Comparing Workout Routines

比较锻炼日程

Friends share their current weekly workout routines, including specific exercises, sets, reps, and frequency, and offer tips or suggestions to each other.

朋友们分享他们当前的每周锻炼日程，包括具体练习、组数、次数和频率，并互相提供建议或意见。

对话

聆听并跟进对话

Sarah (Female)

Hey Michael, I was just curious what your current workout routine looks like. Trying to switch things up a bit.

嘿，迈克尔，我只是好奇你目前的健身计划是怎样的。我想做些改变。

Michael (Male)

Oh, hey Sarah! Yeah, I've been doing a pretty standard push-pull-legs split, usually 4-5 days a week. For push day, I do bench press, overhead press, and tricep extensions, mostly 3 sets of 8-12 reps.

哦，嘿，莎拉！是的，我一直在做推-拉-腿分化训练，通常每周4-5天。推日我做卧推、过头推举和三头肌伸展，主要是3组，每组8-12次。

Sarah (Female)

Push-pull-legs, nice! I'm doing full body 3 times a week right now, but I feel like I'm not getting enough volume for each muscle group. What about your pull day?

推-拉-腿，不错！我现在每周三次全身训练，但我感觉每个肌肉群的训练量不够。你的拉日呢？

Michael (Male)

For pull, I focus on deadlifts, pull-ups, and rows. Again, 3 sets, but I try to keep the reps lower for deadlifts, maybe 5-8 reps, then higher for pull-ups. Are you tracking your progressive overload?

拉日我侧重于硬拉、引体向上和划船。同样是3组，但我尽量控制硬拉的次数少一些，大概5-8次，引体向上次数多一些。你有跟踪你的渐进式超负荷吗？

Sarah (Female)

I'm trying to, but it's hard with full body. My main exercises are squats, bench, and rows, usually 4 sets of 6-10. Maybe I should switch to a split. Do you feel recovered enough between sessions?

我在努力，但全身训练很难。我主要做的练习是深蹲、卧推和划船，通常是4组，每组6-10次。也许我应该改为分化训练。你觉得每次训练之间恢复得够吗？

Michael (Male)

Definitely. The split helps a lot with recovery. Plus, I throw in an active recovery day or two, usually just a light walk or some stretching. You might also consider adding some isolation exercises if you switch to a split.

当然。分化训练对恢复很有帮助。此外，我还会安排一两天的主动恢复日，通常只是轻松散步或一些拉伸。如果你改为分化训练，也可以考虑增加一些孤立练习。

Sarah (Female)

That's a good point about recovery. I'm always feeling a bit beat up. Thanks for sharing, Michael! This gives me some good ideas.

关于恢复，你说得很有道理。我总是感觉有点疲惫。谢谢分享，迈克尔！这给了我一些好主意。

Michael (Male)

No problem, Sarah! Let me know if you want to swap notes again after you try it out. Your full body routine sounds intense, too!

不客气，莎拉！如果你尝试后想再交流，告诉我。你的全身训练计划听起来也很吃力！

词汇

对话中的必备词汇和短语

workout routine

A planned schedule of exercises you do regularly to stay fit, like going to the gym on certain days.

一个计划好的锻炼日程，你定期进行以保持体型，比如在某些日子去健身房。

push-pull-legs split

A type of training program that divides workouts into days focusing on pushing muscles (like chest), pulling muscles (like back), and legs.

一种将训练分为专注于推力肌肉（如胸部）、拉力肌肉（如背部）和腿部的训练程序类型。

sets

A group of repetitions of an exercise done without stopping, like doing 10 push-ups three times is three sets.

一组不间断进行的练习重复，例如做10个俯卧撑三次就是三组。

reps

Short for repetitions; the number of times you perform an exercise in one go, such as 10 reps of squats.

repetitions 的缩写；你一次性执行一个练习的次数，例如 10 次深蹲。

full body

A workout that exercises all major muscle groups in one session, usually done 2-3 times a week.

一种在一节课中锻炼所有主要肌肉群的锻炼，通常每周进行2-3次。

progressive overload

Gradually increasing the weight, reps, or intensity of exercises over time to build strength and muscle.

随着时间的推移逐渐增加锻炼的重量、重复次数或强度，以建立力量和肌肉。

recovery

The time your body needs to rest and repair after exercise to avoid injury and improve performance.

运动后身体需要休息和修复的时间，以避免受伤并提高表现。

isolation exercises

Exercises that target one specific muscle, like bicep curls, unlike compound moves that work multiple muscles.

针对一个特定肌肉的练习，例如二头肌弯举，不像复合动作那样工作多个肌肉。

关键句型

需要记住和练习的重要短语

Hey Michael, I was just curious what your current workout routine looks like.

This is a casual way to start a conversation by asking about someone's exercise plan. Use 'I was just curious' to sound polite and not too direct. It's useful for friendly chats about personal habits.

这是通过询问某人的锻炼计划来随意开启对话的一种方式。使用“我只是好奇”来听起来礼貌而不太直接。它在谈论个人习惯的友好聊天中很有用。

I've been doing a pretty standard push-pull-legs split, usually 4-5 days a week.

Here, 'I've been doing' is present perfect continuous tense to describe an ongoing habit. 'Pretty standard' means quite common or typical. Great for sharing your routine in fitness talks.

这里，'I've been doing' 是现在完成进行时，用于描述持续的习惯。'Pretty standard' 意思是相当常见或典型。非常适合在健身讨论中分享你的例行程序。

I'm doing full body 3 times a week right now, but I feel like I'm not getting enough volume for each muscle group.

This sentence uses 'feel like' to express an opinion or sensation. 'Right now' emphasizes the current situation. It's practical for discussing workout challenges and seeking advice.

这个句子使用 'feel like' 来表达意见或感觉。'Right now' 强调当前情况。它适用于讨论健身挑战并寻求建议。

Are you tracking your progressive overload?

A yes/no question using 'are you' for present continuous action. 'Tracking' means monitoring progress. Use this to ask about someone's training method in a gym conversation.

一个使用 'are you' 表示现在进行时 yes/no 问题。'Tracking' 意味着监控进度。在健身房对话中使用此句来询问某人的训练方法。

Maybe I should switch to a split.

'Maybe' shows uncertainty, and 'should' suggests a possible action. This is a common way to consider changing habits, useful when getting ideas from friends.

“Maybe”表示不确定性，“should”暗示可能的行动。这是考虑改变习惯的常见方式，在从朋友那里获取想法时很有用。

The split helps a lot with recovery.

Simple present tense for general truth. 'Helps a lot with' means greatly assists in. Ideal for giving tips on why a routine works well.

用于一般真理的简单现在时。'Helps a lot with' 意思是大大协助。非常适合给出为什么一种例行程序运作良好的提示。

Thanks for sharing, Michael! This gives me some good ideas.

A polite way to end a discussion with gratitude. 'Gives me' is present simple for immediate effect. Use this to show appreciation after learning from someone.

一种礼貌地以感激结束讨论的方式。'Gives me' 是现在简单时，用于表示即时效果。在从某人那里学到东西后，使用这个来表达欣赏。

Let me know if you want to swap notes again after you try it out.

'Let me know' is an invitation to contact later. 'Swap notes' idiomatically means exchange information. Perfect for offering ongoing support in shared interests like fitness.

‘Let me know’是邀请以后联系的表达。‘Swap notes’习语上意思是交换信息。在健身等共享兴趣中提供持续支持非常合适。