团体帮助人们在户外锻炼
📖 逐句对照翻译
From VOA Learning English, this is the Health & Lifestyle report.
这里是VOA慢速英语的健康与生活方式报道。
In Edmonton, Alberta, the sun had yet to come up.
在艾伯塔省的埃德蒙顿，太阳还没有升起。
The temperature was more than 20 degrees below zero.
温度低于零下20度。
In the dark and cold, Tanis Smith was ready to run up and down hundreds of stairs among the trees in the Saskatchewan River Valley.
在黑暗与寒冷中，塔尼斯·史密斯准备好在萨斯喀彻温河谷的树林间跑上跑下数百级台阶。
And Smith was not alone.
史密斯并非孤身一人。
Ten people joined her for the activity.
十个人加入了她参加这项活动。
All were wearing several layers of clothing to keep warm.
所有人都穿着好几层衣服来保暖。
“You're pretty much just putting everything you own on,” said Smith, an accountant.
“你基本上就是把所有家当都穿在身上了，”会计史密斯说。
“If you look at the pictures, you don’t know who you are unless you remember what you were wearing.”
如果你看这些照片，除非你记得自己当时穿的是什么，否则你认不出自己是谁。
Since that winter back in 2013, Smith has rarely missed a workout with a group called November Project.
自2013年那个冬天以来，史密斯很少缺席“十一月计划”团体的训练。
November Project is a network of free outdoor group exercise classes that started in Boston, Massachusetts.
November Project是一个免费户外团体健身课程网络，起源于马萨诸塞州波士顿。
No matter the weather, members get out of bed before sunrise at least once a week and go outdoors for group exercise.
无论天气如何，成员们每周至少有一次在日出前起床，到户外进行集体锻炼。
November Project is part exercise, part fun, and part community.
十一月计划既是锻炼，也是乐趣，还是社区的一部分。
It is a model for exercising outdoors, especially in the winter.
这是一种适合户外锻炼的模式，尤其是在冬季。
It started in 2011, when two friends agreed to exercise every morning for the month of November.
这一切始于2011年，当时两位朋友约定在11月的每一天早晨一起锻炼。
They were looking for accountability and motivation to help them stick to an exercise routine.
他们寻求问责和动力，以帮助自己坚持锻炼习惯。
By the end of that first month, they had invited others to join them.
到第一个月结束时，他们已经邀请了其他人加入他们。
Soon, their meetings were bringing in almost forty people.
很快，他们的聚会就吸引了将近四十人参加。
And it became a year-round project.
它变成了一个全年无休的项目。
“A party is better when there’s more people around. We would talk to anybody who would listen,” said Bojan Mandaric.
博扬·曼达里奇说：“人多的时候聚会更有气氛。我们会跟任何愿意听的人交谈。”
He created the project with friend, Brogan Graham.
他与朋友布罗根·格雷厄姆共同创建了这个项目。
Then, as people moved to other cities, they took the idea with them.
随后，当人们迁移到其他城市时，他们也将这一理念带到了那里。
So, the November Project grew.
于是，十一月项目发展壮大了起来。
Now, there are 52 groups in eight countries, including 44 in the United States and Canada.
目前，八个国家共有52个团体，其中44个位于美国和加拿大。
What do the workouts look like?
这些训练是什么样的？
People of all ages and fitness levels join the workouts.
各个年龄段和不同体能水平的人都参加了锻炼。
Some groups begin with something called “The Bounce.”
有些小组以所谓的“反弹”环节开始。
They chant and jump at the same time to bring the group together.
他们一边喊口号一边跳跃，以此增强团队凝聚力。
Those who feel inhibited, do not have to do this.
那些感到拘谨的人不必这样做。
Most classes include running and body weight exercises like squats.
大多数课程包括跑步和深蹲等自重训练。
The project also uses the surroundings of the location.
该项目还利用了所在地的周边环境。
So, for example, some places include running up steps in an outdoor sports stadium.
因此，举例来说，有些地方会在户外体育场安排跑台阶的活动。
Currently in D.C., members meet on Wednesdays to run up the steps of the Lincoln Memorial.
目前在华盛顿特区，成员们每周三聚会，一起跑上林肯纪念堂的台阶。
To keep the workouts fun, they also might include fun games and activities from childhood.
