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Happy learning ! ^^
影片文稿：
- So, what’s your usual workout routine?
那你的常規健身計劃是什麼？ - I mix strength training and cardio.
我會混合力量訓練和有氧運動。 - How many days a week do you train?
你一週訓練幾天？ - Usually five, but I take rest days too.
通常五天，但我也會休息。 - What’s your main fitness goal?
你的主要健身目標是什麼？ - Right now, I’m focusing on building muscle.
現在，我專注於增肌。 - Do you track your progress?
你有記錄你的進展嗎？ - Yeah, I log my lifts and running times.
有的，我會記錄重量和跑步時間。 - How do you stay motivated?
你怎麼保持動力？ - I set small goals and reward myself.
我會設定小目標，然後獎勵自己。 - What’s your favorite type of workout?
你最喜歡哪種類型的訓練？ - I love weightlifting. It feels powerful.
我喜歡舉重，感覺很有力量。 - Do you work out alone or with a partner?
你自己鍛煉還是和夥伴一起？ - Mostly alone, but sometimes with friends.
大部分時間是自己，但有時和朋友一起。 - Do you follow a specific training program?
你有遵循特定的訓練計劃嗎？ - Yes, I follow a progressive overload plan.
是的，我採用漸進式超負荷訓練。 - Do you change your workouts often?
你會經常更換訓練計劃嗎？ - Every few months, to keep things fresh.
每隔幾個月，讓訓練保持新鮮感。 - Any advice for a beginner like me?
有什麼給新手的建議嗎？ - Start slow, be consistent, and enjoy it!
慢慢開始，保持穩定，享受訓練！ - I want to start strength training. Where should I begin?
我想開始做力量訓練。我應該從哪裡開始？ - Focus on basic movements first.
先專注於基本動作。 - Like what?
像什麼？ - Compound exercises like push-ups and rows.
複合動作，比如伏地挺身和划船。 - What’s the best way to train my upper body?
訓練上半身的最佳方式是什麼？ - Start with bodyweight exercises.
先從自重訓練開始。 - Should I use machines or free weights?
我該用器械還是自由重量？ - Free weights are better for overall strength.
自由重量對整體力量更有幫助。 - How many reps should I do?
我該做幾次？ - Start with 8 to 12 reps per set.
每組從 8 到 12 次開始。 - How often should I train my upper body?
我應該多久訓練一次上半身？ - Two to three times a week is ideal.
每週兩到三次是最理想的。 - What’s the best exercise for shoulders?
最適合肩膀的運動是什麼？ - Overhead presses are great for that.
頭上推舉對肩膀很有幫助。 - How about chest workouts?
那胸部訓練呢？ - Bench presses and push-ups work well.
臥推和伏地挺身效果很好。 - What if I struggle with push-ups?
如果我做伏地挺身很吃力怎麼辦？ - Try incline push-ups or knee push-ups first.
先試試斜面伏地挺身或膝蓋伏地挺身。 - Should I train arms separately?
我應該單獨訓練手臂嗎？ - No need. Compound movements train them too.
不需要，複合動作也會訓練到手臂。 - What’s the best cardio workout at the gym?
健身房裡最有效的有氧運動是什麼？ - It depends on your goals.
這取決於你的目標。 - I want to burn fat. What should I do?
我想燃燒脂肪，該做什麼？ - Try interval training on the treadmill.
試試跑步機上的間歇訓練。 - What about endurance training?
那耐力訓練呢？ - Long, steady runs or cycling help.
長時間穩定跑步或騎腳踏車很有效。 - Is the rowing machine a good option?
划船機是一個好選擇嗎？ - Yes! It’s great for full-body cardio.
是的！它對全身有氧運動很有效。 - How long should I do cardio per session?
每次應該做多久有氧運動？ - 20 to 40 minutes is ideal.
20 到 40 分鐘是理想的範圍。 - What if I get bored on the treadmill?
如果我在跑步機上覺得無聊怎麼辦？ - Try listening to music or podcasts.
