????康拉德?安克，一位獲得戶外用品品牌北面(The North Face)贊助的專業登山者，最近在加州拉古納尼古爾舉辦的《財富》綠色頭腦風暴大會(Fortune Brainstorm Green)上聊起了自己的運動技藝。精力充沛的與會者們六點鐘就起床，傻乎乎地享受了一個特殊待遇：跟隨安克進行一次旨在模仿他日常鍛煉的健身活動。安克的生活或許因冒險而精彩——在一篇刊登在《國家地理》雜志(National Geographic)上的文章中，他繪聲繪色地描述了自己的冒險經歷。但他的日常工作有賴于健康的體魄，這反過來需要日常鍛煉。

????下面，安克將為我們介紹他是保持健康的方法，即使他面臨的最大障礙是機場和汽車租賃公司，而不是高山。

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????旅行和伏案工作是我生活中不可或缺的一部分。身為一位職業登山者，趕赴大雪山探險是我的基本工作，但無論是分享登山故事和教訓，還是為雇主工作，我都需要一種都市生活方式。攜家人旅行增添了另一個層面的生活，它也是吸引孩子們鍛煉身體的機會。

????我需要保持健康，才能完成各種登山計劃。最基礎的準備就是把鍛煉安排到日常生活之中。為了從事微型鍛煉，我開發了一些移動身體，創造阻力，讓血液流動的創新方式。

????我們的身體隨同每天相當于步行4英里的運動在不斷地發生演變。缺乏鍛煉和暴飲暴食已經導致了許多現代病，比如肥胖、糖尿病，以及涉及生活方式的疾病。

????第一步

????我的迷你健身要訣之一有時候需要采取兩個步驟。增加的身體伸展在大多數人的能力范圍之內，額外的弓步和舉重能夠帶動更多的肌肉。如果旅行時有足夠的時間，大家要盡量走樓梯，避免走自動人行道。在旅途中，每天最好找一段樓梯，上下走動一兩次，讓你的雙腿不斷移動。搭乘航班之間盡可能多走路，把它作為一個目標。這將減少靜坐幾個小時帶來的負面影響。

????鍛煉

????找一個擁有最佳跑步路徑、臨近公園的地方。

????1）跑，跳，步行熱身，搖擺，持續5分鐘

????2）反復張開、握緊雙手

????Conrad Anker, a professional mountain climber sponsored by The North Face, recently spoke about his craft at the Fortune Brainstorm Green conference in Laguna Niguel, Calif. Attendees hearty and foolish enough to wake up at 6:00 a.m. enjoyed a special treat: a light workout led by Anker designed to mimic the essentials of his daily routine. Anker may thrive on risk, which he vividly describes in this article forNational Geographic, but his day job depends on staying fit, which in turn requires a routine.

????Below, Anker describes how he keeps going, even when the biggest obstacles in his way are airports and car-rental agencies rather than mountains.

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????Travel and desk time are an integral part of my life. While expeditions to big snowy mountains are the base of my work as a professional climber, sharing the story and lessons of climbing and working for my employer require an urban lifestyle. Travel with the family adds another aspect and the chance to engage your children in exercise.

????I need to stay fit to get after projects in the mountains. At the base of this is building activity into my daily routine. With an eye toward micro-workouts I find creative ways to move my body, create resistance, and get my blood moving.

????Our bodies have evolved with the equivalent movement of walking four miles a day. A lack of exercise and an indulgent diet have created the current challenge with weight, diabetes and associated lifestyle disorders.

????I favor 48- to 72-hour missions in the mountains. I train for the three-day adventure and have it as my goal. Be it a one-day ascent of El Capitan or a ski trip to Rainier, I want to be in shape for the adventure. To do this I build fitness into my daily routine. Build those micro-workouts in!

????First steps

????One of my mini motivating points is to take two steps at time. The increased reach is within most people’s ability and the extra lunge and lift engage more muscles. If you travel and have the time, take the stairs and avoid the moving sidewalk. When on the road, find a flight of stairs once or twice a day and get your legs moving. Make it a goal to walk as much as possible between flights. This will reduce the effects of sitting in place for hours.

????The workout

????Find a location that has an optimum running path and an adjacent park.

????1.) 5-minute run / skip / walk warm-up / shake out

????2.) Open and close your hand repeatedly