下午跟晶晶练了三组肩背，我拿矿泉水练的，又跟费教练
100天减20斤第六十七天。
挑战100天减20斤的第67天，今早又化身成能干豆子了，做米糕跟抖音上学的，很成功。我放了点蜜枣，甜甜的好吃。我吃了三个，哥哥吃了三个，小弟吃了四个，他们俩还喝了酸奶碗。吃完早饭来西双湖跳操，今天没有拍跳操的视频。
午饭这是我原计划要吃的午饭，为什么要吃这个豆角和茄子？昨天晚上躺在床上的时候刷抖音，看到人家吃这个豆角茄子，可香可香了，直咽口水的那种。我放了一点点辣椒，吃第一口的时候就已经开胃了，所以这第一份没够吃，我又加了一份。这是第二份，可好吃了。今天中午又吃多了，这第二份吃完还有第三份，第三份是一个米糕和一点点的菜。
下午送完孩子上学，我又做了50分钟的运动，感觉也消耗了一点卡路里。今天就这样了，明天见。
让我们在健身房学习英语吧！🏋🏽🏃💪【字幕版】
Let's learn English at the gym.
让我们在健身房学英语吧
Well, welcome to this English lesson at the gym.
好了 欢迎来到体育馆的英语课
I want to start this lesson by teaching you two phrases that we use
我想从教你们两个我们使用的短语开始这一课
to describe people who regularly go to the gym.
用来形容经常去健身房的人
We would say that they are in shape, or we would say that they are fit.
我们会说它们的形状很好 或者我们会说它们很合适
If you go to the gym regularly, if you exercise
如果你经常去健身房 如果你锻炼身体
regularly, eventually your body changes.
最终 你的身体会有规律地改变
And we would then describe you
然后我们会描述你
by saying that you are in shape, or saying that you are fit.
通过说你的身材很好 或者说你很健康
So this is what we would call a gym.
这就是我们所说的健身房
You would come to a gym if you want to exercise or if you want to work out.
如果你想锻炼或者想锻炼身体 你会去健身房
We can also use the noun form, though,
不过 我们也可以用名词形式
we can say you come to a gym to do a workout.
我们可以说你来健身房锻炼身体
Notice it becomes one word then.
注意 然后它就变成了一个单词
A gym has all of the equipment that you need in order to exercise.
健身房有你锻炼所需的所有器材
It has all the equipment you need in order to work out or to do a workout.
它有你锻炼或做锻炼所需的所有设备
So this is a really nice gym.
所以这是一个非常棒的健身房
This gym actually doesn't require a membership, though, for me,
不过 对我来说 这家健身房实际上不需要会员资格
because it's at my school.
因为它在我的学校
But most gyms will require that you pay a membership
但大多数健身房都会要求你支付会员费
fee, that you get a membership so you can go to that gym.
费用 你可以成为会员 这样你就可以去那个健身房了
So a gym is a place where you can go to exercise or to workout.
所以健身房是一个你可以去锻炼或锻炼的地方
So there are two things that you can do before you workout.
所以 在锻炼之前 你可以做两件事
The first is that you can do a warm up when you do a warm up.
第一个是你可以在热身的时候做热身
You lift lighter weights or you walk before you run
你先举重 或先走后跑
so that your body is ready for the exercise.
这样你的身体就可以做好锻炼的准备了
So the first thing you can do is warm up.
所以你能做的第一件事就是热身
The second thing you can do is that you can stretch.
你可以做的第二件事是你可以伸展身体
You can do things like this to stretch out the muscles in your body
你可以做这样的事情来伸展你身体的肌肉
to get ready to do some harder exercise.
准备做一些更难的运动
If I'm going to run, I usually walk for about ten
如果我要跑步 我通常步行大约10分钟
or 15 minutes before I run as a warm up.
或者在我跑步前15分钟热身
And then after I walk, I do some light stretching before I run.
然后在我走完后 我在跑步前做一些轻微的伸展运动
By the way, I also stretch after I run.
顺便说一下 我跑步后也会伸展身体
At my age, stretching is as important as the exercise.