試著聽音樂或播客。 - Is jumping rope a good cardio workout?
跳繩是好的有氧運動嗎？ - Absolutely! It burns calories fast.
當然！它燃燒卡路里很快。 - Should I do cardio before or after weights?
我應該在重訓前還是後做有氧？ - After weights for better fat burning.
重訓後做有氧可以更好地燃燒脂肪。 - What’s the best machine for beginners?
對新手來說，哪台機器最適合？ - The elliptical is easy on the joints.
橢圓機對關節很友善。 - How often should I do cardio per week?
我每週應該做幾次有氧運動？ - Three to five times a week is good.
每週三到五次是最好的。 - What’s the best way to recover after a workout?
鍛煉後恢復的最佳方法是什麼？ - Stretching and proper nutrition are key.
拉伸和適當的營養是關鍵。 - How soon should I stretch after a workout?
我應該在鍛煉後多久拉伸？ - Stretch within 10 to 15 minutes.
在鍛煉後 10 到 15 分鐘內拉伸。 - What kind of stretches do you recommend?
你推薦做什麼樣的拉伸？ - Focus on dynamic stretches, like leg swings and arm circles.
先做動態拉伸，如擺腿和手臂圓周。 - Should I do static stretches too?
靜態拉伸也需要做嗎？ - Yes, especially for your major muscle groups.
是的，特別是對主要肌肉群。 - How long should I hold a stretch?
我應該拉伸多久？ - 15 to 30 seconds for each stretch.
每個動作 15 到 30 秒。 - What about hydration after a workout?
鍛煉後的水分補充怎麼樣？ - Drink plenty of water to replenish lost fluids.
喝大量水以補充流失的水分。 - Should I eat right after working out?
鍛煉後應該立刻吃東西嗎？ - Yes, aim to eat a balanced meal within 30 minutes.
是的，目標是在 30 分鐘內吃一餐均衡的飲食。 - What should I eat after a workout?
鍛煉後應該吃什麼？ - A mix of protein and carbs is ideal.
蛋白質和碳水化合物的搭配是最理想的。 - Should I have a protein shake?
我應該喝蛋白質奶昔嗎？ - It’s a good option, especially if you’re on the go.
這是一個不錯的選擇，特別是當你很忙的時候。 - What about supplements?
補充劑怎麼樣？ - They can help, but focus on whole foods first.
它們有幫助，但首先要專注於全食物。 - Do you follow a specific diet for training?
你有特別的飲食計劃來配合訓練嗎？ - Yes, I focus on high protein and balanced meals.
有的，我專注於高蛋白和均衡飲食。 - How much protein do you eat per day?
你每天吃多少蛋白質？ - About one gram per pound of body weight.
大約每磅體重攝取一克蛋白質。 - What’s your go-to protein source?
你的主要蛋白質來源是什麼？ - Chicken, fish, eggs, and tofu.
雞肉、魚、蛋和豆腐。 - Do you eat a lot of carbs?
你吃很多碳水化合物嗎？ - Yes, but mostly whole grains and vegetables.
是的，但主要來自全穀類和蔬菜。 - What’s your opinion on fats?
你對脂肪的看法是什麼？ - Healthy fats are essential for energy.
健康脂肪對能量供應至關重要。 - Do you meal prep for the week?
你會提前準備一週的餐點嗎？ - Yes, it helps me stay on track.
會的，這有助於保持飲食計劃。 - Do you take any supplements?
你有吃任何補充劑嗎？ - Just protein powder and vitamins.
只有蛋白粉和維生素。 - How do you stay consistent with your diet?
你如何保持飲食的穩定性？ - I plan meals and avoid junk food.
我會計劃餐點，避免垃圾食物。 - Do you ever have cheat meals?
你會吃放縱餐嗎？ - Of course! Moderation is key.
當然！適量才是關鍵。 - What’s your favorite cheat meal?
你最喜歡的放縱餐是什麼？ - Definitely pizza!
絕對是披薩！ - How do you balance cardio and strength training?
