曳石学派新人健身指南 Helkolithism Starter Fitness Guide

似乎是神悟树庭的曳石学派为本派新人制定的一份健身指南。 It seems to be a fitness guide created for newbie Helkolithists by the Grove of Epiphany.

如果重视知识却轻视身体，就如同用最好的墨水在最烂的纸张上书写。

Valuing knowledge over health is like writing with the finest ink on the cheapest parchment.

1.门扉时

1. Entry Hour

清醒后不要立即起床，而是在床上简单地伸展一下躯体，促进血液的流动。起床后以冷水洗脸，做祈祷、进行思维训练、吃第一餐（七成饱即可）。与民间常识相反，睡醒后至用餐前是进行抽象思维的最佳时间，不宜剧烈运动。

Do not get out of bed immediately after waking up. Instead, do some basic stretches to stimulate blood flow. After getting out of bed, wash your face with cold water, say your prayers, practice thought training, and have your first meal (only eat until about 70% full). Contrary to popular belief, the time between waking and eating is the best time for abstract thought. Intense exercise is not recommended.

2.明晰时

2. Lucid Hour

这是一天中人们最为健谈、论辩最为敏捷的时段，身为学者应该积极参加学术活动和课题讨论（注意不要久坐或久站，以自由的站坐结合为宜）。作为调剂，可以在此时段组织如奇兽球、冲击球、棍球等团队项目作为锻炼（兼娱乐）内容。

The time of the day in which people are most talkative and quick-minded in disputation. As a scholar, one should actively take part in academic activities and research discussions (make sure not to be seated for too long; it is better to freely switch between sitting and standing). Team sports such as beast ball, smash ball, and stickball can also be organized during this time as a change of pace (as well as entertainment).

3.践行时

3. Action Hour

在践行时，大家头脑中的灵光开始枯竭，是时候补充能量并投入体力活动了。在吃过第二餐后，稍作二十到三十分钟的休息，便可以开始慢跑活动（注意做好准备运动！）。有条件的人士可以用游泳代替慢跑，这能将运动对关节的损耗降至最低（注意：不要因噎废食，跑步是仅次于游泳的最佳锻炼方式，这绝不是拒绝跑步的理由）。

Action Hour is the time of day when everyone's brains begin to slow down and the time comes to charge your energy and engage in physical activity. After eating your second meal and resting for twenty to thirty minutes, you can begin jogging (please make ample preparations before exercising!) Those with extenuating circumstances can swim instead of jogging. This can reduce the damage to joints caused by exercise. (Note: Do not disregard jogging entirely for this reason. Jogging is the best form of exercise, second only to swimming. Joint damage is never an excuse not to jog.)

跑步或游泳的距离没有必然的标准，总体上每当你感到无法坚持需要休息的时候，就休息五分钟，然后进行新的一轮即可（注意：不可过度休息）。总锻炼时长控制在一小时之内为宜。如果恰好有某种劳动能够兼顾此类锻炼（如递送包裹等），那么适度参加这种劳动也是不错的选择。

There is no set requirement for the distance that you jog or swim. Generally, when you feel that you cannot continue any longer and must rest, then rest for five minutes before continuing. (Note: Do not take excessive rests). We recommend keeping your total exercise duration within one hour. If you happen to have a form of manual work that can replace this form of exercise (such as transporting packages etc.), then taking part in this kind of manual labor is also a good option.

如果在践行时没有诸如做实验、参与特种训练、进行社交活动或私人娱乐等事项安排，那么就可以在上述针对心肺耐力的锻炼结束后开展针对肌肉力量的锻炼科目。此种练习以每周2~4次为宜，保持自身肌肉的爆发力不致退化即可。此外，参与如前所述的种种团队项目也是不错的选择。

If you have no plans during Action Hour, such as conducting experiments, attending special training, joining social events, or personal recreation, you can begin a muscle strength training regimen straight after the aforementioned cardiovascular exercise program is complete. Strength training is best completed 2–4 times a week to maintain the explosive power of your muscles and prevent deterioration. Furthermore, participating in the various team activities mentioned above is also a good option.

4.离愁时

4. Parting Hour

经过践行时的刻苦锻炼，现在是享受第三餐的最佳时机。一定不要把每天的最后一餐拖进幕匿时！过晚用餐会给你的身体带来沉重的负担，让所有的锻炼都变得事倍功半。

Having completed the harsh training of Action Hour, now is the best time to enjoy your third meal of the day. Make sure you don't push your final meal of the day back to Curtain-Fall Hour every day! Eating too late in the day will place a heavy burden on your body and halve the effectiveness of all your exercise.

享用第三餐之后，如果践行时的运动量已经较大，那么就可以将私人娱乐安排在这段时间；反之，则应该在此时段补足必要的锻炼项目（如心肺功能类）。

After finishing your third meal, if you have already completed a considerable amount of exercise during Action Hour, you can use this time to engage in personal recreation activities. If not, this time should be used to supplement necessary daily exercise (such as those for cardiovascular function).

健身贵在坚持——没有人能把自己的时间表安排得天衣无缝不受任何因素的打扰，而所有人也都有惰性——关键是如何与这些无法避免的因素积极共存。因此，既不要因为某段时间没有及时锻炼就自暴自弃，也不要把所有的科目都拖延到每天的最后再加以解决。从经验上来说，结伴锻炼是最容易让人养成良好习惯的方式——而且这也方便去参加比个人项目更有趣味的团队项目。

Gaining muscle is about persistence — no one is capable of perfectly planning their time without interference from external factors, and everyone feels lethargic from time to time — the key is learning to coexist with these inevitable factors. Therefore, do not feel like just giving up because you were not able to exercise during a set time, and do not push all of your projects back to the end of the day and deal with them then. I can tell you from experience that exercising with others is the easiest way to nurture good habits. What's more, this also makes it easier for you to participate in group activities that are more interesting than solo ones.

总而言之……参与锻炼的同时要记得多交朋友！

In short... Be sure to make lots of friends while you are exercising!

5.幕匿时

5. Curtain-Fall Hour

这是睡觉时间，你不应该做除了睡觉以外的任何事。切记：熬夜会让你的所有锻炼效果都大打折扣，并且会给第二天的生活增加种种不必要的风险和负担。

This is the time for sleep. You should not engage in any activities other than sleep during this time. Remember: Staying up late will greatly decrease the effectiveness of all the exercise you do and make the next day that much harder, adding all kinds of unnecessary risks and strain.

如果熬夜无法避免——那么宁可赖床，也不要强行早起。

If you are unable to avoid staying up late, then it is best to sleep in and not force yourself to get up early.