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ravine/[rə'vi:n]/ n. 峡谷, 冲沟, 溪谷...

工作需要好身体 警长健身有诀窍

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Keeping fit is a requirement of Ray Kelly's job as commissioner of the New York City Police Department. He has worked out since he was a teenager, and stints at the Police Academy and in Vietnam with the Marine Corps reinforced his commitment to physical fitness. 'Exercise became something you had to do. I developed an unconscious need for it,' he says. Mr. Kelly is the only person in the NYPD to go from police cadet to commissioner. He was at the helm of the department during the 1993 World Trade Center bombing, and is credited with building one of the most successful local counter-terrorism units in the U.S. 'This is a full-time, total immersion job,' Mr. Kelly says. 'But I still need to make time to work out, whether that's at 6:30 a.m. or in the evening.'

The Workout

On average, Mr. Kelly works out four days a week for at least an hour at a time. He devotes 30 minutes to cardio exercise -- a knee operation three years ago forced him to switch from running outdoors to using a treadmill -- and the rest to weightlifting. He jogs if his knee doesn't bother him, but most often he walks on the treadmill at a speed of 4.4 miles per hour with a slight incline. 'Once in a while I use that machine the women use,' he says, referring to the Stairmaster.

Mr. Kelly learned the fundamentals of strength training during his Marine Corps service. He now follows a dedicated weight routine that his wife has described in the past as 'borderline addictive.' He uses both free weights and strength machines, and does five sets of each exercise. Repetitions vary depending on the weight and how he feels that day.

Keeping fit gets harder with age, Mr. Kelly says. The 67-year-old says he used to be a fairly heavy lifter in his younger days, bench pressing 300 pounds with a spot. 'Now I do maybe 150 pounds,' he says. These days he is more concerned with maintaining, rather than gaining, strength and focuses on functional exercises.

Mr. Kelly's workout weakness: 'I don't stretch enough,' he says. 'I know I should do it more, and I'd like to do yoga, but I just don't have time.'

The Diet:

Mr. Kelly usually eats a bowl of cereal, such as Wheaties or Raisin Bran, with a piece of fruit before working out in the morning. For lunch, if he isn't eating out for work, he buys a tuna fish sandwich from a nearby deli. His wife is the cook in the family and often prepares healthful dinners such as fish or chicken with a vegetable. Mr. Kelly tries to stay away from dessert and limits his intake of bread. 'It's hard, though,' he says. 'There is always food around the office.'

Cost and Gear:

Mr. Kelly works out free of charge at the police headquarters gym. He also belongs to a local gym near his home, which costs him less than $100 a month. For workout duds, he wears basic T-shirts and shorts with cross-trainers. An indulgence: He has four iPods to host various playlists. While on the treadmill, he will also read e-books and articles from newspapers and magazines on his Amazon Kindle. 'I get so much more reading done this way,' he says.

Fitness Tip:

The key to maintaining fitness is sticking to a set routine, as people are creatures of habit, Mr. Kelly says. He also finds that reading or watching TV helps the time go by when he's doing cardio.

Quick Fix:

Mr. Kelly once led a police mission in Haiti where there were no gyms or workout equipment available. He got creative and built his own weight bar to do bench presses: 'I fashioned a metal bar with concrete blocks on each end to lift weights until the U.S. military supplied alternatives,' he says.

When he doesn't have time for a full workout, Mr. Kelly will do a quick round of push ups using push-up handles, which swivel to make the exercise more challenging, until he can't do any more. 'I can use them just about anywhere,' Mr. Kelly says.

保持良好身材是雷•凯利(Ray Kelly)作为纽约市警长的一项工作要求。他从十几岁时就开始健身,在警察学院和在越南海军陆战队的短暂时期进一步增强了他保持良好身材的决心。他说,锻炼成了我必须要做的一件事,我对它产生了一种无意识的需求。

凯利是纽约市警察局中唯一一个从警察学院学生成为警长的人。1993年世贸中心发生爆炸时,他担任纽约市警长,被认为是建立了美国最成功的地方反恐部门之一的功臣。他说,这是一份全天候、全浸入的工作,不过我仍然要抽出一些时间健身,无论是在早上六点半还是在晚上。

锻炼:

凯利平均每周锻炼四天,每次至少锻炼一个小时。他花30分钟做有氧运动--三年前的一次膝盖手术迫使他从户外跑步转而使用跑步机--剩下的时间用来举重。如果膝盖不犯毛病的话,他也会慢跑,但多数时间他都是在跑步机上以每小时4.4英里的速度进行缓坡走练习。“我偶尔也会用女用跑步机。”凯利说,他指的是Stairmaster牌跑步机。

凯利在海军陆战队服役期间学到了力量训练的基础知识。现在,他坚持进行一套专门设计的举重练习,过去他妻子形容这是“边缘成瘾症”。他既使用自由重量器材,又使用力量器械,每次练习做五组动作。重复的次数根据所举重量和他当天的身体状况而定。

凯利说,年纪越大,保持好身材就越难。今年67岁的他说,他年轻时能举起很重的分量,卧推纪录是300磅。“现在我或许能举起150磅”,他说。最近,他更关心保持而不是增强力量,并将重点放在功能性锻炼上。

凯利说,他锻炼中的不足之处是“伸展练习做得不够”。”我知道应该多做些这方面的锻炼,而且我喜欢做瑜珈,但我没有时间。”

饮食:

凯利通常在晨练之前喝一碗麦片粥(如Wheaties牌或Raisin Bran牌)配一片水果。至于午饭,如果不是因为工作的缘故在外面吃,那么他会从附近的熟食店买一份金枪鱼三明治。他妻子在家里负责做饭,通常会做健康晚餐,如鱼或鸡肉搭配一种蔬菜。凯利尽量远离甜点,并限制面包的摄入量。“但这很难”,他说。“办公室里总是到处有吃的。”

费用与行头:

凯利在警察局总部健身房可以免费锻炼。他也是他家附近一所当地健身房的会员,费用每月不到100美元。他锻炼时穿的行头是最简单的T恤、短裤和运动鞋。他有个嗜好:用四个iPod存储不同的歌单。在跑步机上时,他也会阅读亚马逊Kindle阅读器上的电子书和报刊文章。“我通过这种方式读了许多东西”,他说。

健身小贴士:

凯利说,保持好身材的要诀是坚持执行所制定的训练计划,因为人类是习惯动物。他还发现,做有氧运动时,阅读或看电视有助于让时间过得快些。

权宜之计:

凯利曾经带领一支警队在海地执行任务,那里没有健身房,也没有健身设备。他发挥创造力,自己做了一个杠铃来做卧推。“我设计的杠铃有一个金属杆,每端都插上混凝土砖,直到美国军方提供健身设备之前,我都用它来举重”,他说。

当凯利没有时间做整套练习时,他会用俯卧撑手柄快速做一轮俯卧撑,直到无力再做。这种手柄可以通过旋钮调节,让练习更具挑战性。“我在任何地方都可以用它”,凯利说。
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