出差健身两不误：职业登山人为你量身打造10分钟训练方案
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康拉德•安克，一位获得户外用品品牌北面(The North Face)赞助的专业登山者，最近在加州拉古纳尼古尔举办的《财富》绿色头脑风暴大会(Fortune Brainstorm Green)上聊起了自己的运动技艺。精力充沛的与会者们六点钟就起床，傻乎乎地享受了一个特殊待遇：跟随安克进行一次旨在模仿他日常锻炼的健身活动。安克的生活或许因冒险而精彩——在一篇刊登在《国家地理》杂志(National Geographic)上的文章中，他绘声绘色地描述了自己的冒险经历。但他的日常工作有赖于健康的体魄，这反过来需要日常锻炼。 下面，安克将为我们介绍他是保持健康的方法，即使他面临的最大障碍是机场和汽车租赁公司，而不是高山。 * * * 旅行和伏案工作是我生活中不可或缺的一部分。身为一位职业登山者，赶赴大雪山探险是我的基本工作，但无论是分享登山故事和教训，还是为雇主工作，我都需要一种都市生活方式。携家人旅行增添了另一个层面的生活，它也是吸引孩子们锻炼身体的机会。 我需要保持健康，才能完成各种登山计划。最基础的准备就是把锻炼安排到日常生活之中。为了从事微型锻炼，我开发了一些移动身体，创造阻力，让血液流动的创新方式。 我们的身体随同每天相当于步行4英里的运动在不断地发生演变。缺乏锻炼和暴饮暴食已经导致了许多现代病，比如肥胖、糖尿病，以及涉及生活方式的疾病。 第一步 我的迷你健身要诀之一有时候需要采取两个步骤。增加的身体伸展在大多数人的能力范围之内，额外的弓步和举重能够带动更多的肌肉。如果旅行时有足够的时间，大家要尽量走楼梯，避免走自动人行道。在旅途中，每天最好找一段楼梯，上下走动一两次，让你的双腿不断移动。搭乘航班之间尽可能多走路，把它作为一个目标。这将减少静坐几个小时带来的负面影响。 锻炼 找一个拥有最佳跑步路径、临近公园的地方。 1）跑，跳，步行热身，摇摆，持续5分钟 2）反复张开、握紧双手 |
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. Below, Anker describes how he keeps going, even when the biggest obstacles in his way are airports and car-rental agencies rather than mountains. * * * 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. 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. 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. 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! First steps 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. The workout Find a location that has an optimum running path and an adjacent park. 1.) 5-minute run / skip / walk warm-up / shake out 2.) Open and close your hand repeatedly |
