你通常多久鍛煉一次？近年來，很多人都開始熱衷于通過健身運動來保持身體健康。如果你也想設計一套適合自己的鍛煉計劃，從而擁有令自己滿意的身材或改善健康，卻沒有足夠的資金雇用私人教練，那么應該怎樣著手準備呢？如果你完全摸不著頭緒，那就讓本集的《隨身英語》來教給你幾個自主健身的小貼士吧。

課文內容

Vocabulary: fitness 詞匯：健身

It’s very common these days for people to have a gym regime. Whatever the drive behind it, whether health-related, performance-related or just plain vainglory, it is not uncommon for people to take some sort of regular exercise each week.

But if you’ve never done it before, what’s the best way to go about it? Well, many people make use of a PT – that’s a personal trainer. This might be because they’re wet behind the ears or maybe they just don’t want the aggro of designing their own workout plan. A PT will create a bespoke plan for you based on your aims. They will tailor it to your current abilities and, better still, they will teach you how to move in a way that won’t incapacitate you.

However, the trade-off with a PT is the price. Each hourly session can be steep considering the double whammy of having to pay both the PT and membership of the gym, too. If you are at all strapped for cash then regular sessions might be out of your budget.

So what’s left? Well, if you have the grit for it, you can make your own regime. It’s relatively easy to do if you have the know-how. But before you do, here are some basic pointers.

First, keep your fitness goal in mind. Are you looking to slim down, bulk up, get shredded or increase your abilities? Whatever it is, make sure the things you choose to do are in pursuit of that goal. Next, do your research. These days, social media is chock-full of fitness videos and advice. Watch as many of these as possible, but make sure to be a little critical of them – everyone has a different physique and what works for one may not work for another. Finally, keep your feet on the ground. Be patient with yourself and set realistic goals – it takes at least three months to see any realistic body changes. And don’t be overzealous – never work in pain – a good workout is difficult and challenging, but never painful. Pain means you are damaging yourself.

If nothing else, focus on calisthenics – these are the basic body movements which everyone can do anywhere, even at home. They include squats, push-ups, pull-ups and crunches, among other things. Do as many of one exercise as you can without stopping, and then try and repeat that number twice more – make sure you sweat, and don’t forget to rest for a minute in between!

詞匯表

gym regime 健身計劃、健身方法
vainglory 虛榮心
wet behind the ears 無所適從的、毫無經驗的
aggro 麻煩
bespoke 量身定制的
incapacitate 使人無法做…
trade-off 妥協、讓步
steep 價格極高的（口語） 
double whammy 雪上加霜，雙重打擊
strapped for cash 手頭緊
know-how 專業知識
slim down 變得苗條、瘦下來
bulk up 變得更壯
shredded 肌肉線條分明的（口語）
physique 體格
keep your feet on the ground 腳踏實地
overzealous 過度熱衷的
calisthenics 健美操
squat 蹲起運動
push-up 俯臥撐
pull-up 引體向上
crunch 仰臥起坐 

測驗與練習

1. 閱讀課文并回答問題。

1. What reasons do people have for following a gym regime?     

2. Why might people make use of a PT?    

3. What types of fitness goals do people have to keep in mind when making a plan?

4. Why is social media a good place to look for exercise plans?    

5. In what way should you keep your feet on the ground?    

2. 請你在不參考課文的情況下完成下列練習。選擇一個意思合適的單詞填入句子的空格處 。

1. I’ve never lifted weights at the gym. I only do ______ to keep fit. That’s how our bodies are designed.

aggro       push-ups       calisthenics       vainglory

2. Sorry, kids. I’ll have to take you to the cinema next week. I’m a little bit ______ at the moment, so I can’t afford it.

trade-off       steep        behind the ears       strapped for cash

3. The advantage is that you’ll be much closer to work, but the ______ is that you’ll be paying a lot more rent. Do you think it’s worth it?

bespoke       trade-off       the know-how       physique

4. If you have any computer problems, ask John. He’s the one with ______. He can fix any problem

the know-how       double whammy       incapacitate       crunches

5. Hi. It’s my first day and I’m very ______. Can you help me with this computer system?

shredded       regime       aggro       wet behind the ears

答案

1. 閱讀課文并回答問題。

1. What reasons do people have for following a gym regime?
health related reasons, performance related reasons or just plain vainglory

2. Why might people make use of a PT?
Either they’re wet behind the ears or they don’t want the aggro of designing their own work out plan

3. What types of fitness goals do people have to keep in mind when making a plan?
slim down, bulk up, get shredded or increase their abilities

4. Why is social media a good place to look for exercise plans?
These days, social media is chock-full of fitness videos and advice.

5. In what way should you keep your feet on the ground?
Be patient with yourself, set realistic goals and don’t be overzealous.

2. 請你在不參考課文的情況下完成下列練習。選擇一個意思合適的單詞填入句子的空格處 。

1. I’ve never lifted weights at the gym. I only do calisthenics to keep fit. That’s how our bodies are designed.

2. Sorry, kids. I’ll have to take you to the cinema next week. I’m a little bit strapped for cash at the moment, so I can’t afford it.

3. The advantage is that you’ll be much closer to work, but the trade-off is that you’ll be paying a lot more rent. Do you think it’s worth it?

4. If you have any computer problems, ask John. He’s the one with the know-how. He can fix any problem

5. Hi. It’s my first day and I’m very wet behind the ears. Can you help me with this computer system?