“懒女孩锻炼法”：在“舒适有氧”中找到快乐
政治两极拉扯，经济陷入困境，不公之事频发，气候变化持续，战争此起彼伏，身处千疮百孔的世界里，人们想办法自我缓解也无可厚非。从厚毛毯到“轻松”悬疑小说，到根据童年喜爱食物装扮的餐厅和烹饪书，人们对舒适的需求不断增长。
现在，一些人甚至在体力活动时也追求舒适。她们似乎进入了“舒适有氧运动”时代，这种锻炼方式介于健身房锻炼、自我放纵的夜晚……以及午睡之间。
自从2022年末名叫霍普·祖克布罗的女性发视频以来，她（最低限度）燃烧卡路里的方法在TikTok和Instagram上广受欢迎。我们试着从不做要求的方面描述。这种运动不需要：
·塞进速干运动服；
·冒严寒驱车前往亮堂堂的健身房；
·举重；
·跟着律动音乐跳得喘不过气。
舒适有氧只需要在家里舒服的角落用迷你跑步机或“步行垫”原地行走。没有压力，没有会员费，也不用为了在强壮的健身老油条身边不露怯而费心修饰。运动时身边甚至可以放杯热茶。
“我收到了很多人发来的信息，男女都有，大意是‘非常感谢帮我调整了对健身根本意义的观念’，”祖克布罗说。“这种方式感觉很容易行动起来。”
自我放纵的锻炼
关键在于安排。
穿着柔软的运动裤和最喜欢的舒适衬衫，点上几根香氛蜡烛，做一杯健康奶昔或泡上一壶茶，调暗灯光，播放喜欢的电视节目或电影。拿着饮料走一个小时，沉浸在观看的内容里，也许热身完毕之后会走得更带劲一些。
忘记“一分耕耘一分收获”吧。舒适有氧认为在这一特定时刻，也许不用承受更多痛苦，所以尽情享受穿着睡衣疯狂看《熊家餐馆》（The Bear）电视剧的同时走上一段，这就算锻炼了。
祖克布罗在社交媒体发帖时，“视频中80%到90%的内容都是我为即将开始的运动营造浪漫氛围，”她说。“我会准备最喜欢的饮料，点燃蜡烛和Scentsy香薰，找好要看的电视。”
当然了，走路肯定练不出六块腹肌。舒适有氧能在保留窝沙发看电视的舒适享受的同时，让人们起身走几步，但这种方式能帮铁杆健身爱好者在新年下决心很久之后也坚持锻炼吗？
密歇根州阿尔玛学院（Alma College）临床运动生理学助理教授亚历克斯·蒙托耶说，如果锻炼经常遇到阻碍，答案可能是肯定的。
蒙托耶警告称，如果从大强度日常锻炼降低到此类温和锻炼，对健康的益处可能会直线下降。不过他表示，对于原本只会坐沙发上看电视的人来说，边走边看就是进步，尤其是能养成日常习惯时。
马萨诸塞州阿默斯特学院（Amherst College）心理学教授，也是《积极转变：掌握心态以提升幸福、健康和长寿》（The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity）一书作者凯瑟琳·桑德森说，人们很难养成健康的习惯，所以舒适锻炼堪称“天才创意”。
“这也符合很多推动人们改变行为的知识，”桑德森说。
她说，除了消除锻炼障碍，“很大程度上因为心理学家所谓的正面强化——人们会想‘我不仅能锻炼，还能看我喜欢的节目。我只是做了原本就想做的事。’”
居家锻炼避免竞争
舒适运动法也适用于一想到要不断努力就觉得精疲力竭的健身人士。
高林是心理健康倡导者，曾在纽约和美国其他城市教瑜伽和冥想，他记得几年前“瑜伽挑战”曾风靡一时。
“每天发布一个瑜伽体式——都是非常非常难的体式，”高林说。最近她发现，人们在Peloton各种课程中努力进入排行榜，要么就是努力再减五磅。
她说：“我喜欢享受旅程，而不只是达到目标。关键是今天我身体感觉好吗？”
随着舒适有氧越发受欢迎，祖克布罗收到了一些人反馈称，从没意识到原来锻炼的过程也可以很快乐。
艾莉莎·罗伊斯是西雅图火箭社区健身公司（Rocket Community Fitness）的老板，一直坚持健身房全面锻炼，同时在家舒适有氧。有些时候她会关掉Peloton平台的声音（“我甚至不想听那些兴奋的人说话”），我只是一边踩踏板一边“看能找到的最垃圾电视，因为能帮我转移注意力。”
很适合当标签的“舒适有氧”听起来其实有些矛盾修辞的意思。但也许随着2024年到来，这就是当前文化需要做出的妥协。
有些日子里，想要冒着天寒地冻开车穿过小镇，练上一小时尊巴或举几组20磅壶铃真的不可能。但如果在客厅里点支蜡烛，穿着睡衣走三英里，一边重看《继承之战》（Succession）最后一季？简直易如反掌。
而且舒服锻炼的同时可能会提供适量内啡肽，向肺部输送足够氧气，能应对明天可能出现的全球危机。
“太多人把锻炼当成非此即彼的事，”罗伊斯说。“结果人们没法选择更符合当前水平的方式。我认为锻炼的适度非常重要。”（财富中文网）
译者：夏林
政治两极拉扯，经济陷入困境，不公之事频发，气候变化持续，战争此起彼伏，身处千疮百孔的世界里，人们想办法自我缓解也无可厚非。从厚毛毯到“轻松”悬疑小说，到根据童年喜爱食物装扮的餐厅和烹饪书，人们对舒适的需求不断增长。
现在，一些人甚至在体力活动时也追求舒适。她们似乎进入了“舒适有氧运动”时代，这种锻炼方式介于健身房锻炼、自我放纵的夜晚……以及午睡之间。
