Do you follow the health recommendations and exercise 30 minutes a day, five days a week? Well, a new study published in March 2010 in the Journal of the American Medical Association says that might not be enough to keep off weight gain as you age. Instead, the study recommends 60 minutes a day, every day. Personal trainer Andrea Metcalf reads the fine print and has tips to maximize your workout intensity.
你是否听从了健身建议，一周运动五天，平均每天30分钟？2010年3月美国医药学会期刊的一项新研究表明，这个运动量似乎不足以让你瘦下来。同时，研究建议每天都要做长达一小时的运动。私人教练Andrea Metcalf在认真的阅读细则之后，给出了一些能加大训练强度的建议。

I have always been a proponent of adopting a healthy diet and lifestyle. On the diet side, I do that by eating breakfast, lunch, dinner and two small snacks throughout the day. As for exercise, a new study says to beat the midlife bulge, women who eat a normal diet need 60 minutes of moderate exercise to prevent weight gain.
我总是很积极的去改善我的营养餐以及生活方式。就饮食方面，我每天按时吃一日三餐外加两次小点心。在锻炼方面，新的研究表明为防止中年发福，正常饮食的女士们必须坚持每天适度运动一小时。

If you can't get in a full hour of "moderate" exercise, maybe it's time to up the ante with some "vigorous" exercise. Studies have shown that incremental exercise (steadily building intensity throughout a workout) and exercise intensity (mixing short bursts of working out hard and periods of rest) adds to the number calories burned, which is exactly what you'll need to beat the waistline crisis in your 40s and beyond.
如果你适度运动无法满一小时，那也许你需要加大一些运动强度。研究表明增量运动（在运动过程中逐步增加强度）以及运动强度（包括短时间的运动和休息时间）能够加速卡路里的燃烧，这可是你超过四十岁之后减肥的最大敌人哦！

Here are few ideas to bump up your workout's intensity.
下面是能提升运动强度的一点小贴士：

Walking
走路

Try using core-balancing shoes like Skechers Shape-Ups. Or, add Nordic walking poles into your walk. Also, look for stairs, inclines, hills and varied terrain. You may be able to cut that hour into a bite-size 30 to 45 minutes.
穿上斯凯奇塑身鞋，外加走路杆来步行吧。寻找那些台阶，下坡，山丘这些不同的地形。这样你就可以把一小时的运动时间缩短到30-45分钟。

Running
跑步

Try speed intervals. Run sprints for 20 seconds, then jog the 40-second recovery. You can cut that run down to about 30 minutes.
注意快跑慢跑交替。先冲刺20秒，再慢跑40秒让自己缓和。这样，你的运动时间就可缩短至半小时了。

Swimming
游泳

Use a pull buoy or switch your stroke. If you only swim one stroke, your muscles become very efficient and you'll burn fewer calories. Try going from freestyle crawl to backstroke to butterfly. This circuit will change up the muscle groups and muscle recruitment.
使用拉浮标或改变你的泳姿。如果你始终用一个泳姿，你的肌肉会变得越来越有力，消耗的卡路里也就越来越少。试着从自由泳到蛙泳再到蝶泳吧。这样的循环能改变你的肌肉组织和肌肉增加。

Biking
骑自行车

Wear cycling shoes or install toe cages on your pedals. The added stability, although it may take some time to learn to clip in and out, will allow you to use more hamstring power and build your backside. Now, try out those big hills you've been avoiding and see your workout intensity build.
穿上骑车鞋或在自行车的踏板装上脚趾笼。这也许会让你花点时间学习如何使用脚趾笼，但它所增加的稳定度能让你使用更多的肌腱力量，强化脚背。现在，试着去骑那些你一直躲着的山丘吧，看看你的运动强度如何越变越大。