運(yùn)動(dòng)的好處英文

1、Long-Term Benefits參加健身運(yùn)動(dòng)長期效果,Decreases Risk of Heart Disease. Inactive people are twice more likely to develop coronary artery disease (the arteries surrounding the heart) then active people.降低心臟病的發(fā)生率，不參加健身的人群患心臟病的比率是參加

2、健身運(yùn)動(dòng)者的兩倍。Decreases Blood Pressure. High blood pressure increases the risk of heart disease, stroke and kidney disease. Inactive people are twice more likely to develop high blood pressure then active people. 降低高血壓的發(fā)生率。

3、血壓的增高是心臟病、腎臟病和腦中風(fēng)的產(chǎn)生機(jī)率增加。不參加健身運(yùn)動(dòng)的人患高血壓的風(fēng)險(xiǎn)是經(jīng)常參加健身運(yùn)動(dòng)人的兩倍。Decreases Body Fat. Regular physical activity helps maintain optimal body weight and composition.降低身體脂肪的含量。有規(guī)律地參加健身活動(dòng)可以保持身體最佳的體重狀態(tài)及比例。,Long term benefits,Decreases

4、 Cholesterol Level. A high blood cholesterol level increases the risk of heart disease. Regular exercise raises the level of "good" HDL cholesterol and lowers the level of the "bad" LDL cholesterol.降

5、低體內(nèi)膽固醇含量水平。高膽固醇會(huì)增加心臟病的危險(xiǎn)。有規(guī)律地參加健身活動(dòng)可以提高對(duì)身體有益的膽固醇的水平并且降低對(duì)身體有害的膽固醇的水平。Decreases Risk of Diabetes or help controlling this condition. Physical activity lowers the risk of type 2 diabetes and increases glucose uptake for th

6、ose who already have diabetes. Fit persons have diabetes 66% less often than unfit persons.降低糖尿病的發(fā)生率。健身運(yùn)動(dòng)可以減少患二型糖尿病的機(jī)率并且有助于提高糖尿病人胰島素的功能。進(jìn)行健身運(yùn)動(dòng)的健康女性患糖尿病的可能性比不健身的女性少66%。Decreases Risk of Cancer. Physical activity lowers

7、the risk of colon and breast cancer.降低患癌癥的危險(xiǎn)。健身運(yùn)動(dòng)可以降低結(jié)腸癌和乳房癌的發(fā)生率。,Long term benefits,Increases the life span. The physically active people live longer then their counterparts and benefit from a better quality of life 增

8、強(qiáng)生命力，延長生命。鍛煉人群的壽命要比非鍛煉人群的壽命長。Decreases Risk of Osteoporosis. Regular exercise delays bone loss and promote bone formation.降低患骨質(zhì)疏松的機(jī)率。定期鍛煉可以延緩骨質(zhì)損失并增強(qiáng)骨質(zhì)密度。Decreases Arthritis Symptoms. Regular exercise helps keep joints

9、 flexible and helps build muscle to support the joint.減輕關(guān)節(jié)疾病的癥狀。有規(guī)律地參加健身運(yùn)動(dòng)可以幫助保持關(guān)節(jié)柔韌度和關(guān)節(jié)腔的結(jié)構(gòu)處于最佳狀態(tài)。Decreases Number of Sick Days. Exercisers feel sick almost 30% less often than non-exercisers.縮短患病日期。參加健身運(yùn)動(dòng)的人群患病機(jī)率比不參加

10、的人群少30%。,Long term benefits,Decreases Chance of Premature Death. Fit people live longer than unfit people. 減少英年早逝的機(jī)率，參加健身運(yùn)動(dòng)的人群比不參加的人群長壽。Increases the overall physical capacity (muscular strength, muscular power, muscul

11、ar endurance, cardiovascular endurance, joints flexibility, motor skills) therefore your working capacityMaintains a desirable physical condition throughout your lifeImproves body posture and body shape over your whole

12、 life span,Short-Term Benefits 參加健身運(yùn)動(dòng)的短期效果,Relaxes and Revitalizes. Physical activity reduces mental and muscular tension, and at the same time, increases concentration and energy level.使身心放松并恢復(fù)體力。健身運(yùn)動(dòng)可以降低身心的緊張程度，能提高我們的

13、精力、增加我們的注意力。A Break From Daily Routine and Worries. Physical activity is like mini-vacation—you’re allowed to have fun.可以調(diào)節(jié)并減輕我們繁重的生活和工作的壓力。健身運(yùn)動(dòng)像參加一個(gè)小型假日——我們總是會(huì)從中得到樂趣。Helps You Feel Good About Yourself. Physical activ