你如何平衡有氧運動和力量訓練？ - I usually alternate between the two.
我通常交替進行這兩種運動。 - Should I do cardio before or after lifting weights?
我應該在舉重前還是後做有氧？ - After weights is best for fat burning.
重訓後做有氧對燃脂效果最好。 - How many days should I do cardio each week?
我每週應該做幾天有氧？ - Three to five times a week is ideal.
每週三到五次最理想。 - What about strength training?
那力量訓練呢？ - Two to four times a week, depending on goals.
每週兩到四次，取決於目標。 - Can I do both on the same day?
我可以在同一天做有氧和力量訓練嗎？ - Yes, but don’t overdo it.
可以，但不要過度訓練。 - What’s the best cardio for building endurance?
最適合提升耐力的有氧運動是什麼？ - Running, cycling, or rowing are great options.
跑步、騎車或划船都是不錯的選擇。 - Should I do high-intensity cardio or low-intensity?
我應該做高強度還是低強度的有氧？ - It depends. HIIT is great for fat loss, but LISS helps recovery.
這取決於目標。高強度間歇訓練（HIIT）適合減脂，低強度有氧（LISS）有助於恢復。 - How long should a cardio session be?
一次有氧運動應該持續多久？ - 20 to 40 minutes is a good range.
20 到 40 分鐘是合理範圍。 - What if I feel exhausted after both?
如果做完這兩種運動後我感到精疲力盡怎麼辦？ - Reduce intensity or split them on different days.
降低強度，或者分不同天進行。 - Any final tips for balancing both?
有關平衡有氧與力量訓練的最後建議嗎？ - Listen to your body and adjust as needed.
聆聽身體狀況，根據需要調整訓練。 - What are some common challenges you face at the gym?
你在健身房遇到的常見挑戰有哪些？ - Staying consistent is one of the hardest parts.
保持規律訓練是最難的一部分。 - How do you stay consistent?
你是如何保持規律的？ - I set realistic goals and track my progress.
我設定可實現的目標，並追蹤進展。 - Do you ever feel unmotivated?
你會覺得沒動力嗎？ - Yes, but I remind myself why I started.
會的，但我會提醒自己當初為什麼開始。 - What about gym anxiety?
那對健身房的焦慮感呢？ - It’s normal, but focusing on my workout helps.
這很正常，但專注於訓練會有幫助。 - What do you do if the gym is too crowded?
如果健身房太擠，你會怎麼做？ - I adjust my routine or use alternative exercises.
我會調整訓練計劃，或使用替代動作。 - Have you ever hit a training plateau?
你有遇過訓練停滯期嗎？ - Yes, when that happens, I change my routine.
有的，當這種情況發生時，我會更換訓練計劃。 - How do you avoid injury?
你如何避免受傷？ - Proper warm-ups and good form are essential.
正確的熱身和良好的動作姿勢是關鍵。 - What if I don’t see results quickly?
如果我很快看不到效果怎麼辦？ - Be patient. Progress takes time.
要有耐心，進步是需要時間的。 - Do you ever get bored with workouts?
你會對健身感到無聊嗎？ - Sometimes, so I try new exercises to stay engaged.
有時候，所以我會嘗試新動作來保持興趣。 - Any final advice for overcoming challenges?
有關克服挑戰的最後建議嗎？ - Stay consistent, stay positive, and enjoy the journey!
保持規律、保持積極，並享受這段旅程！ - Do you know if this gym offers membership discounts?
你知道這家健身房有會員優惠嗎？ - Yes! They have discounts for students and annual plans.
有的！他們提供學生折扣和年度計劃優惠。 - How much is the monthly membership?
每月會員費是多少？ - I think it’s around $50 per month.
我想大約是每月 50 美元。 - Is it cheaper if I sign up for a year?
如果我註冊一年，會更便宜嗎？ - Yes, the annual plan saves you about 20%.
會的，年度計劃可節省約 20%。 - Do they have a free trial?
他們有免費試用嗎？ - Yes, they offer a one-week trial.
