舞者的健身（对普通人同样适用，呵呵）

**为一个舞蹈专业杂志而译，想健身的人可以参考一下。

Building Stamina and Endurance for Competition

塑造体能，为了舞蹈比赛

资料来源：DANCEBEAT

 

How many times have you made it to the end of a dance or a round, only to find your legs, your lungs, or your mental energy failing you? This is such a common occurrence, even among higher-level dancers that you would think it were unpreventable. That is simply not true! In a day when the level of dancing has risen so high, and dancers spend so much time, money and energy on lessons, costumes, travel and entries, to neglect your fitness training is folly. If you can't maintain your best dancing for a minute and a half without showing fatigue, the best costume in the world is not going to save you!

多少次，当你要完成一节舞蹈或一轮比赛时，却发觉自己的腿、肺和精力不逮？这很常见，即使是更高级别的舞蹈者也认为不可避免。然而，事实并非如此！当舞蹈者级别升得很高，大量的时间、金钱和精力投向了课程、服装、旅行和比赛上，忽视了健身训练，这相当愚蠢。如果这一分半的时间里你无法保持毫不松懈的最佳舞蹈状态，世上最好的服装也救不了你！

 

Cardiovascular training is good for everyone, but dancers need it even more. Getting your heart rate up and sweating several days a week has the following advantages:

心血功能的训练对每个人都有好处，但舞蹈者尤其需要。每周几天的令心跳加速和流汗的训练有以下优点：

 

·         weight loss - (look better in costumes)

·         减肥－（着装更漂亮）

·         improved endurance - (hold up round after round)

·         提高耐力－（可以坚持旋转一圈又一圈）

·         stress relief - (endorphines, well-being)

·         释放压力－（调节内分泌，保持良好情绪）

·         strengthens immune system - (healthy)

·         加强免疫系统－（健康）

·         improved sleep - (mental clarity, more energy)

·         提高睡眠质量－（神清气爽，充满活力）

 

The very top dancers like Christopher Hawkins and Hazel Newberry, or Eugene and Maria are sweating and working like crazy in their final rounds, but they never show exhaustion or fatigue. They make it their business to be in shape.

顶级舞蹈家如克里斯多夫和海索（Christopher Hawkins and Hazel Newberry），或尤金和玛丽亚（ Eugene andMaria），在他们最后一轮时大汗淋漓、舞步如狂，但从未稍显疲态，并力求保持体态。

 

If you compete regularly, you may feel you are getting enough exercise. However, your body is very clever, and it quickly adapts to your routine. If you are dancing every day, your body hits a fitness plateau, even if the dancing is very difficult. To increase your fitness level, you need new and different challenges.

如果你经常参加比赛，你会觉得训练已经足够了。然而，你的身体非常机灵，它会很快适应你的习惯。如果你每日坚持跳舞，即使舞蹈难度大，你的身体仍能保持稳定状态。为了提高身体的适应性，你需要与过去不同的新挑战。

 

Those who are not dancing hard every day, or competing regularly, will benefit MOST from aerobic training. You will see benefits in your dancing almost right away, and you will be able to sustain your best form longer than before. Some dancers start falling apart after barely a minute of dancing. Make it your business to improve on that!

每日跳舞不剧烈或不经常参加比赛的特别适合做有氧训练。好处几乎是立竿见影，最佳状态能够比以前保持更久。有些舞蹈者只跳一分钟就累得要瘫，自己要努力提高呀。

 

OK, so everyone in the world knows exercise is beneficial. Then why aren't more dancers working out? Reasons probably include: (and I've heard them all!)

好了，世上每个人都知道训练的好处，那为什么不是每个舞蹈者都能从中受益？原因可能有这些：（这些我全都听过！）

 

·         Lack of time 没时间

·         No gym or equipment handy 没场地或者器材不方便

·         No real results 没有效果

·         Out of the habit 不习惯

 

Maintaining momentum over a long period of time requires a support system. It is just too hard to do all alone! Imagine trying to improve as a dancer without coaching, direction, or feedback. How successful would you be? And yet so many people quit their fitness program feeling bored, discouraged, not seeing results, and thinking they had failed, when their attempt had little chance of succeeding in the first place.

长久保持锻炼的动力需要相应的支持系统，只凭一个人的力量很难做到。想象一下，一个舞蹈者没有指导、方向和回馈，怎么能成功？当他们的努力在第一阶段就让他们看不到进展的机会，许多人就觉得无聊、泄气、看不到成效，认为他们失败了，而放弃了健身计划。

 

Stanford University conducted a study that found that people who started an exercise program were 86% more likely to continue beyond six months if they received a weekly phone call asking how things were going. The control group did not receive a call, and had a mere 2% of participants still exercising after six months. That is statistically very significant! That was with just a phone call once a week.

斯坦福大学的一项研究表明，如果每周有一次电话提醒，拥有健身计划的人们大概有86%可以坚持6个月以上，没有接到电话提醒的对照组只有2%的受试者6个月后还坚持锻炼。这些统计数据意义非常重大：仅仅是每周一次电话。

 

Imagine if you had a your own fitness coach guiding your training. You would have weekly goals, and know exactly what exercises to do, for how long, and how hard. You would have someone ELSE committed to helping you reach your goals. Encouragement and accountability are very strong motivators, so your coach does not have to be present with you at each workout. And in those times when you feel unmotivated or hit a fitness slump, you and your coach would work through obstacles, getting you back on track as soon as possible. Fitness-detours might be the end of someone else's workout plan, but not yours! It is like a safety net.

