The exercise resolutions of millions of Americans met cold reality in the past couple of days: It's cold outside, especially in the East. And that chill just might be all it takes for some novice runners and walkers to say, "Oh, never mind."

　　無(wú)數(shù)美國(guó)人堅(jiān)持鍛煉的毅力在過(guò)去的幾天里遇到了嚴(yán)寒的考驗(yàn)：尤其是在東部地區(qū)，戶(hù)外環(huán)境可謂天寒地凍了。但是對(duì)于一些跑步新手和步行鍛煉者來(lái)說(shuō)，寒冷真得不算什么，“噢，沒(méi)關(guān)系！”

But you don't want to be one of those wimps, do you? You'd rather be one of those seemingly superhuman types gliding past the shivering masses, breaking a gentle, calorie-burning, mood-lifting, muscle-building sweat.

　　你肯定不想成為一個(gè)懦弱的人，對(duì)吧？你絕對(duì)想讓人看你有點(diǎn)兒“超人范兒”才好呢！為了燃燒卡路里、為了放松心情、為了增強(qiáng)體質(zhì)，你頭上冒著蒸汽，在凍得哆哆嗦嗦的路人面前瀟灑地跑過(guò)，超有型！

Here's how to do it safely and comfortably:

　　為了達(dá)到既安全又舒服的鍛煉目的，下面還是有一些注意事項(xiàng)供你參考：

Dress warmly, but not too warmly. One of the biggest mistakes cold-weather exercisers make is overdressing. You are going to generate some heat out there, so it's best to feel a bit chilly at first.

　　◆穿的要冷暖適當(dāng) 寒冷天氣下的鍛煉者所犯最大的一個(gè)錯(cuò)誤就是穿得過(guò)厚。鍛煉過(guò)程中會(huì)產(chǎn)生一些熱量，所以最好一開(kāi)始要感覺(jué)有點(diǎn)兒冷才好。

Layer up. Start with a thin synthetic layer that draws sweat away from your skin. Add an insulating layer of fleece or wool. Top with a waterproof, breathable shell, especially if it's wet or windy outside.

　　◆穿多層的衣物 貼身穿一層薄薄的合成織物將汗液從皮膚吸走。中間是一層羊毛或羊絨保暖織物。最外層穿防水的、有透氣性的外套，特別是趕上濕漉漉的或者有風(fēng)的天氣更應(yīng)注意。

Wear a hat. Moms are right: You do lose a lot of heat from your head.

　　◆一定要戴帽子 不要嫌?jì)寢寚Z叨了：你的頭部會(huì)損失大量的熱量。

Protect hands and feet. Mittens will keep your hands warmer than gloves. And slightly over-sized shoes will allow you to wear thicker socks and keep your toes warm. Consider high-traction shoes if you will be traveling over icy patches.

　　◆保護(hù)好手和腳 連指手套比普通手套的保暖性能要好些。鞋子要大些，這樣你可以穿厚點(diǎn)兒的襪子保護(hù)你的腳趾。如果途中有冰板兒路的話，可以考慮穿抓地力強(qiáng)的鞋。

Use some extra caution. If you have to stop or you get wet, you may get very cold very quickly. So take a cell phone or buddy (good ideas in any weather).

　　◆落實(shí)其它注意事項(xiàng) 如果半路不得不停下來(lái)或者衣服濕了，你會(huì)很快凍透的，最聰明的方法是帶上一部手機(jī)或者有伙伴一起鍛煉（在任何天氣狀況下都是不錯(cuò)的主意）。

Cold-weather exercise, done correctly, should be safe for just about everyone, says the American College of Sports Medicine. But if you have heart disease, asthma or other conditions that might be aggravated by cold, talk to your doctor.

　　美國(guó)運(yùn)動(dòng)醫(yī)學(xué)院提醒大家：在寒冷天氣下，鍛煉得當(dāng)，對(duì)大部分人來(lái)說(shuō)是安全的。但是，如果你有心臟病、哮喘或者其它因寒冷會(huì)加重的身體狀況，最好先向醫(yī)生咨詢(xún)一下。

Below freezing temps can adversely affect athletic performance (studies suggest the ideal zone for runners is between 36 and 52 degrees). But remember: You get extra points just for getting out there when most of your neighbors are huddling inside, eating leftover candy canes.

　　低于零度的天氣反過(guò)來(lái)會(huì)影響運(yùn)動(dòng)效果（相關(guān)研究表明：跑步最理想的環(huán)境溫度是36-52華氏度，也就是20-29攝氏度）。但請(qǐng)記?。寒?dāng)你大部分鄰居都在蜷縮在屋里、吃著圣誕節(jié)剩下的拐杖糖（candy cane）時(shí)，你能到戶(hù)外鍛煉，已經(jīng)給自己加分不少了！

And if you just hate the cold? There's always the gym. And there's always tomorrow: Forecasts say most of the country is moving back toward a warm pattern -- for now.

　　如果你就是討厭寒冷？你還可以去健身房??！而且明天再到戶(hù)外也無(wú)妨：天氣預(yù)報(bào)說(shuō)眼下全國(guó)大部地區(qū)正在轉(zhuǎn)暖-呵呵！