職場雙語：工作需要好身體 警長健身有訣竅

　　凱利是紐約市警察局中唯一一個(gè)從警察學(xué)院學(xué)生成為警長的人。1993年世貿(mào)中心發(fā)生爆炸時(shí)，他擔(dān)任紐約市警長，被認(rèn)為是建立了美國最成功的地方反恐部門之一的功臣。他說，這是一份全天候、全浸入的工作，不過我仍然要抽出一些時(shí)間健身，無論是在早上六點(diǎn)半還是在晚上。
　　Mr. Kelly is the only person in the NYPD to go from police cadet to commissioner. He was at the helm of the department during the 1993 World Trade Center bombing, and is credited with building one of the most successful local counter-terrorism units in the U.S. 'This is a full-time, total immersion job,' Mr. Kelly says. 'But I still need to make time to work out, whether that's at 6:30 a.m. or in the evening.'
　　凱利是紐約市警察局中唯一一個(gè)從警察學(xué)院學(xué)生成為警長的人。1993年世貿(mào)中心發(fā)生爆炸時(shí)，他擔(dān)任紐約市警長，被認(rèn)為是建立了美國最成功的地方反恐部門之一的功臣。他說，這是一份全天候、全浸入的工作，不過我仍然要抽出一些時(shí)間健身，無論是在早上六點(diǎn)半還是在晚上。
　　The Workout鍛煉：　
　　On average, Mr. Kelly works out four days a week for at least an hour at a time. Mr. Kelly learned the fundamentals of strength training during his Marine Corps service. He now follows a dedicated weight routine that his wife has described in the past as 'borderline addictive.' He uses both free weights and strength machines, and does five sets of each exercise. Repetitions vary depending on the weight and how he feels that day.
　　Mr. Kelly's workout weakness: 'I don't stretch enough,' he says. 'I know I should do it more, and I'd like to do yoga, but I just don't have time.'
　　凱利平均每周鍛煉四天，每次至少鍛煉一個(gè)小時(shí)。凱利在海軍陸戰(zhàn)隊(duì)服役期間學(xué)到了力量訓(xùn)練的基礎(chǔ)知識。現(xiàn)在，他堅(jiān)持進(jìn)行一套專門設(shè)計(jì)的舉重練習(xí)，過去他妻子形容這是“邊緣成癮癥”。他既使用自由重量器材，又使用力量器械，每次練習(xí)做五組動(dòng)作。重復(fù)的次數(shù)根據(jù)所舉重量和他當(dāng)天的身體狀況而定。
　　凱利說，年紀(jì)越大，保持好身材就越難。他鍛煉中的不足之處是“伸展練習(xí)做得不夠”。”我知道應(yīng)該多做些這方面的鍛煉，而且我喜歡做瑜珈，但我沒有時(shí)間。”
　　The Diet飲食：
　　Mr. Kelly usually eats a bowl of cereal, such as Wheaties or Raisin Bran, with a piece of fruit before working out in the morning. For lunch, if he isn't eating out for work, he buys a tuna fish sandwich from a nearby deli. His wife is the cook in the family and often prepares healthful dinners such as fish or chicken with a vegetable. Mr. Kelly tries to stay away from dessert and limits his intake of bread. 'It's hard, though,' he says. 'There is always food around the office.'
　　凱利通常在晨練之前喝一碗麥片粥（如Wheaties牌或Raisin Bran牌）配一片水果。至于午飯，如果不是因?yàn)楣ぷ鞯木壒试谕饷娉�，那么他�?huì)從附近的熟食店買一份金槍魚三明治。他妻子在家里負(fù)責(zé)做飯，通常會(huì)做健康晚餐，如魚或雞肉搭配一種蔬菜。凱利盡量遠(yuǎn)離甜點(diǎn)，并限制面包的攝入量。“但這很難”，他說。“辦公室里總是到處有吃的。” Cost and Gear費(fèi)用與行頭：
　　Mr. Kelly works out free of charge at the police headquarters gym. He also belongs to a local gym near his home, which costs him less than $100 a month. For workout duds, he wears basic T-shirts and shorts with cross-trainers. An indulgence: He has four iPods to host various playlists. While on the treadmill, he will also read e-books and articles from newspapers and magazines on his Amazon Kindle. 'I get so much more reading done this way,' he says.
　　凱利在警察局總部健身房可以免費(fèi)鍛煉。他也是他家附近一所當(dāng)?shù)亟∩矸康臅?huì)員，費(fèi)用每月不到100美元。他鍛煉時(shí)穿的行頭是最簡單的T恤、短褲和運(yùn)動(dòng)鞋。他有個(gè)嗜好：用四個(gè)iPod存儲(chǔ)不同的歌單。在跑步機(jī)上時(shí)，他也會(huì)閱讀亞馬遜Kindle閱讀器上的電子書和報(bào)刊文章。“我通過這種方式讀了許多東西”，他說。
　　Fitness Tip健身小貼士：
　　The key to maintaining fitness is sticking to a set routine, as people are creatures of habit, Mr. Kelly says. He also finds that reading or watching TV helps the time go by when he's doing cardio.
　　凱利說，保持好身材的要訣是堅(jiān)持執(zhí)行所制定的訓(xùn)練計(jì)劃，因?yàn)槿祟愂橇?xí)慣動(dòng)物。他還發(fā)現(xiàn)，做有氧運(yùn)動(dòng)時(shí)，閱讀或看電視有助于讓時(shí)間過得快些。
　　Quick Fix權(quán)宜之計(jì)：
　　Mr. Kelly once led a police mission in Haiti where there were no gyms or workout equipment available.
　　凱利曾經(jīng)帶領(lǐng)一支警隊(duì)在海地執(zhí)行任務(wù)，那里沒有健身房，也沒有健身設(shè)備。他發(fā)揮創(chuàng)造力，自己做了一個(gè)杠鈴來做臥推。

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