有的，他們提供一週試用。 - Can I cancel anytime?
我可以隨時取消嗎？ - The monthly plan is flexible, but the yearly plan isn’t.
月費計劃可以靈活取消，但年度計劃不行。 - Do they offer personal training?
他們有私人教練嗎？ - Yes, but it costs extra.
有的，但需要額外付費。 - How much is a personal training session?
私人訓練課一次多少錢？ - Around $60 per session, but they have packages.
大約 60 美元一次，但有套餐選擇。 - Do they offer group classes?
他們有團體課嗎？ - Yes, they have yoga, spinning, and HIIT classes.
有的，他們有瑜伽、飛輪和高強度間歇訓練（HIIT）課程。 - Do members get access to all locations?
會員可以使用所有分店嗎？ - Only with the premium membership.
只有高級會員才可以。 - Would you recommend this gym?
你會推薦這家健身房嗎？ - Definitely! It has great facilities and trainers.
當然！這裡的設施和教練都很棒。 - I feel like I’ve hit a plateau in my training.
我覺得我的訓練進入了瓶頸期。 - That’s normal. Everyone experiences it.
這很正常，每個人都會遇到。 - How do you break through a plateau?
你是怎麼突破瓶頸的？ - Change your workout routine or intensity.
改變訓練計劃或提高強度。 - Should I lift heavier weights?
我應該增加重量嗎？ - Yes, progressive overload helps build strength.
是的，漸進式超負荷有助於增強力量。 - What if I don’t feel stronger?
如果我感覺沒有變強呢？ - Try deloading for a week, then go back stronger.
試著減量一週，然後再回來更強大。 - Does nutrition affect progress?
營養會影響進步嗎？ - Absolutely! Proper fuel is essential.
當然！正確的營養補充是關鍵。 - Should I change my workout split?
我應該更改訓練計劃嗎？ - It could help. Your body adapts over time.
這可能有幫助，因為你的身體會適應。 - What if I lose motivation?
如果我失去動力怎麼辦？ - Set new goals and track small wins.
設定新目標並記錄小成就。 - Should I take more rest days?
我應該多休息幾天嗎？ - Yes, sometimes overtraining slows progress.
是的，有時候過度訓練會減慢進步。 - What’s a good way to reset my training?
重新調整訓練的好方法是什麼？ - Take a break or try new exercises.
休息一下或嘗試新動作。 - Any final tips for breaking plateaus?
有什麼突破瓶頸的最後建議嗎？ - Stay patient, trust the process, and keep going!
保持耐心，相信過程，繼續前進！ - How’s your training going?
你的訓練進展如何？ - Pretty good! I’m seeing some progress.
很不錯！我看到了一些進步。 - What’s your biggest improvement so far?
到目前為止，你最大的進步是什麼？ - My strength has increased a lot.
我的力量增加了很多。 - Have you reached your fitness goal yet?
你達到你的健身目標了嗎？ - Not yet, but I’m getting closer.
還沒，但我越來越接近了。 - What’s your next goal?
你的下一個目標是什麼？ - I want to improve my endurance.
我想提升我的耐力。 - How do you plan to achieve it?
你打算如何實現它？ - More cardio and longer workouts.
增加有氧運動和延長訓練時間。 - Are you changing your routine?
你會更改你的訓練計劃嗎？ - Yes, I’m adding more HIIT sessions.
是的，我會增加更多的高強度間歇訓練（HIIT）。 - What’s been the hardest part?
最困難的部分是什麼？ - Staying disciplined with my diet.
堅持飲食計劃最難。 - How do you stay motivated?
你如何保持動力？ - I track my progress and set small goals.
我會記錄進度並設定小目標。 - Do you think we should set a challenge?
你覺得我們應該設定一個挑戰嗎？ - That sounds like a fun idea!
聽起來是個有趣的主意！ - Let’s do a 30-day challenge!
我們來做一個 30 天挑戰吧！ - I’m in! Let’s push ourselves!
我加入！我們一起挑戰自己吧！