14、ity increases your self-esteem and self-confidence.使我們自我感覺良好。健身運(yùn)動(dòng)可以使我們得到自尊、增強(qiáng)我們的自信心。,Short term benefits,Improves the quality of your sleepWhile many people start a physical activity program because of long-term benefi

15、ts, it’s the short-term benefits that keep them motivated to continue the habit. 有很多人進(jìn)行健身運(yùn)動(dòng)是為了得到長期效果，短期鍛煉的效果可激勵(lì)人們繼續(xù)保持鍛煉的習(xí)慣。,Benefits of Aerobic Exercise: 有氧鍛煉的益處：,Muscular endurance increases. Basically this means that

16、you can do more physical activity for a longer length of time. 肌肉耐力的提高?；旧现改軌蛟谳^長的時(shí)間里完成較多的運(yùn)動(dòng)。VO2 maximal (maximal oxygen consumption) increases. The VO2 max is the most important factor which determines the cardiovascul

17、ar enduranceThe functional capacity of the lungs increasesThe heart actually becomes functionally larger. The size of the left ventricle or the pumping size of the heart increases. 增強(qiáng)心臟功能?？稍黾幼笮氖胰莘e和心臟射血功能。,Aerobic exer

18、cise benefits,The stroke volume of the heart increases. More fluid is pumped per heartbeat at work or at rest. 增加心臟的射血量。能增加心臟單位時(shí)間內(nèi)的射血量。The cardiac ejection fraction improves – 出血分?jǐn)?shù)The heart at rest will beat slower. O

19、ne of the beneficial side affects of exercise is that your heart rate is lower at rest. Even though your heart rate increases during exercise, the resultant beats saved at rest result in less total work by the heart. The

20、 amount of beats saved during the 23 hours when you are not exercising are far greater than the extra beats used during exercising. This means that if you are training regularly when you reach the age of 60 you could hav

21、e a 40 years old heart 減緩心率。運(yùn)動(dòng)的效果之一就是減慢在休息狀態(tài)下的心率水平。即使在鍛煉的時(shí)候心率會(huì)相應(yīng)的增高，由于在休息的時(shí)候心臟的跳動(dòng)的次數(shù)減少，心臟每天工作的總負(fù)荷也會(huì)減少。,Aerobic exercise benefits,The body uses oxygen more efficiently. This is true not only at a physical level but also

22、a biological or cellular level. Your body will be able to perform its vital tasks easier. 幫助身體更有效地利用氧氣。這不僅僅是在物理變化的水平上，而且是一種生理微觀細(xì)胞的變化，你的身體將更加勝任更高難度的運(yùn)動(dòng)。The hemoglobin concentration in blood increasesThe lactic acid tole

23、rance and buffering capacity improves. This means that you will be able to perform a more strenuous effort for longer time than beforeIncrease in the number of capillaries. You can transfer more oxygen to the body's

24、 muscles. The capillaries are also where the body exchanges nutrients and toxins, hence, another boost for your immune system. 增加毛細(xì)血管數(shù)量。你能夠?yàn)樯眢w內(nèi)的肌肉輸送更多的氧氣，毛細(xì)血管也是細(xì)胞交換氧氣及廢物的地方，因此，你肌體的免疫能力得到增強(qiáng)。,Aerobic exercise benefits,Dec

25、reases the stores of fat in the body. Aerobic exercise burns fat faster than any other activity. Also the aerobically trained people have a greater ability for burning fat than untrained persons.減少體內(nèi)脂肪的堆積。 有氧運(yùn)動(dòng)比任何一種其它的健

26、身方式更能夠消耗脂肪。The body burns calories more efficiently. You can do more work with less energy. 肌體將更有效地燃燒卡路里。你可以利用較少的熱量做更多的工作。Psychological and emotional stress relief. Helps take your mind off your problems. The body als

27、o releases hormones like endorphin that give you a light high. 心理壓力得以放松。 幫助你忘記煩惱，在排除體內(nèi)毒素的同時(shí)給你愉悅的感受。,Aerobic exercise benefits,Increase in lean muscle to fat ratio in obese people. Aerobic exercises generally only result

28、 in moderate muscle gain , however, they can significantly decrease total body fat.減少體內(nèi)脂肪含量。 雖然有氧訓(xùn)練的結(jié)果通常不會(huì)令肌肉組織大幅增長，但它的作用在于使體內(nèi)的脂肪大量減少。The active muscles enzymatic bed improves. This means that your muscles will be able

29、 to use more oxygen for an intense Specifically improves your athletic performance The best types of aerobic exercising are: walking, jogging, running, swimming, cycling, stair climbing, cross country skiing,Benefits o

