出差健身兩不誤 職業登山人爲你量身打造10分鐘訓練方案
Conrad Anker, a professional mountain climber sponsored by The North Face, recently spoke about his craft at the Fortune Brainstorm Green conference in Laguna Niguel, Calif. Attendees hearty and foolish enough to wake up at 6:00 a.m. enjoyed a special treat: a light workout led by Anker designed to mimic the essentials of his daily routine. Anker may thrive on risk, which he vividly describes in this article forNational Geographic, but his day job depends on staying fit, which in turn requires a routine.
康拉德·安克，一位獲得戶外用品品牌北面(The North Face)贊助的專業登山者，最近在加州拉古納尼古爾舉辦的《財富》綠色頭腦風暴大會(Fortune Brainstorm Green)上聊起了自己的運動技藝。精力充沛的與會者們六點鐘就起牀，傻乎乎地享受了一個特殊待遇：跟隨安克進行一次旨在模仿他日常鍛鍊的健身活動。安克的生活或許因冒險而精彩——在一篇刊登在《國家地理》雜誌(National Geographic)上的文章中，他繪聲繪色地描述了自己的冒險經歷。但他的日常工作有賴於健康的體魄，這反過來需要日常鍛鍊。Below, Anker describes how he keeps going, even when the biggest obstacles in his way are airports and car-rental agencies rather than mountains.
下面，安克將爲我們介紹他是保持健康的方法，即使他面臨的最大障礙是機場和汽車租賃公司，而不是高山。* * *
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Travel and desk time are an integral part of my life. While expeditions to big snowy mountains are the base of my work as a professional climber, sharing the story and lessons of climbing and working for my employer require an urban lifestyle. Travel with the family adds another aspect and the chance to engage your children in exercise.
旅行和伏案工作是我生活中不可或缺的一部分。身爲一位職業登山者，趕赴大雪山探險是我的基本工作，但無論是分享登山故事和教訓，還是爲僱主工作，我都需要一種都市生活方式。攜家人旅行增添了另一個層面的生活，它也是吸引孩子們鍛鍊身體的機會。I need to stay fit to get after projects in the mountains. At the base of this is building activity into my daily routine. With an eye toward micro-workouts I find creative ways to move my body, create resistance, and get my blood moving.
我需要保持健康，才能完成各種登山計劃。最基礎的準備就是把鍛鍊安排到日常生活之中。爲了從事微型鍛鍊，我開發了一些移動身體，創造阻力，讓血液流動的創新方式。Our bodies have evolved with the equivalent movement of walking four miles a day. A lack of exercise and an indulgent diet have created the current challenge with weight, diabetes and associated lifestyle disorders.
我們的身體隨同每天相當於步行4英里的運動在不斷地發生演變。缺乏鍛鍊和暴飲暴食已經導致了許多現代病，比如肥胖、糖尿病，以及涉及生活方式的疾病。I favor 48- to 72-hour missions in the mountains. I train for the three-day adventure and have it as my goal. Be it a one-day ascent of El Capitan or a ski trip to Rainier, I want to be in shape for the adventure. To do this I build fitness into my daily routine. Build those micro-workouts in!
第一步First steps
我的迷你健身要訣之一有時候需要採取兩個步驟。增加的身體伸展在大多數人的能力範圍之內，額外的弓步和舉重能夠帶動更多的肌肉。如果旅行時有足夠的時間，大家要儘量走樓梯，避免走自動人行道。在旅途中，每天最好找一段樓梯，上下走動一兩次，讓你的雙腿不斷移動。搭乘航班之間儘可能多走路，把它作爲一個目標。這將減少靜坐幾個小時帶來的負面影響。One of my mini motivating points is to take two steps at time. The increased reach is within most people’s ability and the extra lunge and lift engage more muscles. If you travel and have the time, take the stairs and avoid the moving sidewalk. When on the road, find a flight of stairs once or twice a day and get your legs moving. Make it a goal to walk as much as possible between flights. This will reduce the effects of sitting in place for hours.
鍛鍊The workout
找一個擁有最佳跑步路徑、臨近公園的地方。Find a location that has an optimum running path and an adjacent park.
1）跑，跳，步行熱身，搖擺，持續5分鐘1.) 5-minute run / skip / walk warm-up / shake out
2）反覆張開、握緊雙手The workout
基本程序：Find a location that has an optimum running path and an adjacent park.
1）俯身觸摸腳趾，做10次1.) 5-minute run / skip / walk warm-up / shake out
2）肩，肘，腕和手指朝每個方向轉動10次（血液通過離心力轉移至雙手，天氣寒冷的時候，大家尤其需要做這些動作）2.) Open and close your hand repeatedly
3）20個弓步（一條腿向前跨出，然後彎腰，形成一個90度的角）Basic routine:
4）10次起坐（仰臥，膝蓋彎曲，雙腳平放在地面；向前捲起身體至垂直姿勢；反向恢復到初始姿勢）1.) 10 stretches to touch your toes
5）5到20個俯臥撐（75％的能量）2.) 10 shoulder, elbow, wrist, finger rotations, in each direction (the centrifugal force that moves blood to your hands is a good tip to move blood to your hands when it is cold out)
6）1分鐘髖關節伸展：握緊雙手，胳膊肘支在膝蓋上，保持下蹲姿勢，伸展臀部3.) 20 lunges (step forward with one leg and bend down to create a 90-degree angle)
7）4組平板支撐：保持平板支撐姿勢（就像俯臥撐那樣，但前臂要平貼地面），每個動作維持一分鐘。依次是：面朝下（使用雙臂），面朝左（使用單臂），面朝下（使用雙臂），面朝右（使用單臂）。全程用腳趾支撐身體，雙臂和雙腿保持不動。4.) 10 stand-ups (lay on your back with knees bent and feet flat on ground; roll forward to upright standing position; reverse to return to original position)
8）1分鐘側立：站立，用一條腿保持平衡，把另一條腿舉到前面；站立，用一條腿保持平衡，抓住另一條腿的腳踝，向身後拉。5.) 5 to 20 push-ups (75% capacity)
這些基本的健身動作大約需要10到15分鐘，可以重複進行，也可以把它作爲日常目標。6.) 1 minute of a fixed line hip stretch: Clasp your hands and bring your elbows down to your knees, in a squat, to extend hips
鍛鍊時，我總是想象即將到來的攀登活動。就技術層面而言，這些動作都非常精確。我可以在沒有壓力的情況下，排練手腳的位置，提高眼睛和手腳之間的協調性。許多登山者站立時總會演練這些動作，它們就像是一組特殊的太極拳。
