保持體形的干貨建議.mp3 來自可可英語 00:00 02:18

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You know why 'get in shape' tops the list of most popular resolutions year after year?

你知道為什么保持體型是每年最受歡迎的新年決心嗎？

Because it also tops the list of most unfulfilled resolutions.

因為它也在大多數(shù)未完成決心的名單上居首位。

In defense of failed exercisers everywhere, part of the problem is that getting in shape feels more daunting than ever,

在為各地失敗的運動者辯護時，部分問題在于，保持體型比以往任何時候都更讓人望而生畏，

what with so many specialized gadgets, drinks, and experts out there allegedly designed to help.

它涉及到這么多專門的設(shè)備，飲品和據(jù)說是為了提供幫助的專家。

Rather than overwhelm you with technical tips, this guide goes back to basics by answering sensible questions about how to make an exercise program work for you.

在這份指導(dǎo)中，我們不會用給你大量的技巧建議，而是回歸到基礎(chǔ)的方面，通過回答一些基本的問題來幫助你制定一份有效的鍛煉計劃。

Looking for marathoning advice? You won't find it here. This is about learning to just put one foot in front of the other—all year long.

尋找關(guān)于馬拉松的建議？在這里找不到。這是關(guān)于可以一直實踐的一些基本的鍛煉知識的文章。

How much exercise do I really need to do?

我究竟需要多大的運動量？

about 20 minutes a day, or 2.5 hours a week, of moderate physical activity (or about half that time for vigorous activity), according to the World Health Organization.

根據(jù)世界衛(wèi)生組織建議，大約每周2.5小時，每天20分鐘的中等強度的運動（劇烈運動大約為其一半時間）。

And no gym is required. One study of more than 130,000 people found that doing household chores such as vacuuming and gardening was enough to reduce the risk of death by up to 30 percent,

而且不需要去體育館。一項超過130000人參與的研究發(fā)現(xiàn)，做一些像吸塵和園藝的家務(wù)活動就足以降低高達(dá)30%的死亡風(fēng)險。

as long as you do at least 2.5 hours' worth per week.

只要你每周至少堅持2.5小時的運動。

This is true whether you spread your exercise throughout the week or cram it all into one day, according to a study of more than 63,000 adults in the United Kingdom.

據(jù)英國的一項超過63000成人參與的調(diào)查顯示，無論你是將鍛煉分散在一周內(nèi)完成，還是在一天內(nèi)完成，都是如此。

Is intense exercise better? yes. Pushing the body out of its comfort zone forces it to adapt.

劇烈運動效果更好嗎？是的。使身體走出舒適區(qū)來迫使它適應(yīng)。

The higher the intensity, the greater the adaptation, with benefits for your lungs, heart, and circulation.

強度越大，適應(yīng)越好。它對你的心、肺和循環(huán)都有益處。

In a 2017 study, Mayo Clinic researchers found that high-intensity interval training reduced, and even sometimes reversed, the effects of old age on mitochondria, the energy powerhouses inside cells.

在2017年的一項研究中，梅奧診所的研究人員發(fā)現(xiàn)，高強度間歇訓(xùn)練會減少、甚至有時逆轉(zhuǎn)衰老對線粒體的影響。線粒體是細(xì)胞內(nèi)的能量來源。

What's more, high-intensity training helps boost your metabolic rate, which means you burn more energy even at rest.

而且，高強度訓(xùn)練會幫助你加強代謝速率，這意味著你即使在休息的時候也能消耗更多能量。

That said, just incorporating some element of vigorous exercise into a moderate routine—whether faster-paced walking, some hills, or a few stairs—will deliver benefits.

這也就是說，只要把一些劇烈運動的元素融入到適度的日常活動中——無論是快節(jié)奏的散步，爬一些小山，還是一些樓梯——都會帶來好處。