为了让锻炼变得有趣，他们也可能加入一些童年时的趣味游戏和活动。
In Edmonton, they play snow games in winter and water games in summer.
在埃德蒙顿，他们冬天玩雪上游戏，夏天玩水上游戏。
The games help to lower inhibitions.
这些游戏有助于降低拘束感。
This helps people make connections, said Jason Shaw.
杰森·肖说，这有助于人们建立联系。
He is co-leader of the Indianapolis, Indiana group.
他是印第安纳州印第安纳波利斯小组的共同负责人。
“Nobody (is) cool at November Project,” he said.
他说：“在十一月计划里，没有人是酷的。”
Shaw said groups recognize members’ milestones.
肖说，团体认可成员的里程碑。
People can earn prizes for reaching different goals.
人们可以通过实现不同目标来赢得奖品。
To find out if a November Project group is near you, go to their website at November-Project.com.
要了解你附近是否有November Project小组，请访问他们的网站November-Project.com。
Building community and making friends is another big part of the project.
建立社区和结交朋友是该项目的另一个重要部分。
So, each group is active on social media.
因此，每个群体在社交媒体上都很活跃。
If you do not have a November Project nearby, you can find another type of outdoor exercise group.
如果你附近没有November Project，你可以找另一种类型的户外锻炼团体。
Or start your own.
或者创建你自己的。
The November Project organizers offer a few suggestions on how to work out during colder months.
十一月计划的组织者就如何在较冷的月份锻炼提供了一些建议。
Find workout friends
寻找健身伙伴
Find workout friends.
寻找健身伙伴。
At the center of the project, is accountability.
该项目的核心是问责制。
Members promise to show up.
成员们承诺会出席。
There is a sense of letting down your teammates if you do not show up, said Mandaric, who moved to Boston from Serbia to row crew for Northeastern University.
曼达里奇说，如果不出现，会有一种让队友失望的感觉。曼达里奇从塞尔维亚搬到波士顿，为东北大学划船队效力。
(Rowing crew is a type of boat racing.)
赛艇运动是一种划船比赛。
Invest in some cold-weather clothing
投资一些防寒衣物
There is no such thing as bad weather, just bad clothing, said Shaw, the leader from Indianapolis.
印第安纳波利斯领队肖说，没有坏天气，只有不合适的衣服。
He suggests wearing clothing next to your skin that removes sweat.
他建议贴身穿着能吸汗的衣物。
This will help keep you warm and dry.
这能帮你保暖，保持干爽。
Avoid cotton, he warned.
他警告说，要避免使用棉花。
It keeps sweat in contact with your body and will make you colder.
它会让汗水留在皮肤表面，使你感觉更冷。
Also, add a top layer that protects against bad weather.
此外，还要加上一层保护层，以抵御恶劣天气。
On its webpage, the November Project leaders for Washington, DC say workouts are not cancelled for weather.
在其网页上，华盛顿特区的November Project负责人表示，锻炼活动不会因天气原因而取消。
Make it a usual activity
把它变成一项常规活动
Promise yourself to exercise on the same days and times for a month.
向自己承诺在一个月内的相同日期和时间进行锻炼。
Create a routine.
创建一个例程。
This will make it easier to stick to an exercise routine, says Mandaric.
曼达里奇说，这会让人更容易坚持锻炼计划。
Make it fun
让它变得有趣
And make sure to have fun.
并且一定要玩得开心。
Exercise does not have to be hard or serious.
锻炼不必非得艰苦或严肃。
Smith, the member from Edmonton, Alberta, says she enjoys the social part of the November Project the most.
来自阿尔伯塔省埃德蒙顿的成员史密斯说，她最喜欢十一月计划（November Project）的社交部分。
She calls it “a chosen family.”
她称之为“一个自己选择的家庭”。
They came together because they had fun exercising.
他们聚在一起是因为他们喜欢一起锻炼。
She said.
她说。
“You can have fun and get fit.”
你可以既享受乐趣又保持健康。
And that’s the Health & Lifestyle report.
这就是健康与生活方式报告。
I’m Anna Matteo.
我是安娜·马特奥。
Albert Stumm reported this story for the Associated Press.
阿尔伯特·斯图姆为美联社报道了这则新闻。
Anna Matteo adapted it into a lesson for VOA Learning English.
安娜·马特奥将其改编为VOA英语学习的一课。
