这个假期里，我除了按照计划去提升英语外，我的目标就是健康饮食与合理的运动。我的运动都是在晚上，你们知道原因吗？首先，人的脂肪大部分是在晚上形成的，如果能在晚上从事运动，那么，就能将体内剩余的热量及时消耗掉。否则，经过一夜的运作，脂肪就会在体内堆积起来，日积月累，人自然就胖了。

This holiday, besides improving my English as planned, my goal is to eat healthily and exercise reasonably. My sports are all at night. Do you know why? First of all, most of people's fat is formed at night. If they can exercise at night, then the remaining heat in the body can be consumed in time. 

Otherwise, after a night's operation, fat will accumulate in the body, and people will naturally get fat.

首先我通过骑自行车的运动的方式燃烧更多的脂肪能量，可以有效减少脂肪，保持肌肉的健壮。First, I burn more fatty energy through cycling, which can successfully reduce fat and make my leg muscles stronger.

但是一定要记住不要过量，每次10-20分钟就可以，还要注意骑车姿势如果不正确会造成关节部分损伤。But you must remember not to overdo it, 10 to 20 minutes at a time is best, also pay attention to cycling posture, if not correct, it will cause joint damage.

在关节保护上，泳能减少腰关节和膝关节的压力。不过游泳后容易产生饥饿感，这点对减肥的人们就不能达到预期的效果了。Swimming is a great way to exercise, because the water reduces the strain on the joints. Nevertheless, it is natural to feel hungry after swimming, which does not have the desired effect on people who wish to lose weight.