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."

　　無數(shù)美國人堅持鍛煉的毅力在過去的幾天里遇到了嚴寒的考驗：尤其是在東部地區(qū)，戶外環(huán)境可謂天寒地凍了。但是對于一些跑步新手和步行鍛煉者來說，寒冷真得不算什么，“噢，沒關(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懦弱的人，對吧？你絕對想讓人看你有點兒“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，超有型！

Here's how to do it safely and comfortably:

　　為了達到既安全又舒服的鍛煉目的，下面還是有一些注意事項供你參考：

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 寒冷天氣下的鍛煉者所犯最大的一個錯誤就是穿得過厚。鍛煉過程中會產(chǎn)生一些熱量，所以最好一開始要感覺有點兒冷才好。

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的天氣更應注意。

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

　　◆一定要戴帽子 不要嫌媽媽嘮叨了：你的頭部會損失大量的熱量。

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，這樣你可以穿厚點兒的襪子保護你的腳趾。如果途中有冰板兒路的話，可以考慮穿抓地力強的鞋。

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).

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

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.

　　美國運動醫(yī)學院提醒大家：在寒冷天氣下，鍛煉得當，對大部分人來說是安全的。但是，如果你有心臟病、哮喘或者其它因寒冷會加重的身體狀況，最好先向醫(yī)生咨詢一下。

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來會影響運動效果（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）。但請記?。寒斈愦蟛糠粥従佣荚隍榭s在屋里、吃著圣誕節(jié)剩下的拐杖糖（candy cane）時，你能到戶外鍛煉，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??！而且明天再到戶外也無妨：天氣預報說眼下全國大部地區(qū)正在轉(zhuǎn)暖-呵呵！