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  • This video is brought to you by Audible.

    這個視頻是由Audible帶來的。

  • Go to Audible.com/MedSchoolInsiders or click the link below to get an exclusive 30-day

    前往Audible.com/MedSchoolInsiders或點擊下面的鏈接,即可獲得30天的獨家服務。

  • free trial and book of your choice for free.

    免費試讀,並免費贈送自己喜歡的書籍。

  • As we get busier and busier, exercise is unfortunately one of the first things that we compromise

    隨著我們越來越忙,運動不幸成為我們最先妥協的事情之一。

  • on.

    在:

  • I'm here to show you that it should be the last thing to compromise and how you can manage

    我在這裡告訴你,它應該是最後的妥協,以及你如何管理

  • to exercise every day even when you are super busy.

    即使在超級忙碌的情況下,也要每天鍛鍊。

  • What's going on guys!

    這是怎麼回事的傢伙!

  • Dr. J from MedSchoolInsider.com.

    J醫生來自醫派內參網。

  • If you didn't know, the vlogs are back.

    如果你不知道的話,Vlogs又回來了。

  • Check out our new channel, Life of a Surgeon, link in the description below.

    查看我們的新頻道,外科醫生的生活,鏈接在下面的描述。

  • This video is not about why you should exercise or the variety of health and cognitive benefits.

    這個視頻不是關於為什麼你應該鍛鍊或各種健康和認知的好處。

  • To learn more about those, check out my video on how exercise makes you smarter.

    想了解更多關於這些的資訊,請查看我的視頻,瞭解運動如何讓你更聰明。

  • I am proof that this stuff really works.

    我證明這東西真的有效。

  • I recently did a 30 day fitness challenge on Instagram where I exercise daily throughout

    我最近在Instagram上做了一個30天的健身挑戰,我每天都在運動,在整個

  • the month of August while in residency.

    8月份,在住院期間。

  • I'll show you how you can do the same.

    我就告訴你,你也可以這樣做。

  • Without further ado, let's get to it.

    話不多說,我們開始吧。

  • First, balance routine vs. Flexibility.

    首先,平衡常規與彈性。

  • We are creatures of habits and routines are incredibly powerful as they take out the thought

    我們是習慣的生物,常規是令人難以置信的強大,因為他們採取了思想。

  • and automate our behaviors.

    並使我們的行為自動化。

  • As much as I love routines, I have learned since starting my plastic surgery residency

    雖然我很喜歡例行公事,但自從我開始做整形外科住院醫師後,我就知道了

  • that flexibility is also greatly important.

    靈活性也是非常重要的。

  • You see, in residency, most days I go in around 5:00 a.m.

    你看,在住院期間,大多數時候我都是早上5點左右去的。

  • And I don't get out until about 6 or 7 p.m.

    而我要到晚上6、7點才出來。

  • However, there are days where we start later and get out earlier or days where we start

    然而,有的時候,我們會晚一點開始,早一點出來,或者有的時候,我們會在以下的日子裡開始

  • earlier and get out later.

    早一點,晚一點出來。

  • If I was too focused on maintaining a routine, I would never work out since my hours are

    如果我太專注於維持常規,我就不會去鍛鍊,因為我的工作時間是

  • often unpredictable and I wouldn't be able to work out the same time every day.

    常常不可預知,我就不能每天在同一時間鍛鍊。

  • I have since learned that being flexible with the time I have is of utmost importance.

    從此,我明白了靈活運用時間是最重要的。

  • If I start a day late or get out early, then I capitalize on the opportunity and go to

    如果我一天的工作開始得比較晚,或者是早出晚歸,那麼我就會抓住機會,到

  • the gym at that time.

    當時的健身房。

  • So, how should you implement this?

    那麼,應該如何實施呢?

  • Your schedule will also likely change throughout your college or medical school career.

    在你的大學或醫學院生涯中,你的日程安排也可能會發生變化。

  • When your schedule is more predictable, then lean on routines to automate your exercise.

    當你的日程安排更有預見性時,那就靠著例行公事來自動化你的運動。

  • When your schedule is unpredictable as it often is during residency, then lean more

    當你的日程安排是不可預測的,就像在住院期間一樣,然後更多地依靠你的時間。

  • heavily on flexibility and remind yourself to seize the moment anytime you have the opportunity

    重在靈活,隨時提醒自己要把握好時機

  • to exercise.

    以鍛鍊身體。

  • Next, kill two birds with one stone.

    接下來,一石二鳥。

  • If there are alternatives that incorporate activity, then you should opt for those.

    如果有結合活動的替代品,那麼你應該選擇這些。

  • For example, no matter what, you have to go to school or to work, so why not opt for an

    比如,無論如何,你都要去上學或上班,為什麼不選擇一個。

  • active means of transportation?

