音频链接：喜马拉雅｜时间管理100讲

In today’s lesson I’m going to talk about the value of exercising.

今天要和大家分享的话题是：运动的价值。

I believe something very strongly and that is that we should fall in love with our body every day!

我有一个观点：每天和身体谈一次恋爱！

Do you still remember the feeling you had when you were in love?

谈过恋爱的朋友都还记得恋爱的时候，那种心跳的感觉吗？

When you’re in love, your heart beats faster and you feel extreme happiness.

恋爱中的男女在一起的时候，心跳会加速，心情会很愉悦！

Do you know why this happens?

大家知道这是为什么吗？

When we fall in love like this, our bodies secrete chemicals that change our body’s energy levels.  These chemicals are called endorphins，such as dopamine and endorphins and so on.

因为在恋爱当中，我们的身体会自动分泌出一些物质，例如像：荷尔蒙、多巴胺、内啡肽等等。

These substances can make us feel more cheerful and positive.

这些物质能使我们心情愉悦，拥有积极的情绪。

When we are happy like this, we do things much more efficiently and we have more energy. There’s a saying, “When good things come energy and life improve.”

在开心的时候，我们做事的效率会变得很高，精力会更旺盛，有一句老话说：“人逢喜事精神爽。”大概就是这个意思。

But we are too busy to wait for good things to come， aren’t we?  In this modern world if we wait we’ll never feel good enough to get things done. So, if we want to get rid of procrastination and become efficient, we need to become more energetic first.  We must improve our body’s energy levels.

可是当今社会大家都太忙碌了，如果我们持续地等待肯定不能把事情完成。今天大家要想摆脱拖延症，要想获得高效率，首先你就必须要让自己拥有很好的体能，让自己的能量提升。

There are many courses about procrastination and controlling energy through exercise and meditation.

很多讲拖延症的课程，讲提升人体能量和控制力的课程都会谈到运动和冥想。

However, in today’s lesson we will focus on the importance of exercising.

那今天这一讲，我们就来聊一聊：运动的重要性。

Exercising improves blood flow and increases energy. It also stimulates our bodies to secrete more hormones such as dopamine and endorphins which make us more cheerful.

运动能促进血液循环，让我们有好气色，它还能使身体分泌出在恋爱状态才会分泌的多巴胺、内啡肽等能使我们心情愉悦的物质。

This is why I say that we should “fall in love with our body every day.”

所以我才讲：每天要和身体谈一次恋爱。

You must exercise every day… it doesn’t matter what kind of exercise you do as long as it is helpful to the cardiovascular system.  Stimulating the heart will stimulate your energy.

你需要每天去运动，无论什么运动，只要是能促进你心肺功能的都行。

But it’s important to understand that your body will only secrete those hormones after 30 minutes of exercise.

但是要注意：你的身体在发热了一段时间之后，才能分泌出那些令人心情愉悦的物质，所以你每天至少要持续运动30分钟才行。

Many people are unrealistic with their fitness goals.  They think that exercise includes becoming a marathon runner or an Olympic track star like the Chinese hurdler Liuxiang’s.

有很多人对自己的要求很高，一说到跑步就想到马拉松，想到飞人刘翔的百米冲刺......

When you create expectations like this that are too much, you make it too easy to fail and you’ll give up.

这时候这个人，他的跑步就废了，他跑500米之后就会发誓这辈子再也不跑了。

Your goal shouldn’t be to become a great athlete or to run a marathon but simply to build a habit.

如果你想要成为卓越的运动员或是参加立刻马拉松，你的目标定的过高了。

Now many people will tell you that to succeed in physical fitness and sport you must have great perseverance and never give up.  But I want to tell you that this is not the secret.  This is not the key to succeeding.

也有很多人为了一个梦想，为了一个目标，为了养成一个习惯去坚持，但是我要告诉你的是：“坚持，是坚持不了的。”

What drives perseverance in the first place?  Compulsive willpower is what drives perseverance..But that willpower is very rare.

因为坚持的背后是明明知道自己做不到，但是还要用意志力去控制，而意志力是很稀缺的资源。

So I want to tell you a secret: You need to fall in love with anything before you do it!