自从2022年末名叫霍普·祖克布罗的女性发视频以来，她（最低限度）燃烧卡路里的方法在TikTok和Instagram上广受欢迎。我们试着从不做要求的方面描述。这种运动不需要：
·塞进速干运动服；
·冒严寒驱车前往亮堂堂的健身房；
·举重；
·跟着律动音乐跳得喘不过气。
舒适有氧只需要在家里舒服的角落用迷你跑步机或“步行垫”原地行走。没有压力，没有会员费，也不用为了在强壮的健身老油条身边不露怯而费心修饰。运动时身边甚至可以放杯热茶。
“我收到了很多人发来的信息，男女都有，大意是‘非常感谢帮我调整了对健身根本意义的观念’，”祖克布罗说。“这种方式感觉很容易行动起来。”
自我放纵的锻炼
关键在于安排。
穿着柔软的运动裤和最喜欢的舒适衬衫，点上几根香氛蜡烛，做一杯健康奶昔或泡上一壶茶，调暗灯光，播放喜欢的电视节目或电影。拿着饮料走一个小时，沉浸在观看的内容里，也许热身完毕之后会走得更带劲一些。
忘记“一分耕耘一分收获”吧。舒适有氧认为在这一特定时刻，也许不用承受更多痛苦，所以尽情享受穿着睡衣疯狂看《熊家餐馆》（The Bear）电视剧的同时走上一段，这就算锻炼了。
祖克布罗在社交媒体发帖时，“视频中80%到90%的内容都是我为即将开始的运动营造浪漫氛围，”她说。“我会准备最喜欢的饮料，点燃蜡烛和Scentsy香薰，找好要看的电视。”
当然了，走路肯定练不出六块腹肌。舒适有氧能在保留窝沙发看电视的舒适享受的同时，让人们起身走几步，但这种方式能帮铁杆健身爱好者在新年下决心很久之后也坚持锻炼吗？
密歇根州阿尔玛学院（Alma College）临床运动生理学助理教授亚历克斯·蒙托耶说，如果锻炼经常遇到阻碍，答案可能是肯定的。
蒙托耶警告称，如果从大强度日常锻炼降低到此类温和锻炼，对健康的益处可能会直线下降。不过他表示，对于原本只会坐沙发上看电视的人来说，边走边看就是进步，尤其是能养成日常习惯时。
马萨诸塞州阿默斯特学院（Amherst College）心理学教授，也是《积极转变：掌握心态以提升幸福、健康和长寿》（The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity）一书作者凯瑟琳·桑德森说，人们很难养成健康的习惯，所以舒适锻炼堪称“天才创意”。
“这也符合很多推动人们改变行为的知识，”桑德森说。
她说，除了消除锻炼障碍，“很大程度上因为心理学家所谓的正面强化——人们会想‘我不仅能锻炼，还能看我喜欢的节目。我只是做了原本就想做的事。’”
居家锻炼避免竞争
舒适运动法也适用于一想到要不断努力就觉得精疲力竭的健身人士。
高林是心理健康倡导者，曾在纽约和美国其他城市教瑜伽和冥想，他记得几年前“瑜伽挑战”曾风靡一时。
“每天发布一个瑜伽体式——都是非常非常难的体式，”高林说。最近她发现，人们在Peloton各种课程中努力进入排行榜，要么就是努力再减五磅。
她说：“我喜欢享受旅程，而不只是达到目标。关键是今天我身体感觉好吗？”
随着舒适有氧越发受欢迎，祖克布罗收到了一些人反馈称，从没意识到原来锻炼的过程也可以很快乐。
艾莉莎·罗伊斯是西雅图火箭社区健身公司（Rocket Community Fitness）的老板，一直坚持健身房全面锻炼，同时在家舒适有氧。有些时候她会关掉Peloton平台的声音（“我甚至不想听那些兴奋的人说话”），我只是一边踩踏板一边“看能找到的最垃圾电视，因为能帮我转移注意力。”
很适合当标签的“舒适有氧”听起来其实有些矛盾修辞的意思。但也许随着2024年到来，这就是当前文化需要做出的妥协。
有些日子里，想要冒着天寒地冻开车穿过小镇，练上一小时尊巴或举几组20磅壶铃真的不可能。但如果在客厅里点支蜡烛，穿着睡衣走三英里，一边重看《继承之战》（Succession）最后一季？简直易如反掌。
而且舒服锻炼的同时可能会提供适量内啡肽，向肺部输送足够氧气，能应对明天可能出现的全球危机。
“太多人把锻炼当成非此即彼的事，”罗伊斯说。“结果人们没法选择更符合当前水平的方式。我认为锻炼的适度非常重要。”（财富中文网）
译者：夏林
Political polarization. Economic struggles. Inequity. Climate change. War. In an often-bruising world, you can hardly blame people for seeking out ways to cushion themselves. From weighted blankets to “cozy” murder mystery novels to entire restaurants and cookbooks based on childhood comfort foods, the appetite for comfortable things just keeps growing.