    積極的交通工具?

  • My personal favorite is cycling.

    我個人最喜歡的是騎自行車。

  • By riding my bike, I get my much-needed cardio which I hate doing at the gym and I even save

    通過騎自行車,我得到了我急需的有氧運動,我討厭在健身房做,我甚至節省了。

  • time on my commute since driving during rush hour sucks.

    我的通勤時間,因為在高峰時段開車很爛。

  • You can do the same by riding your bike or opt for walking, skateboarding, longboarding,

    你可以通過騎自行車,也可以選擇步行、滑板、長板。

  • scootering etc.

    滑板車等

  • Instead of waiting for the elevator, why not opt for the stairs.

    與其等電梯,不如選擇走樓梯。

  • This is another excellent way to get brief bursts of activity without compromising your

    這是另一種極好的方式來獲得短暫的活動,而不影響你的。

  • time.

    時候。

  • If you love watching Game of Thrones every week, get your yoga mat and foam roller out

    如果你每週都喜歡看《權力的遊戲》,那就拿出你的瑜伽墊和保麗龍滾筒吧。

  • and do some stretching, ab work or yoga rather than just sitting on the couch.

    並做一些拉伸、腹部練習或瑜伽,而不是隻坐在沙發上。

  • Lastly, use your study breaks as times for brief moments of exercise.

    最後,把學習時間作為短暫的運動時間。

  • It doesn't have to be a one-hour gym session, you can do planks, pull-ups or even yoga in

    它不一定是一個小時的健身房課程,你可以做平面運動,引體向上,甚至瑜伽在。

  • just a few minutes during your Pomodoro break sessions.

    在您的Pomodoro休息時段,只需幾分鐘的時間。

  • Number 3: use the scientific process behind behavior change.

    第三條:利用行為改變背後的科學過程。

  • In exercising regularly, half of it is creating the time in your schedule and the other half

    在經常性的運動中,一半是在你的日程表中創造時間,另一半是

  • is properly incentivizing yourself so that you actually want to do it.

    就是適當的激勵自己,讓自己真正想做。

  • I made a video summarizing an excellent book by Dr. Sean Young on how to change your behaviors.

    我做了一個視頻,總結了楊肖恩博士的一本優秀的書,講述瞭如何改變自己的行為。

  • This goes over various tools to make a desired behavior such as exercising regularly easy

    這將介紹各種工具,使期望的行為(如定期鍛鍊)變得容易。

  • to implement and maintain.

    實施和維護。

  • Link to the video is in the description below.

    視頻的鏈接在下面的描述中。

  • Next, I would like to introduce Ethan Jose from EJ fitness.

    接下來,我想介紹一下EJ健身的Ethan Jose。

  • He is a second year medical student with his own channel on medicine and fitness.

    他是一名醫學專業二年級的學生,有自己的醫學和健身頻道。

  • Thanks Dr. J, I'm happy to be on the Med School Insiders channel.

    謝謝J博士,我很高興能上醫學院內參頻道。

  • So the fourth tip that I have for you all is to prioritize your exercise sessions over

    所以,我給大家的第四個建議是,要優先考慮你的運動課程,而不是。

  • unproductive tasks.

    非生產性任務。

  • We're all busy doing a variety of tasks throughout the day but we have to constantly ask ourselves

    我們每天都在忙著做各種各樣的工作,但我們要不斷地問自己

  • how important each task is and whether or not is getting us closer to our goals.

    每項任務有多重要,是否讓我們更接近目標。

  • We often waste a lot of time scrolling through social media apps, watching TV or playing

    我們經常會浪費大量的時間去瀏覽社交媒體應用,看電視或玩

  • video games.

    電子遊戲。

  • Unless these activities align with our aspiration and goals, these activities are most likely

    除非這些活動與我們的願望和目標一致,否則這些活動很可能是

  • not making a meaningful contribution to our lives.

    沒有對我們的生活做出有意義的貢獻。

  • So, in order for us to exercise regularly, we should prioritize our exercise sessions

    所以,為了讓我們經常鍛鍊,我們應該優先安排好鍛鍊課程

  • over these unproductive tasks.

    在這些非生產性任務上。

  • So, why should exercise even take precedence over these leisurely activities?

    那麼,為什麼運動甚至要比這些休閒活動更重要呢?

  • Exercise not only benefits your health and mental well-being, but it allows you to stay

    運動不僅有益於你的健康和心理健康,而且可以讓你保持。

  • focused on your daily tasks.