在我这个年纪 伸展和锻炼一样重要
One type of exercise is called cardio,
有一种运动叫做有氧运动
which is short for cardiovascular training.
这是心血管训练的简称
These are exercises you do to improve the fitness of your heart and lungs.
这些锻炼都是为了改善你的心肺健康
One of the things you can do is you can use a treadmill.
你可以做的其中一件事是你可以使用跑步机
A treadmill is an exercise machine that you can use for walking or running.
跑步机是一种锻炼身体的机器 你可以用来走路或跑步
You can also just walk or jog outside if you want as well.
如果你愿意 你也可以在户外散步或慢跑
Now, I can't show you other
现在 我不能给你看其他的
exercise machines for cardio here because we don't have them.
这里没有有氧运动器材 因为我们没有
But you could use an exercise bike.
但是你可以用一辆健身车
You could use an elliptical machine.
你可以用椭圆机
You could use a rowing machine.
你可以用划船机
All of those are great for raising your heart rate.
所有这些都对提高你的心率很有帮助
One of the things that you measure
你衡量的一件事是
when you do cardio is you measure your heart rate.
当你做有氧运动时 你会测量你的心率
How many beats per minute is your heart beating?
你的心跳每分钟有几次？
For me, I know I'm getting a good cardio workout
对我来说 我知道我正在进行一次很好的有氧运动
if my heart rate is above 135 beats per minute.
如果我的心率超过每分钟135次
If it goes above 175 beats per minute, that's a little too high
如果每分钟超过175次 那就有点太高了
and I will slow down.
我会放慢脚步
So cardio is one way to improve your cardiovascular fitness.
因此 有氧运动是改善心血管健康的一种方式
It's a way to improve the fitness of your heart and your lungs.
这是一种改善心脏和肺部健康的方法
Another type of exercise involves using weights to make your body stronger.
另一种类型的锻炼包括使用重量来使你的身体更强壮
And we call this lifting weights or weight lifting or weight training
我们称之为举重或举重或举重训练
or strength training or resistance training.
或力量训练或抵抗力训练
It has a lot of names.
它有很多名字
And it's used to describe anything you do with weights like these free weights,
它被用来描述你用重量做的任何事情 比如这些自由重量
free weights or any weights not attached to a machine.
自由重量或没有固定在机器上的任何重量
This particular type of free weight is called a dumbbell.
这种特殊类型的自由重量被称为哑铃
Down here on the floor I have a barbell.
在地板上我有一个杠铃
You can see it's just a little bit longer than a dumbbell.
你可以看到它只比哑铃长一点
And over here, I also have what's called a kettlebell.
在这里 我还有一个叫壶铃的东西
So a kettlebell is kind of a fun little weight that you can do
壶铃是一种有趣的小重量 你可以做
other things with that would be impossible with a dumbbell or a barbell.
用哑铃或杠铃做其他事情是不可能的
So those are all called free weights or sometimes we just call them weights.
所以这些都被称为自由重量 或者有时我们只是称它们为重量
You might also use what's called a resistance band.
你也可以使用所谓的阻力带
So this is like a giant rubber band, which when you pull it,
这就像一个巨大的橡皮筋 当你拉它的时候
has a lot of resistance.
有很大的阻力
This is also used for strength training, or you might use a machine.
这也可以用于力量训练 或者你可以使用机器
So this machine here is used to work out...
所以这台机器是用来计算的
Uh, I was pointing to my legs...
呃 我指着我的腿……
It's used to work out the chest muscles.
它是用来锻炼胸肌的
I only have it set to 20 pounds, but you can see
我只把它设置为20磅 但你可以看到
how as I push this, the weights go up and down.
当我推这个的时候 重量就会上下起伏
So strength training, weight training, weight lifting, lifting weights.
所以力量训练 举重训练 举重 举重
All of those names are used to refer to the type of exercise
所有这些名称都用来表示运动的类型
you do to get stronger.
你这样做是为了变得更强大
We should talk a little bit about reps and sets.
我们应该稍微谈一谈代表和布景
Reps is just a short way of saying repetitions.
Reps只是重复的一种简短方式
If I lift this weight ten times, we count that as ten repetitions.
