Do you follow the health recommendations and exercise 30 minutes a day, five days a week? Well, a new study published in March 2010 in the Journal of the American Medical Association says that might not be enough to keep off weight gain as you age. Instead, the study recommends 60 minutes a day, every day. Personal trainer Andrea Metcalf reads the fine print and has tips to maximize your workout intensity.
你是否聽從了健身建議，一周運(yùn)動五天，平均每天30分鐘？2010年3月美國醫(yī)藥學(xué)會期刊的一項(xiàng)新研究表明，這個(gè)運(yùn)動量似乎不足以讓你瘦下來。同時(shí)，研究建議每天都要做長達(dá)一小時(shí)的運(yùn)動。私人教練Andrea Metcalf在認(rèn)真的閱讀細(xì)則之后，給出了一些能加大訓(xùn)練強(qiáng)度的建議。

I have always been a proponent of adopting a healthy diet and lifestyle. On the diet side, I do that by eating breakfast, lunch, dinner and two small snacks throughout the day. As for exercise, a new study says to beat the midlife bulge, women who eat a normal diet need 60 minutes of moderate exercise to prevent weight gain.
我總是很積極的去改善我的營養(yǎng)餐以及生活方式。就飲食方面，我每天按時(shí)吃一日三餐外加兩次小點(diǎn)心。在鍛煉方面，新的研究表明為防止中年發(fā)福，正常飲食的女士們必須堅(jiān)持每天適度運(yùn)動一小時(shí)。

If you can't get in a full hour of "moderate" exercise, maybe it's time to up the ante with some "vigorous" exercise. Studies have shown that incremental exercise (steadily building intensity throughout a workout) and exercise intensity (mixing short bursts of working out hard and periods of rest) adds to the number calories burned, which is exactly what you'll need to beat the waistline crisis in your 40s and beyond.
如果你適度運(yùn)動無法滿一小時(shí)，那也許你需要加大一些運(yùn)動強(qiáng)度。研究表明增量運(yùn)動（在運(yùn)動過程中逐步增加強(qiáng)度）以及運(yùn)動強(qiáng)度（包括短時(shí)間的運(yùn)動和休息時(shí)間）能夠加速卡路里的燃燒，這可是你超過四十歲之后減肥的最大敵人哦！

Here are few ideas to bump up your workout's intensity.
下面是能提升運(yùn)動強(qiáng)度的一點(diǎn)小貼士：

Walking
走路

Try using core-balancing shoes like Skechers Shape-Ups. Or, add Nordic walking poles into your walk. Also, look for stairs, inclines, hills and varied terrain. You may be able to cut that hour into a bite-size 30 to 45 minutes.
穿上斯凱奇塑身鞋，外加走路桿來步行吧。尋找那些臺階，下坡，山丘這些不同的地形。這樣你就可以把一小時(shí)的運(yùn)動時(shí)間縮短到30-45分鐘。

Running
跑步

Try speed intervals. Run sprints for 20 seconds, then jog the 40-second recovery. You can cut that run down to about 30 minutes.
注意快跑慢跑交替。先沖刺20秒，再慢跑40秒讓自己緩和。這樣，你的運(yùn)動時(shí)間就可縮短至半小時(shí)了。

Swimming
游泳

Use a pull buoy or switch your stroke. If you only swim one stroke, your muscles become very efficient and you'll burn fewer calories. Try going from freestyle crawl to backstroke to butterfly. This circuit will change up the muscle groups and muscle recruitment.
使用拉浮標(biāo)或改變你的泳姿。如果你始終用一個(gè)泳姿，你的肌肉會變得越來越有力，消耗的卡路里也就越來越少。試著從自由泳到蛙泳再到蝶泳吧。這樣的循環(huán)能改變你的肌肉組織和肌肉增加。

Biking
騎自行車

Wear cycling shoes or install toe cages on your pedals. The added stability, although it may take some time to learn to clip in and out, will allow you to use more hamstring power and build your backside. Now, try out those big hills you've been avoiding and see your workout intensity build.
穿上騎車鞋或在自行車的踏板裝上腳趾籠。這也許會讓你花點(diǎn)時(shí)間學(xué)習(xí)如何使用腳趾籠，但它所增加的穩(wěn)定度能讓你使用更多的肌腱力量，強(qiáng)化腳背?，F(xiàn)在，試著去騎那些你一直躲著的山丘吧，看看你的運(yùn)動強(qiáng)度如何越變越大。?