sugar, but after a strenuous workout, your body will use most of those carbs and protein to replenish your exhausted muscles.

在做完一次體力活動(dòng)，如艱苦的鍛煉后，你要給你的身體提供碳水化合物和蛋白質(zhì)來(lái)幫助你加油和恢復(fù)。當(dāng)然，你可以混拌奇特的蛋白質(zhì)奶昔，或者去當(dāng)?shù)氐墓?，但像巧克力牛奶這樣的東西能很快提供給你美味的蛋白質(zhì)和碳水化合物。是的，它含糖，但經(jīng)過(guò)艱苦的鍛煉，你的身體會(huì)使用大部分的碳水化合物和蛋白質(zhì)來(lái)補(bǔ)充你疲憊的肌肉。

10.Spend five minutes stretching after each workout

每次健身后花5分鐘時(shí)間伸展身體

If you skip stretching, you’re putting yourself on the fast track to a tight, stiff, and sore body. Take five minutes after each workout to properly cool down and stretch. Even if you only have 30 minutes in the gym, spend those last 5 stretching – it will do wonders for your recovery.

如果你跳過(guò)伸展身體這以步驟，很快就會(huì)感到身體緊繃，僵硬，疼痛。每次健身后花五分鐘延伸適當(dāng)緩和下來(lái)、做些伸展活動(dòng)。即使你只在健身館呆30分鐘，花最后5分鐘做伸展——這會(huì)非常有益于你的恢復(fù)。

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