假设你有一个私人健身教练指导你训练，那么你会每周都有目标，清楚地知道做哪些锻炼、多长时间、多大强度，旁边有人帮助你达成目标。鼓励和责任感是很强大的动力，教练也不必每次训练时都出现在你面前。当你缺乏动力或消沉时时，你和你的教练会共同克服难关，尽快回到既定的轨道。半途而废或许是别人的训练计划的结局，但绝不会是你的。因为你的健身教练就好象你的安全网。

 

So how much time is needed to improve your fitness level? The American College of Sports Medicine recommends you get your heart rate up and sustain it for 20-60 minutes, at least 3-5 days a week. Activities in the gym might include the treadmill, stationary bike, elliptical, rowing machine, stair climber, or any number of group classes, such as step aerobics, kickboxing, martial arts, etc.

那么需要多长时间才能提高身体状态呢？美国运动医学学院推荐：每周有3-5天，提高心跳频率并保持20-60分钟。健身房里的运动可能包括原地蹬脚踏车、划圆圈、爬楼梯，以及参与人数不等的团体活动如有氧运动、跆拳道、武术等等。

 

You don't like the gym? Options outside the gym are important too, and don't we all like to be outside on a beautiful day? A fast walk/run on hilly terrain, a fast bike ride (with a helmet!) jumping on a big trampoline, rollerblading, swimming, or running all get your heart pumping. The main thing is to pick something you can sustain aerobically, and do it! Even better, find something you really LOVE to do! You won't worry about the time as much if you are enjoying yourself.

不喜欢健身房？户外活动同样重要，我们不是都喜欢在丽日里出去吗？在起伏的小山坡上来个竞走或小跑，一段赛车（记着带头盔！），在蹦蹦床上跳跃，滑旱冰，游泳，或者跑步，这些都能让你的心脏砰砰跳。重要的是挑个有氧活动，并且去做！甚至你能发现有些事你的确喜爱去做！如果运动让你快乐，你根本不用担心时间问题。

 

How intensely should you be working? For general fitness, you should work at 60-70% of your maximum heart rate. (Your maximum heart rate is 220 - your age). For aerobic fitness, 70-80% of your max. Your stamina increases exercising at this level, so you can work longer without becoming fatigued. This will help your dancing!

训练的强度应该多大呢？普通健身应该达到最大心率的60-70%（最大心率＝220-你的年龄），有氧运动应该达到70-80%。在这个水平上锻炼，你的耐力增长，训练时间再长一些也不会觉得疲惫，这有助于你跳舞。

 

A small percent of time should be spent in your anaerobic zone, which is 80-90% of your maximum heart rate. At this more strenuous level your heart cannot pump enough blood to satisfy your muscles, and you begin to "feel the burn" as lactic acid builds up in your muscles. Performance athletes will touch briefly in the redline zone, or 90-100% of your maximum. This level relates to the end of your jive or quickstep.

不要在无氧运动，也就是最大心率80-90%上花太多时间。在这样的强度下，心脏无法满足肌肉所需血液，当乳酸填满肌肉组织时，人会感觉灼痛。竞技运动员会短暂接触最大心率90-100%的禁区，这个心率水平在你的牛仔舞和快步舞的结束时可能会达到。

 

Specific heart rate training allows you to manipulate your workouts to your advantage. You need to use a good heart rate monitor, have specific weekly goals, and keep an aerobic fitness diary. Most people are surprised to learn that they were never working hard enough before they had a heart rate monitor. Once you can "see" what the body is doing, you can begin to produce and fine-tune the desired results. This is a great advantage for any athlete serious about competing. It is also a great motivational tool for anyone trying to lose weight.

选择适当心率的训练可以加强自身优势。你需要使用一个优质的心率监测器，制订每周训练目标，并做每日有氧健身的记录。大多数人会吃惊地发现在使用心率监测器以前他们从未做足训练。一旦你认识到身体的作为，你将开始创造并协调所期望的结果。对于任何一位严肃对待比赛的竞技者来说，这都是一大优势。这也是非常棒的减肥手段。

 

Aerobic training responds very quickly to exercise. Literally within a couple of weeks you can feel the benefits. Anyone who is serious about their dancing or weight loss should add aerobic training to their schedule. Don't be among those still losing their form due to fatigue!

有氧训练见效很快，准确说是数周即可感觉它的好处。急需提高跳舞水平或减肥的人们，把有氧训练加强日程表里吧。再不要因体力不支而有失形象了！

 

If you want to shine and look your best, align yourself with a qualified expert, and get into the best shape of your life. Your dancing will improve as your fitness level increases! Now is the perfect time to start building stamina for the future. And if you are lucky enough to do practice rounds, by all means start now so you look fresh as a daisy during your final rounds in USDSC and Ohio!

如果想要在赛场上更加光彩照人并且最好地发挥舞蹈水平，找一位有资格的专家一道塑造你生命中最美好的形象吧。。你的舞技会在你的健身水平不断提高的同时也不断地进步！为明天提高体能，现在正是好时候。如果你足够幸运进行多轮次训练，现在开始你会在USDSC和俄亥俄的最后一轮比赛中看起来象雏菊一样清新。

 

** As with any new exercise program, it is wise to check with your doctor before engaging in a new rigorous physical activity.

＊＊有了新的训练计划，在参加运动之前找医生检查一下身体是明智的。
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