每天30分鐘的運(yùn)動(dòng)量是否足夠？

Science says you may need less exercise than you think to live a long and healthy life. Is 30 minutes a day enough? Do we have to exercise all in one session， or can we spread it throughout the day?

科學(xué)研究表明，要想健康長(zhǎng)壽，你需要的運(yùn)動(dòng)量可能比你想象的要少。每天30分鐘夠嗎？我們必須在一個(gè)時(shí)段內(nèi)完成運(yùn)動(dòng)，還是可以在一天中分散進(jìn)行呢？

Exercise scientists advised healthy people should accumulate 150 minutes of moderate exercise every week， and half as much if it is intense.

運(yùn)動(dòng)科學(xué)家建議身體健康的人每周應(yīng)積累150分鐘的適度運(yùn)動(dòng)；而`如果是劇烈運(yùn)動(dòng)，則要達(dá)到一半的量。

But what’s the best way to space out those weekly minutes? And what does “moderate” mean?

但是，怎樣才能使每周的這些時(shí)間有一個(gè)最好的間隔呢？而“適度”又如何掌握呢？

For practical purposes， exercise scientists often recommend breaking that 150 minutes into 30-minute sessions of speedy walking or a similar activity five times a week.

出于實(shí)際目的，運(yùn)動(dòng)科學(xué)家通常建議將這150分鐘分成30分鐘的快速步行或類似活動(dòng)，每周5次。

“It is quite clear from numerous large-scale， well-conducted epidemiological studies that 30 minutes of moderate-intensity activity most days lowers the risk of premature death and many diseases，” said Ulf Ekelund， a professor specializing in physical activity epidemiology at the Norwegian School of Sports Sciences in Oslo.

挪威奧斯陸體育科學(xué)學(xué)院專門從事體育活動(dòng)流行病學(xué)研究的Ulf Ekelund教授說(shuō)：“從許多大規(guī)模、精心進(jìn)行的流行病學(xué)研究中可以看出，大多數(shù)日子里30分鐘的適度強(qiáng)度活動(dòng)可以降低過(guò)早死亡和許多疾病的風(fēng)險(xiǎn)?！?/p>

“Moderate exercise，” he continued， “means activities that increase your breathing and heart rate， so the exertion feels like a five or six on a scale between one and ten.” In other words， pick up the pace a bit if your inclination is to take a walk.

他說(shuō)：“適度運(yùn)動(dòng)，意味著增加你的呼吸頻率和心率的活動(dòng)，使你的體力消耗感覺(jué)在1到10之間的范圍內(nèi)達(dá)到5或6。換句話說(shuō)，如果你傾向于散步，那就加快步伐。

“It doesn’t matter whether exercise is done in a long， continuous 30-minute session or is dispersed across the day in shorter sessions. Recent studies overwhelmingly show that we can accumulate our 150 weekly minutes of moderate exercise in whatever way works best for us，” said Emmanuel Stamatakis， an exercise scientist at the University of Sydney in Australia who studies physical activity and health.

澳大利亞悉尼大學(xué)研究身體活動(dòng)和健康的運(yùn)動(dòng)科學(xué)家Emmanuel Stamatakis說(shuō)：“無(wú)論運(yùn)動(dòng)是在一個(gè)長(zhǎng)時(shí)間、連續(xù)的30分鐘內(nèi)完成，還是在一天中分散在較短的時(shí)間內(nèi)完成，這都沒(méi)有關(guān)系。最近的研究壓倒性地表明，我們可以通過(guò)任何最適合自己的方式積累每周150分鐘的適度運(yùn)動(dòng)?！?/p>

Word Bank

session /'se?n/ n. 一段時(shí)間

We need a session to work out our budgets.

moderate /'m?d?r?t/ adj. 適度的；溫和的

numerous /'nju?m?r?s/ adj. 許多的