所以这里我要再告诉大家一个秘诀：要想做到一件事，那就让自己爱上它吧！

Only love is everlasting.

只有爱能持续。

Take running for example,

就拿跑步来讲：

You cannot ask yourself to run as fast as Liuxiang, and you cannot ask yourself to run as far as a world-class marathon runner either.

你不能以刘翔的速度来要求自己，初期也不能用世界级马拉松选手的标准来要求自己。

When you start to run at the very beginning, you need to go jogging and find the rate pace for your physical makeup. Find the speed that is suitable for you.

刚跑步的时候你要先慢下来，要慢跑，在慢跑中寻找到自己的节奏，感受自己的心跳，直到最后找到最适合自己的速度。

There’s a running method called “LSD” which in Chinese means that “You cannot run farther unless you run slowly.”

有一种跑步法叫“LSD”，翻译成中文就是：慢以致远。

Try running for a long distance.  Do not time yourself.  Don’t run fast.  Slow down and run as far as you can.  The important thing is running for a long time not running fast.

大家可以尝试一下长距离的慢跑，不求时间，不求速度，只求慢下来，只求能跑得久。

When we run for a long time, our body warms up and our heart beats faster. After a time, usually 30 minutes, it begins to release dopamine and endorphins which make us cheerful. Then, you will feel happy and fall in love with your body.

当你能跑得久，你的身体就会发热，身体发热一段时间之后就会分泌出多巴胺、内啡肽等能让人心情愉悦的物质，分泌出这些物质之后你就开心了，就和身体谈上恋爱了。

From now on, you will fall in love with running and exercising. The habit of running will generate energy in your body.

这个时候你就能爱上跑步、爱上运动，就能把运动变成习惯，你的生活就能进入良性循环。

Of course, we don’t all have to choose running. Swimming and jumping rope are recommended too!

当然大家也不是非得要选跑步，你还可以选择游泳、跳绳等等都可以！

Remember to keep the right mindset when you take up this new habit.  Do not run to achieve great distance goals or a certain time.  The goal is simply to run consistently for 30 minutes each day.

讲到这里大家应该就知道了，在运动之前，我们首先要端正一个心态，就是：我不是为了某种成绩才开始运动的，我只是想要养成每天运动30分钟的习惯。

When you fall in love with exercising, you can do it consistently. Your physical fitness gets better as long as you keep doing it.

而当你爱上了运动，你就能持续地去做，当你持续做的时候你的状态就会越来越好。

Take running as an example, the more you do it，the more your pace will improve.

就拿跑步来讲，持续跑步之后，你的速度会自然地越来越快。

I personally made a goal of completing a half marathon which is 20 kilometers in 40 days. I ran 10 miles for the first time in my life and felt amazing.

我自己就是在第一次突破了10公里享受到了愉悦感之后，不到40天我就去挑战半马了。

Remember, it will be difficult at first but as you do it consistently and carefully, you will get better and it will become easier and easier.

所有的事情都是这样，在刚开始的时候你会觉得很难，但是当你持续做下去的时候，事情会变得越来越简单。

It’s like they say, “when you stand at the starting line looking out, the finish line seems so far away but when you stand at the finish line looking back, it doesn’t look that far at all.

就像这句话讲的：“当你站在起点的时候，你会觉得终点很遥远；但是当你已经站到终点，你会觉得一切不过如此。”

In today’s lesson we talked about the importance of exercising and falling in love with your body.  If you can exercise for just 30 minutes a day your energy will increase more than you ever thought possible.

今天我们谈运动，如果你能把运动塞进你每天的24小时里，那你的人生一定会更精彩！

Exercising makes your body healthier, and your mood more cheerful. You will be more efficient and procrastinate less.

运动能让你的身体更健康，也会使你的心情保持愉悦，这样你做事的效率就会逐渐提高，你不会有拖延症。

If there was ever a cure for procrastination, exercise is it.

如果说这个世界上有治疗拖延症的方法，那我一定告诉你：去运动吧！

So fall in love with your body and find the energy you need to build habits and seek your dreams in life.

爱上自己，养成提升能量的好习惯，去追求你人生的梦想吧。