如果我举起这个重量十次 我们就算十次重复
If I then set the weight down, rest for a bit and do it ten more times
如果我把重量放下来 休息一会儿 再做十次
for ten repetitions that would be my second set.
重复10次 这将是我的第二盘
Okay?
好吧?
So let me explain a little more clearly.
所以让我更清楚地解释一下
If I lift a weight ten times, I call that ten reps or ten repetitions.
如果我举重十次 我称之为十次重复或十次重复
If I do that three times, so I lift the weight
如果我这样做三次 那么我就举起重量
ten times, rest, lift ten more times, rest, lift it ten more times and rest.
十次 休息 再抬十次 休息 再抬十次 休息
That would mean I did three sets.
那就意味着我打了三盘
I did three sets of ten reps or repetitions.
我做了三组 每组十个重复或重复
Sometimes you want to work
有时候你想工作
out on the floor and then you might want to use a yoga mat
在地板上 然后你可能想要用瑜伽垫
or what we sometimes call an exercise mat.
或者我们有时称之为运动垫的东西
This is just a soft mat that makes the floor a little nicer.
这只是一个柔软的垫子 让地板变得更好一些
It makes it a little easier to work out on the floor.
这使得在地板上锻炼更容易一些
If you were going to do push ups, for instance,
例如 如果你要做俯卧撑
you might want to use a yoga mat.
你可能想用瑜伽垫
So I'm sitting on an exercise ball,
所以我坐在一个健身球上
which is something else you might find at a gym.
这是你可能在健身房里找到的另一种东西
You can use an exercise ball to stretch out and to do other exercises.
你可以用健身球来伸展身体或做其他练习
You also might find
你可能还会发现
what's called a weighted ball.
这就是所谓的重力球
So this ball actually weighs three kilograms.
所以这个球实际上有三公斤重
I could use this ball to do different exercises to strengthen my body.
我可以用这个球做不同的运动来增强我的身体
So you will definitely find balls at a gym.
所以你一定会在健身房找到球的
Not the kind that you use to kick around or to play sports,
不是你用来嬉戏或运动的那种
but the kind you use for stretching and to do some strength training.
而是你用来伸展身体和做一些力量训练的那种
So because this is just a small gym, there are no employees.
因此 因为这只是一个小健身房 所以没有员工
No one works at this gym.
没人在这个健身房工作
So I can't hire a personal trainer to help me work out.
所以我不能雇私人教练来帮我健身
A personal trainer is someone
私人教练是指
who designs a workout program for you and then helps you do it.
他为你设计锻炼计划 然后帮你锻炼
Instead, I have my fitness tracker.
取而代之的是我的健身追踪器
A fitness tracker is a small device that you wear on your wrist
健身追踪器是一种戴在手腕上的小型设备
that kind of keeps track of the things you're doing when you're working out.
它可以记录你在锻炼时所做的事情
And because this is a small gym, there are no fitness classes.
因为这是一个小型健身房 所以没有健身课程
Fitness classes are things you can sign up for
健身课程是你可以报名参加的课程
where a trainer helps a whole bunch of people do the same exercises.
一名训练师帮助一大群人做同样的练习
But I like this gym for a couple of reasons.
但我喜欢这家健身房有几个原因
Number one, there's hardly ever anyone here.
第一 这里几乎没有人
And number two, it's totally free.
第二 它是完全免费的
Well, hey, thank you so much for watching this English lesson.
好了 嘿 非常感谢你收看这节英语课
I hope you learned some English words
我希望你学了一些英语单词
and phrases that you can use in your next conversation about working out.
以及你可以在下一次关于健身的对话中使用的短语
Remember, if this is your first time here, don't
记住 如果这是你第一次来 不要
forget to click that red subscribe button.
忘记点击那个红色的订阅按钮
Give me a thumbs up. Leave a comment.
给我竖起大拇指 请留言
If you're interested,
如果你感兴趣
there are worksheets available for this lesson right here at my store.
在我的商店里有这节课的工作表
And if you're interested, you could also consider becoming a member.
如果你感兴趣 你也可以考虑成为会员
Thanks for watching. Bye.
感谢您的收看 再见
