Name: 太忙沒時間鍛鍊？再想想吧 (Too Busy to Exercise? Think Again)
Uploaded: 2021-02-23T19:35:32.000Z
Duration: 7 min 12 s

基礎被動語態

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。

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。

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 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

我就告訴你，你也可以這樣做。

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。

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.

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.

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

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

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

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。

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。

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。

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。

Link to the video is in the description below.

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。

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

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

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。

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。

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。

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。

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.

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。

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。

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。

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