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."
无数美国人坚持锻炼的毅力在过去的几天里遇到了严寒的考验：尤其是在东部地区，户外环境可谓天寒地冻了。但是对于一些跑步新手和步行锻炼者来说，寒冷真得不算什么，“噢，没关系！”
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.
你肯定不想成为一个懦弱的人，对吧？你绝对想让人看你有点儿“超人范儿”才好呢！为了燃烧卡路里、为了放松心情、为了增强体质，你头上冒着蒸汽，在冻得哆哆嗦嗦的路人面前潇洒地跑过，超有型！
Here's how to do it safely and comfortably:
为了达到既安全又舒服的锻炼目的，下面还是有一些注意事项供你参考：
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.
◆穿的要冷暖适当 寒冷天气下的锻炼者所犯最大的一个错误就是穿得过厚。锻炼过程中会产生一些热量，所以最好一开始要感觉有点儿冷才好。
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.
◆穿多层的衣物 贴身穿一层薄薄的合成织物将汗液从皮肤吸走。中间是一层羊毛或羊绒保暖织物。最外层穿防水的、有透气性的外套，特别是赶上湿漉漉的或者有风的天气更应注意。
Wear a hat. Moms are right: You do lose a lot of heat from your head.
◆一定要戴帽子 不要嫌妈妈唠叨了：你的头部会损失大量的热量。
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.
◆保护好手和脚 连指手套比普通手套的保暖性能要好些。鞋子要大些，这样你可以穿厚点儿的袜子保护你的脚趾。如果途中有冰板儿路的话，可以考虑穿抓地力强的鞋。
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).
◆落实其它注意事项 如果半路不得不停下来或者衣服湿了，你会很快冻透的，最聪明的方法是带上一部手机或者有伙伴一起锻炼（在任何天气状况下都是不错的主意）。
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.
美国运动医学院提醒大家：在寒冷天气下，锻炼得当，对大部分人来说是安全的。但是，如果你有心脏病、哮喘或者其它因寒冷会加重的身体状况，最好先向医生咨询一下。
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.
低于零度的天气反过来会影响运动效果（相关研究表明：跑步最理想的环境温度是36-52华氏度，也就是20-29摄氏度）。但请记住：当你大部分邻居都在蜷缩在屋里、吃着圣诞节剩下的拐杖糖（candy cane）时，你能到户外锻炼，已经给自己加分不少了！
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.
如果你就是讨厌寒冷？你还可以去健身房啊！而且明天再到户外也无妨：天气预报说眼下全国大部地区正在转暖-呵呵！
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