30、f Anaerobic Exercises: 無氧訓(xùn)練的益處,Muscular strength increases. You become physically stronger. You can work harder, lift more weight and do tough tasks easier. Muscular strength and power is an expression of youth. Usually

31、 old age is associated with lack of strength and power.肌肉力量增強(qiáng)。你變得更加強(qiáng)壯，訓(xùn)練越努力完成更多重量及強(qiáng)度更大的訓(xùn)練就越輕松。Muscular power increases. Power is defined as the amount of work done over a period of time. There is an amount of power in

32、every move we make ( lifting an object, climbing a flight of stairs, rushing after the bus.,Anaerobic exercise benefits,Muscular hypertrophy (increase in size). There is an increase in individual muscle fibers, enlargin

33、g the size of the muscles or muscle groups. This size increase is strongly related to the nutrition status. Most of the people, even the fat ones, lack enough muscle mass, therefore a common fat loss program goal should

34、be actually increasing or at least maintaining the muscle mass. 肌肉組織增大（體積）。肌肉組織及肌肉群因肌纖維的增加而增大。因?yàn)檫@種增長會(huì)使體重增加，所以，減肥不等于減重。如果你的目標(biāo)僅僅是減重，當(dāng)你的肌肉組織增長多于脂肪的減少，你的體重反而會(huì)增加，這就是為什么在力量訓(xùn)練中，同時(shí)監(jiān)測(cè)體重及脂肪含量兩項(xiàng)指標(biāo)。Your bones, joints, tendons, li

35、gaments, articular capsulae become stronger and more resistant to injuries,Anaerobic exercise benefits,The heart muscle become stronger. As you lift more weight or work harder, the heart muscles respond by enlarging. The

36、 volume of the heart does not increase as much in aerobic exercises, but the heart muscles become thicker (similar to the skeletal muscle being exercised). 使心肌更加強(qiáng)壯。當(dāng)你能夠舉起更多的重量、訓(xùn)練更加有成效的時(shí)候，你心臟的肌肉也因此更加強(qiáng)壯。雖然心臟的功能相對(duì)有氧運(yùn)動(dòng)來說增強(qiáng)較

37、少，但心肌會(huì)因?yàn)闊o氧運(yùn)動(dòng)變得纖細(xì)而堅(jiān)韌， Muscular toning and body shaping. Both aerobic and anaerobic exercises help tone the body. However, anaerobic exercises build muscles and muscle groups more, resulting in more pronounced body shapes

38、. Hence, the V shaped upper body, square shoulders, peaked biceps, thick neck in males and nice curves and hard flesh in females. 塑造優(yōu)美的形體。無氧運(yùn)動(dòng)及有氧運(yùn)動(dòng)均能夠塑造形體。但是，無氧運(yùn)動(dòng)對(duì)肌肉及肌肉群的強(qiáng)壯及形體的雕琢更加有效，正是無氧運(yùn)動(dòng)方式塑造了男性V字型上身、寬闊的肩膀、隆起的肱二頭肌、健壯的

39、頸部及女性優(yōu)美的曲線和結(jié)實(shí)的肌體。,Anaerobic exercise benefits,Increase in lean muscle to fat ratio. Anaerobic exercises generally can result in major muscle gain in males due to their increased levels of testosterone, and light muscle g

40、ains in females, because of the specific hormonal characteristics. Although the actual anaerobic exercise does not burn much fat, there is an increase in metabolism over the next 24 to 48 hours which helps burn more fat

41、after the exercise session and on the long run.減少肌體的脂肪含量和比率。男性的無氧訓(xùn)練通常是由于體內(nèi)睪丸激素水平的上升而形成主要肌肉組織的增長，因?yàn)樵摷に赜写颂貏e的作用。盡管無氧訓(xùn)練通常不消耗太多的脂肪，但在訓(xùn)練后24-48小時(shí)內(nèi)，無氧訓(xùn)練可以增高新陳代謝并因此消耗更多的熱量，而且從長期來看，無氧訓(xùn)練提高新陳代謝水平使人體在非運(yùn)動(dòng)狀態(tài)下仍可消耗更多脂肪，從而達(dá)到減脂效果。,Anaerob

42、ic exercise benefits,Increases in metabolic rate. The more muscle mass you have, the more energy is required to maintain them. The muscle tissue burns 8 times more energy than the fat tissue at rest. During exercise this

43、 energy need increases even more. Thus, if you develop your muscles, your body burns more calories even when resting. Developing your muscle is the key for burning the fat. The best types of anaerobic exercise are: stre