健身的六个常识性误区：不劳则无获

　　No pain, no gain 不劳则无获

　　Many people tend to overdo their exercise programs looking for quick results. Doing so, however, may prove to be your downfall by resulting in injury or sore muscles.

　　有些人倾向过度锻炼达到更快的效果，然而这样做可能造成伤害或引起肌肉疼痛。

　　Your best bet is to start any exercise program slowly and gradually increase the workout. 最佳的方式就是缓慢地开始锻炼，然后逐渐增加运动量。

　　We start people out with 15 minutes of stretching, 30 to 40 minutes of walking or walking/jogging, and end with 10 more minutes of stretching. This gives people a good beginning without the pain or injury.

　　我们让人们开始锻炼时，先用一刻钟的时间进行伸展运动，然后进行30到40分钟的步行或步行加慢跑，最后以10分钟的伸展运动结束。以这样的方式开始运动就会有个良好的开端，不会感到疼痛，也不会受到伤害。