    專注於你的日常工作。

  • An increased focus leads to increased productivity which ultimately leads to you reaching your

    提高專注力可以提高生產力,最終使你達到你的目標。

  • goals faster.

    更快實現目標。

  • The fifth and final tip that I have for you all is to find something that you enjoy.

    我給大家的第五個,也是最後一個建議,就是要找到自己喜歡的東西。

  • One of the most reliable ways to ensure you exercise regularly is truly enjoying your

    確保你定期鍛鍊的最可靠的方法之一是真正享受你的運動。

  • exercise.

    練習。

  • This will vary from person to person, whether you love running, weight training, hit training,

    這要因人而異,不管你是喜歡跑步、重量訓練、打訓練。

  • cycling, pilates or even yoga.

    騎自行車、普拉提甚至瑜伽。

  • And while there are advantages to each type of physical activity, any type of physical

    雖然每種類型的體育活動都有其優勢,但任何類型的體育活

  • activity is better than no physical activity.

    活動總比不活動好。

  • So it's important that we are realistic with ourselves.

    所以,我們要實事求是地對待自己。

  • Relying on discipline is often necessary when it comes to exercise, but you can make regular

    在運動方面,依靠紀律往往是必要的,但你可以讓定期的

  • exercise much easier by choosing a form of exercise that makes you happy and fit your

    選擇一種讓你快樂的、適合自己的運動方式,讓運動變得更容易。

  • lifestyle and personality.

    生活方式和個性。

  • If you don't have a favorite yet, don't be afraid to experiment with different activities.

    如果你還沒有喜歡的,不要害怕嘗試不同的活動。

  • It also bears noting that you may enjoy a certain activity more by exercising with friends

    另外值得注意的是,和朋友一起運動,你可能會更喜歡某項活動。

  • or a group of people, or you might prefer working out by yourself.

    或一群人,或者你可能更喜歡一個人鍛鍊。

  • Let us know what you guys prefer down in the comments below.

    讓我們知道你們更喜歡下面的評論。

  • Thank You Ethan for the words of wisdom.

    謝謝伊森的智慧之言。

  • Again, you can find more of his work on EJ fitness, link to his channel down in the description

    同樣,你可以在EJ健身上找到更多他的作品,在描述中鏈接到他的頻道。

  • below.

    下面是:

  • As many of you know, I'm a big fan of efficiency and what better way to be efficient than to

    你們很多人都知道,我是一個高效的粉絲,有什麼更好的方式比得上

  • learn something while you exercise?

    在運動的同時也能學到東西?

  • Audible makes that easy.

    Audible讓這一切變得簡單。

  • Want to get more books into your life?

    想讓更多的書走進你的生活嗎?

  • I know a lot of you want to read more but have difficulty making time.

    我知道很多人都想多讀點書,但很難抽出時間。

  • With Audible, you can easily get through books while performing other tasks like working

    有了Audible,您可以在執行其他任務(如工作)的同時,輕鬆閱讀書籍。

  • out or while you're commuting to or from work.

    外出或在上下班途中。

  • I personally have been listening to seven Habits of Highly Effective People while stretching.

    我個人在拉伸的同時,一直在聽《高效能人士的七個習慣》。

  • It's easy to turn your mundane commute whether you drive or ride your bike into a productive

    無論你是開車還是騎車,都可以很容易地將你平凡的通勤時間變成一個高效的過程。

  • and enlightening opportunity.

    和啟迪的機會。

  • Audible selection of audiobooks is unmatched anywhere.

    Audible的有聲讀物選擇是任何地方都無法比擬的。

  • Get started today, ride with Audible, go to Audible.com/MedSchoolInsiders or click the

    今天就開始,和Audible一起騎行,請到Audible.com/MedSchoolInsiders或點擊。

  • link below to get an exclusive 30 day free trial and a book of your choice for free.

    點擊下面的鏈接,即可獲得30天的獨家免費試用,並免費獲得一本自己喜歡的書。

  • Special shout-out to my patreon supporters who make videos like these possible.

    特別向我的贊助人致敬,是他們讓這些視頻成為可能。

  • Thank you all so much for watching.

    非常感謝大家的觀看。

  • If you liked the video, make sure you press that like button.

    如果你喜歡這段視頻,一定要按下那個喜歡的按鈕。

  • Hit subscribe if you have not already and I will see you guys in that next one!

    點擊訂閱,如果你還沒有,我會看到你們在下一個!

This video is brought to you by Audible.

這個視頻是由Audible帶來的。

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B1 中級 中文 運動 鍛鍊 健身 活動 時間 自行車

太忙沒時間鍛鍊?再想想吧 (Too Busy to Exercise? Think Again)

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    Summer 發佈於 2021 年 02 月 23 日
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