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课程简介：
我们来到这个世上，到底追求什么才是最重要的？他坚定地认为：幸福感是衡量人生的唯一标准，是所有目标的最终目标。塔尔博士在哈佛学生中享有很高的声誉，受到学生们的爱戴与敬仰，被誉为"最受欢迎讲师"和"人生导师"。
adv. 最后，最终
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- Higher levels of anxiety, higher levels of staleness, lack of motivation,
- 高水平的焦虑 高水平的泄气 失去动力
- as well as ultimately could lead to depression. This is a symptom of a perfectionism.
- 最终也可能导致抑郁 这是完美主义的一种症状
- This is something that I experience when I was an athlete-overtraining, not recovering enough, and paying the price.
- 我在做运动员时就经历过这样的事 过度训练 恢复不足 并为此付出了代价
- Physically of course with injuries, but also psychologically.
- 身体上自然是受了伤 而且心理上也受了伤
- What I recommend is between 1 to 4 days of rest a week.
- 我推荐每周有一到四天的休息时间
- Ideally you want to exercise 5 or 6 times a week; at minimum I would say every other day.
- 理想情况下你想每周锻炼五到六次 我认为至少要保证每两天一次
- So it could be 3 or 4 days a week. At minimum every other day.
- 这样每周就是三到四天 至少每两天一次
- Ideally you may want a little bit more than that.
- 理想状态下你们可能想更多一点
- Each time, about 30 minutes; could go all the way up to an hour. The key here is to listen to your body.
- 每次半小时 也可以增加到一小时 关键是要听从你身体的需要
- If your body is hurting beyond the slight discomfort of exercise which is natural, stop.
- 如果你的身体很痛苦 超出了正常的不舒适范围 赶快停止
- If your muscle hurts, stop. Or on the side of too little rather than too much.
- 如果肌肉开始酸痛 停下来 宁可少也不要过度
- Also one of the ways to listen to your body if you are not as sensitive to it,
- 还有一种聆听你身体的方法 如果你没那么敏感的话
- is putting on a heart rate monitor, which is something not very expensive, very useful, very helpful.
- 就是戴个心率监控器 不是很贵 但非常非常有用
- So I know my exercise would be around 70 percent of maximum heart rate.
- 这样我就知道我的锻炼 会保持在最高心率的70%左右
- 70 percent of maximum heart rate for me is about 128. So exercise around between 120 and 135.
- 我最高心率的70%大概是128 于是我就在120到135之间锻炼
- And then once in a while I also introduce interval training,
- 偶尔我又会加强一点
- while I go all the way up to 90 percent, which is about 165 heart rate for me.
- 达到90% 我的差不多是165
- But very easy to find out about you know what your heart rate is-usually maximum heart rate
- 很容易发现你们的心跳 通常在最大心率
- is around 220 minus your age. So if you are 20 your maximum is to 200.
- 是220减去你的年龄 所以如果你20岁 最大心率就是200
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| 重点单词 | 查看全部解释 | |||
| ultimately | ['ʌltimitli] | |||
| discomfort | [dis'kʌmfət] | 联想记忆 | ||
| sensitive | ['sensitiv] | 联想记忆 | ||
| interval | ['intəvəl] | |||
| symptom | ['simptəm] | |||
| anxiety | [æŋ'zaiəti] | |||
| slight | [slait] | |||
| recommend | [.rekə'mend] | 联想记忆 | ||
| psychologically | [,psaikə'lɔdʒikəli] | |||
| depression | [di'preʃən] | 联想记忆 |
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