This article is part of a series aimed at helping¹ you navigate² life’s opportunities and challenges.

我们推出系列文章，旨在帮助你迎接生命中种种机会和挑战，本文为其中一篇。

Young people frequently say that they want to exercise, but they just can’t find the time.

年轻人经常说他们想锻炼，但就是找不到时间。

The solution just might be in-office interval³ training.

也许只要利用办公室里的零碎时间进行间歇性训练就可以了。

That means taking part in short bursts of intense exercise — while in the office.

那意味着在公司里做短时间的剧烈运动。

Recent studies show that very short but intense exercise rapidly builds and maintains fitness and health, even when the workout is only a few minutes long.

最近有研究表明，时间短但强度大的运动，会快速增进体能与健康，即便锻炼时间只有几分钟。

Work the stairs

跑楼梯

You can complete an excellent, effective — and very brief — workout in an office stairwell, says Martin Gibala, a professor of kinesiology at McMaster University in Canada and an expert on interval training.

加拿大麦克马斯特大学(McMaster University)运动机能学教授、间歇性训练专家马丁•吉巴拉(Martin Gibala)说，你可以在公司的楼梯间内出色地完成短时高效的锻炼。

Stairwell interval training requires only one minute of strenuous⁴ exertion⁵, he says.

他说在楼梯间里做间歇性训练，只需要进行一分钟的高强度运动。

For a study that he and his colleagues presented earlier this year, they asked 12 out-of-shape women in their 20s to warm up for two minutes by slowly walking up and down stairs in a campus office building.

他和同事于今年早些时候发表了一篇研究论文，为了开展相关研究，他们曾让12名年龄为20多岁、体型不佳的女士，在一个学校办公大楼的楼梯间里花两分钟时间慢慢地走上走下，进行热身。

Then the women ran up the steps as fast as safely possible, Dr Gibala says, for 20 seconds.

接着，这些女士以自己最快最安全的方式，用20秒跑上楼梯，吉巴拉博士说。

They walked down and along a flat corridor for two minutes, ran back up the stairs for another 20 seconds, walked for two minutes, and ran up for a final 20 seconds.

她们随后走下楼梯，走在一条平坦的楼道里，历时两分钟，再折回去，用20秒跑上楼梯，然后行走两分钟，再用20秒最后一次跑上楼梯。

They then cooled down with three minutes of stair and corridor walking.

接下来，女士们花三分钟时间通过走楼梯和楼道进行放松。

The entire session lasted 10 minutes, which would easily fit into a lunch break.

整次训练持续10分钟，午餐时间便可完成。

(If you do this, you may want to bring and change into workout clothing to avoid sweating in your work clothes and freshen up afterward⁶ with a bird bath in an office restroom.)

（如果要这样锻炼，你也许可以换上运动装，避免因出汗弄脏工作服，结束后可以在办公室卫生间的洗脸池前梳洗一番。

They completed three of these abbreviated⁷ stair workouts per week for six weeks.

她们每周在楼梯间里做三组这样的简短锻炼，历时六周。

By the end, their aerobic⁸ fitness had improved substantially, the researchers reported, by about as much as if they had been running or cycling each week for hours.

研究人员报告说，到最后，女士们的有氧适能获得了很大的改善，效果犹如她们在这六周内每周都花好几个小时跑步或骑自行车。

Lift weight at your desk

在办公桌旁举重

To change body shape, you almost certainly need to also perform some type of weight training, exercise scientists agree.

运动科学家们一致认为，要改变体型，你几乎一定得做一些重量训练。

As with the stair training, weight work can be done during your workday.

跟楼梯间里的锻练一样，重量训练也可以在上班期间完成。

Keep a five-pound dumbbell near your desk and perform arm curls while you are on the phone.

在办公桌附近放一个五磅（约合2.27公斤）重的哑铃，打电话时可以做手臂弯举。

Stand on the edge of a stair during a midmorning break and let your heels drop, then slowly rise up until you are standing⁹ on your tiptoes on the stairs.

在上午的中间休息时间，可以站在一级楼梯边缘，让脚跟下沉，然后身体慢慢向上提起，直到踮起脚尖。

Repeat that exercise 10 times and you can strengthen and tighten¹⁰ muscles throughout your legs.

重复该训练10次，就能达到强化和收紧腿部肌肉的效果。

Fidget your way to fitness

通过坐立不安改善身体机能

Parents and teachers may once have urged you to sit still, but wiggling, tapping your toes, standing briefly¹¹, and otherwise fidgeting as much as possible at your desk is in fact good for your body.

家长和老师也许曾敦促你坐着别动，但在办公桌旁尽量扭动、敲击脚趾，短时间站立，或者以其他方式尽可能地保持坐立不安的状态，事实上对你的身体有益。

In one recent study, college students showed healthier blood flow in their lower legs if they fidgeted than if they did not.

近期的一项研究显示，比起处于安静状态时，大学生处于坐立不安状态时的下肢血液循环更为健康。

Even better, a 2008 study found that among office workers, those who frequently fidgeted burned as many as 300 calories more each day than those who resolutely¹² stayed still.

更妙的是，2008年的一项研究发现，在办公室一族当中，那些经常动来动去的比起那些静止不动的，每天可以多燃烧多达300卡路里的热量。

Find seven minutes to exercise

找出7分钟来锻炼

For a fast, full-body weight-training and interval program, close your office door and cue up the Scientific 7-Minute Workout.

要利用零碎时间快速做全身性重量训练，不妨关上办公室的门，准备进行7分钟科学健身。

The program targets muscles in the upper body, lower body and core, improves aerobic endurance, and can be completed in less time than most of us spend dithering about how to get to the gym.

这个锻炼计划针对的是上下身的肌肉和核心肌群，有助于改善有氧耐力，所用时间比我们大部分人为了怎么去健身房而纠结的时间还要短。