字幕列表 影片播放 由 AI 自動生成 列印所有字幕 列印翻譯字幕 列印英文字幕 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!
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) 18 1 Summer 發佈於 2021 年 02 月 23 日 更多分享 分享 收藏 回報 影片單字