文本导读
Is 30 Minutes of Exercise a Day Enough?
每天锻炼30分钟够吗?
For years, exercise scientists tried to quantify the ideal “dose” of exercise for most people. The Physical Activity Guidelines for Americans advised anyone who was physically able to accumulate 150 minutes of moderate exercise every week, and half as much if it is intense.
多年来，运动科学家一直在试图量化大多数人的最佳运动“剂量”。《美国人身体活动指南》建议所有身体条件允许的人每周进行150分钟中等强度运动，如果进行高强度运动，那么时间可以减半。
But what’s the best way to space out those weekly minutes? And what does “moderate” mean?
但是，每周的运动时间如何分配最佳？“中等强度”是什么意思？
Aim for the 150-minute sweet spot.
把目标定在150分钟这一最有效的时长。
“For longevity, 150 minutes a week of moderate to vigorous intensity physical activity clearly is enough,” said Dr. Lee, a professor of epidemiology at the Harvard. She has extensively studied movement and health and helped draft the current national physical activity guidelines.
“要想长寿，每周进行150分钟中高强度的身体活动显然足够了，”哈佛大学流行病学教授李博士说。她对运动和健康进行过广泛的研究，并帮助起草了当前的国家身体活动指南。
重点词汇
1. dose /dəʊs/ a measured amount of something such as medicine 剂量
- The label says to take one dose three times a day.
2. moderate /ˈmɒd.ər.ət/ neither small nor large in size, amount, degree, or strength 中等的
- The cabin is of moderate size - just right for a small family.
3. space out: to arrange things or people so that there is some distance or time between them 留间隔
- The flowers were spaced out evenly beside the path.
4. sweet spot: the particular situation, quality, combination of things, etc. that is the best or most effective possible 最有效点
- Every restaurant wine list has a sweet spot where you'll find the best bottles at the fairest prices.
5. epidemiology /ˌep.ɪ.diː.miˈɒl.ə.dʒi/ the scientific study of diseases and how they are found, spread, and controlled in groups of people 流行病学
- The epidemiology of a disease, however, cannot be studied in an experimental setting alone.
延伸阅读
Moderate exercise, she 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 10.” In other words, pick up the pace a bit if your inclination is to stroll, but do not feel compelled to sprint.
她继续说道，中等强度运动指的是那些“能提升你的呼吸频率和心率的运动，所以这类运动的费力程度处于1到10分之间的5分或6分。”换句话说，如果你更愿意散步，那就稍微加快一点速度，但不要强迫自己跑起来。
Consider exercise snacks.
把运动当成“零食”。
You also can break up your exercise into even smaller segments. “It doesn’t matter whether exercise is done in a long, continuous 30-minute session or is dispersed across the day in shorter sessions,” said an exercise scientist at the University of Sydney in Australia who studies physical activity and health.
你也可以把你的锻炼分成更小的部分。澳大利亚悉尼大学一位研究身体活动与健康的运动科学家说：“进行一次长时间的、连续的30分钟运动，还是在一天中分别进行几次较短时间的运动，并不重要。”
Recent studies overwhelmingly show that we can accumulate our 150 weekly minutes of moderate exercise in whatever way works best for us, he said. “Many people may find it easier and more sustainable to squeeze in a few dozen one-minute or two-minute walks between work tasks” or other commitments. “There is no special magic to a sustained 30-minute session of exercise” for most health benefits.
他说：“近期的绝大多数研究表明，我们可以以任何觉得合适自己的方式，达到每周150分钟的中等强度运动。”“许多人可能会认为，在工作或其他任务之间抽出几十个步行一两分钟的时间更容易、更可持续”。就大多数健康方面的好处来说，“连续30分钟的运动并没有什么特别的神奇功能”。
Think of these bite-size workouts as exercise snacks, he said. “Activities like bursts of very fast walking, stair climbing and carrying shopping bags provide excellent opportunities for movement snacks.” To concentrate the health benefits of these workout nuggets, he added, keep the intensity relatively high, so you feel somewhat winded.
他说，可以把这些碎片化的锻炼当作是运动零食。“像快步走、爬楼梯和提购物袋这样的活动就是很好的运动零食。”他补充说，为了将这些运动小食带来的健康益处集中起来，要保持相对较高的强度，因此你会感到有些气喘吁吁。
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