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双语:慢跑更利于健康

2015-02-11    来源:forbes.com    【      美国外教 在线口语培训

双语:慢跑更利于健康

Why Jogging May Be Better For Your Health Than Running

双语阅读:

If you’re a runner who secretly hates running, here’s some good news: Taking it down a notch or two, settling into a leisurely jog rather than an all-out run, may actually be better for your health in the long term. A small new study shows what others have hinted at in the past: That jogging may be just as good, and perhaps even better, than running when it comes to how long we live.
如果你经常跑步,暗地里又痛恨这事儿,告诉你一个好消息:放慢步伐,将全力以赴的奔跑变成悠闲的慢跑,久而久之可能对你的健康更加有益。一项新研究显示,涉及到长寿问题时,慢跑带来的好处可能丝毫不亚于跑步,甚至可能比跑步更好。这也印证了过去其他研究所示的结果。

The team from Denmark followed over 5000 people taking part in the Copenhagen City Heart Study, and tracked whether they were non-joggers, or joggers who kept a slow, moderate, or strenuous pace. The participants’ health was tracked over the next 12 years, and so was their mortality: 28 of the joggers and 128 of the non-joggers died.
这支来自丹麦的科研团队跟踪调查了哥本哈根市心脏研究(Copenhagen City Heart Study)项目的5,000名参与者,按跑步与否将他们分成两大类,又将跑步者细分为慢速跑、中速跑和剧烈跑三类。过去12年中,他们对参与者的健康状况与死亡率进行了跟踪记录,其间去世的跑步者有28人,非跑步者有128人。

So the connection was this: Joggers of mild and moderate intensity had a lower risk of death than the strenuous joggers. In fact, the lowest mortality risk was that of the mild intensity joggers. The fast-paced joggers had about the same rate of mortality as sedentary people. This suggests that there may be an upper limit to in vigorous exercise, after which the benefits fall off.
其中的联系是:慢速跑与中速跑人群的死亡率低于快速跑人群。而慢速跑人群其实是死亡率最低的。快速跑人群死亡率与不运动人群大致相当。这意味着,剧烈运动可能存在一个强度上限,超过这个限度后,锻炼的益处就开始下降。

“The U-shaped association between jogging and mortality suggests there may be an upper limit for exercise dosing that is optimal for health benefits,” said study author Peter Schnohr. “If your goal is to decrease risk of death and improve life expectancy, jogging a few times a week at a moderate pace is a good strategy. Anything more is not just unnecessary, it may be harmful.”
“跑步与死亡率之间的‘U’型关系显示,锻炼量也许存在一个最有益健康的上限,”研究作者彼得•施诺尔(Peter Schnohr)称,“如果你的目标是降低死亡风险、延长预期寿命,那么每周数次的中速慢跑应为上策。超过这个量之后的运动,不但多余,而且可能有害。”

The other thing that’s important to point is out the terminology, adds Schnohr, since definitions can vary greatly, depending on who or what organization is doing the defining. In his study, for example, slow jogging was the equivalent of “vigorous exercise” by other standards. “It is important to emphasize that the pace of the slow joggers corresponds to vigorous exercise and strenuous jogging corresponds to very vigorous exercise,” said study author Peter Schnohr. “When performed for decades, this activity level could pose health risks, especially to the cardiovascular system.”
另外值得一提的是研究中所采用的术语,施诺尔说,因为术语的含义会因定义人或定义机构的不同而千差万别。比如,他研究中的“慢速跑”按别的标准来衡量,可能就相当于剧烈运动了。“值得强调的是,‘慢速跑’相当于剧烈运动,而‘快速跑’相当于极为剧烈的运动。”研究作者彼得·施诺尔说,几十年下来,这一运动水平可能造成健康风险,尤其是对心血管系统。”

Strenuous exercise is thought to put additional stress on the cardiovascular system. Marathon running has of course been associated with sudden death in several instances. But more research has shown that mild to moderate exercise, like brisk walking, is quite beneficial and may even be preferable to more intense exercise. From the current study, jogging just three times per week, for less than 2.5 hours/week was associated with the lowest overall mortality risk.
一般认为,剧烈运动会给心血管系统施加额外压力。马拉松就与数起猝死情况相关。但更多研究显示,轻度至中度运动,比如快步行走,就较为有益,甚至可能优于更为剧烈的运动。就当前研究而言,每周三次、三次总时长不超过2.5小时的慢跑相对应的死亡风险是最低的。

As the authors of the study write, “if the goal is to decrease the risk of death and improve life expectancy, going for a leisurely jog a few times per week at a moderate pace is a good strategy. Higher doses of running are not only unnecessary but may also erode some of the remarkable longevity benefits conferred by lower doses of running.”
研究作者们写道:“如果目标是降低死亡风险、延长预期寿命,那么每周数次中等强度的悠闲慢跑应为上策。跑步量的进一步增加不但不必要,反而还可能抵消少量跑步所带来的显著长寿益处。”

There’s been a lot of mixed messages about the “right” amount of exercise and what intensity is best. The World Health Organization has suggested that the current 150 minute/week recommendations are too intense for most people to tackle, and that expectations should be lowered, since, after all, anything is better than nothing. A recent study showed that very short bursts of intense activity interspersed with recovery periods is particularly good for the body. Still others have suggested that just 5-10 minutes of slow running a day is linked to reduced risk of heart disease and of death from any cause. And the new study, though quite small in size, adds good evidence that less is sometimes more.
关于什么是“恰到好处”的运动量,以及何种强度最佳,目前仍然众口不一。世界卫生组织(WHO)认为,当前每周150分钟的推荐运动量对大多数人而言强度过大,人们的预期应予降低,毕竟聊胜于无。最近另一项研究显示,几组极短时间的高强度锻炼,中间穿插恢复期,这样做对身体尤为有利。还有的则显示,每天5-10分钟的慢跑有助于降低心脏病风险以及任何诱因的死亡风险。此次新研究虽然样本规模较小,但仍然有力地证明了“少即是多”的道理。

Everyone probably has a level of activity that feels best to him or her. But at least the growing consensus seems to be that more – if you’re pushing yourself very hard – is not necessarily better. And it may even be worse.
也许每个人都有自我感觉最适合自己的运动量。但至少现在日益形成这样一个共识,即“越多”——当你对自己太狠心的时候——不一定越好,甚至可能适得其反。

leisurely adj. 悠闲的;从容的

mortality n. 死亡数,死亡率

sedentary adj. 久坐的;坐惯的

vigorous adj. 有力的;精力充沛的

cardiovascular adj. [解剖] 心血管的

(forbes.com)



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