Get out of bed! Challenge yourself to be the early bird. 快起床！挑戰自我成為早起的鳥兒


Waking up with the sunrise, driving on empty streets, listening to birdsong…just some of the benefits of starting the day with a morning workout. Sounds tempting? Well not if you´re not a morning person!
日出而作，踏上空無一人的街道、聽著鳥兒的歌唱…這只是以晨間運動開始一天的一些好處，聽起來很吸引人？嗯，如果你不是一個早起的人就不會這麼認為。

Getting up at 6am can be quite tough, but I’ve learned over the past months that it´s well worth it. People who exercise in the morning find they have more energy for the rest of the day, because of the boost in circulation and the rush of ‘happy’ hormones.
在早上六點起床可能很困難，但我在過去的幾個月裡學著，非常值得，在早晨運動的人會覺得在一天剩下的時間中更有活力，因為循環的促進及激增的「快樂」賀爾蒙。

“A 30-minute workout will wake you up better than any coffee ever could.”
「一個三十分鐘的運動將會比任何咖啡更讓你能醒過來。」

Early morning exercise also has a positive effect on concentration abilities, which can come in handy when making complex decisions later in the day. Last but not least, morning workouts regulate your appetite throughout the day and make you sleep better rather than working out in the evening.
早晨的運動對於精神集中的能力也有正向影響，這讓你在接下的一整天更易於做複雜的決策，最後但也很重要的是，晨間運動控制你一天的胃口，比起晚間運動，也讓你睡得更好。

So how have I managed to become that early bird? I have four little tips that make it easier for me to set my alarm for before sunrise:
所以我是怎麼讓自己成為早起的鳥兒的？我有四個小撇步，讓我更容易在天亮之前就做好去運動的準備。

1. Pack your gear the night before
1.在前一晚就把你的東西收拾好
Take some time the evening before to prepare everything for your morning workout: pack your gym bag, leave out your running gear, have your outfit ready for the office. This only takes you a couple of minutes, but you can leave the house right after getting up without starting to doubt or question why you´re even doing it. Ready to go!
在前一晚就花一些時間準備好你早上運動所需要的所有東西：收好你的運動包包、省去你的運動裝備、把你上班要穿的服裝準備好。這些都只會花你幾分鐘，但是你可以在起床後立刻離開家門，而不是開始懷疑或疑問你為什麼要做這件事。準備好出發！

2. Partner up
2.帶上你的夥伴
Find a buddy to work out with in the morning. If a friend is waiting for you at the gym or around the corner you can’t roll over and treat yourself to another hour’s sleep.
找一個夥伴在早上一起運動，如果有一個朋友在健身房等你或在附近等你，你就不能輕易被擊敗，讓自己再睡一個小時。

3. Prepare a nutritious breakfast
3.準備好營養滿分的早餐
Make yourself a take-away breakfast for after your workout. Oatmeal energy bars, fresh fruit smoothies and muesli with yogurt are quickly prepared the night before and easily enjoyed at your desk.
為自己準備一份可以帶著走的早餐，在運動後可以吃，燕麥片能量棒、新鮮水果果昔和優格配麥片，都是可以在前一天晚上快速準備，並簡單的在餐桌上享用。

4. No excuses anymore
4.不要再有任何藉口
It’s very easy to cancel your sport plans in the evening. So many things come up…working late, meeting friends, housework or you’re just too tired. By exercising before work there are no excuses for not doing it and you’ll still have time after work to meet friends and family.
在晚上你的運動計劃很容易被取消，很多事情會發生，工作加班、見朋友、做家事或是你只是太累，藉由工作前運動，就沒有不做這件事的藉口，而你也仍然有時間在下班後陪伴家人與朋友。
What gets you out of bed for an early morning workout?

是什麼讓你可以在一大清早起床運動？

原文網址：https://goo.gl/pF4Lmq 

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