Now some are seeking comfort even in their physical exertion. They are, it seems, entering the era of “cozy cardio,” an activity that lies right at the crossroads of gym workout, self-pampering evening … and nap time.
This method of (minimal) calorie burning has gained popularity on TikTok and Instagram ever since a woman named Hope Zuckerbrow began posting videos in late 2022. Let’s describe it by what it doesn’t do. It doesn’t require you to:
— squeeze into spandex workout clothes;
— head out into the cold to drive to a fluorescently lit gym;
— lift heavy things;
— get winded to the beat of pulsating music.
Cozy cardio simply involves walking in place — in the comfort of your home — using a mini treadmill or “walking pad.” No stress, no membership fees, no preening for other, buffer-than-thou gym rats. And you can even have a cup of hot tea by your side.
“I get so many messages from men and women — so many people — saying something along the lines of ‘thank you so much for kind of flipping my mindset on what I thought exercise is supposed to be,’” Zuckerbrow says. “This feels so doable.”
The self-pampering workout
The key is the setup.
Wearing soft sweatpants and your favorite comfy shirt, you light a few scented candles, make a healthy smoothie or pot of tea, dim the lights and put on a favorite TV show or movie. With your drink handy, you walk for an hour while getting lost in whatever you’re watching, maybe walking just a bit more vigorously once you’re warmed up.
Forget “no pain, no gain.” Cozy cardio acknowledges that maybe you can’t take much more pain at this particular moment, so just enjoy getting some steps in while binge-watching “The Bear” in your pajamas and call that your workout.
When Zuckerbrow posts on social media, “80% to 90% of the video itself is me romanticizing the exercise that I’m about to do,” she says. “I am setting up my favorite beverage and I’m lighting those candles and my Scentsy and I’m getting my TV show.”
No, walking won’t give you six-pack abs. But could cozy cardio, which embraces the most appealing aspects of being a couch potato while keeping you off the couch, help even hardcore gym-avoiders stick with exercise long after New Year’s resolution season ends?
For people battling the common barriers to exercise, the answer could be yes, says Alex Montoye, assistant professor of clinical exercise physiology at Alma College in Michigan.
Montoye cautions that if you’re downshifting from vigorous daily workouts to something this mellow, the health benefits may plummet. But for someone who would otherwise watch TV from the couch, he says, it’s progress to watch while walking — especially if it becomes a daily habit.
People struggle to make healthy habits stick, which makes cozy exercise “kind of a genius idea,” says Catherine Sanderson, a professor of psychology at Amherst College in Massachusetts and author of “The Positive Shift: Mastering Mindset to Improve Happiness, Health, and Longevity.”
“It fits in with a lot of what we know about how to get people to actually maintain behavior change,” Sanderson says.
Along with removing the barriers to exercise, she says, “it very much relies on what psychologists would call positive reinforcement — the idea of, ’It’s not just that I’m exercising. I’m getting to watch my favorite show. I’m tapping into something I want to be doing already.”
Eliminate the competition — by staying home
The cozy approach also works for gymgoers who feel burned out at the idea of constant striving.
Ko Im, a mental health advocate who has taught yoga and meditation in New York and other U.S. cities, remembers a phase several years ago when “yoga challenges” were a trend.
“It was the yoga pose of the day — really, really hard yoga poses,” Im says. More recently, she sees people pushing themselves to make the leaderboard in all their Peloton classes or to lose five more pounds.
“What I like,” she says, “is the idea of enjoying the journey, not the goal. Does it feel good in my body today?”
As cozy cardio gains traction, Zuckerbrow hears from people who didn’t realize they could enjoy the journey.
Alyssa Royse, owner of Rocket Community Fitness in Seattle, has been alternating between full-on workouts at her gym and cozy exercise at home. Some days she switches off the sound on her Peloton (“I don’t even want those cheery people talking to me”) and just pedals while watching “the trashiest TV I can find, because it just takes my brain somewhere else.”
The hashtag-friendly name “cozy cardio” could sound like an oxymoron. But perhaps, as 2024 takes root, it’s the compromise our culture needs.
Driving across town in icy weather and pushing through an hour of Zumba or lifting 20-pound kettlebells just isn’t possible some days. But lighting a candle in your living room and walking three miles in your pajamas while re-watching the final season of “Succession”? That’s within reach.
And it might just serve up enough endorphins and bring enough oxygen into your lungs to cope with whatever global crisis tomorrow could bring.
“Too many people look at exercise as an all-or-nothing thing,” Royse says. “It doesn’t give people room to just be where they are today. And I think that’s incredibly important.”
