o*******r
发帖数: 4921 | 1 Science says it's okay to barely exercise at all
http://dvice.com/archives/2012/02/science-says-it.php
Getting a good amount of exercise is hard work. I mean, that's kind of the
point, I guess. But what counts a "good amount?" Twenty minutes a day? Or
maybe an hour at the gym, three times as week? Science has spoken, and it
turns out that a "good amount" is a lot less than you think. Excuse me, I'll
be on the couch.
More exercise is obviously better for your body than getting less exercise,
but researchers in Canada decided to check and see just how little you can
get away with while still significantly benefiting your health. They took
two groups of people: middle-aged and out of shape (but otherwise generally
healthy) men and women, and a group of middle-aged people who had been
diagnosed with cardiovascular disease. The patients were tested to determine
their baseline levels of fitness, and then the fun began.
The exercise routine that the researchers asked their patients to try was
interval training: short periods of very intense exercise interspersed with
cool-down periods, in this case, on a stationary bike. And the training was
very, very short: one minute of pedaling at 90% of maximum effort (measured
by getting your heart rate up to 220 beats per minute minus your age),
followed by one minute of easy pedaling, repeated 10 times. This 20 total
minutes of exercise was done twice a week, and that was it.
After just a few weeks of this routine, everyone in the study (but
especially the cardiac patients) showed "significant improvement." Their
bodies produced lots more more cellular proteins involved in energy
production and oxygen and improved their insulin sensitivity and blood sugar
retention, lowering risk of Type 2 diabetes. And while it was hard work, it
was very brief hard work, and a lot easier for people to manage (physically
and psychologically) than a more traditional exercise routine.
For the record, the American Heart Association has been recommending 30
minutes of moderate-intensity exercise five times a week, for a total of two
and a half hours of weekly misery. But this research suggests that it may
not be necessary to spend every weekday at the gym, as long as you're clever
about what kind of exercise you're getting. There's nothing wrong with
getting more exercise, and it's definitely good for you, but if you're short
on time (or willpower) it now seems that you can still get some significant
health benefits with just 20 minutes per week of actual hard work. | a*m
发帖数: 6253 | 2 得到一个很好的锻炼，是艰苦的工作。我的意思是，这点，我想。但最重要的一个“良
好的数额吗？” 每天二十分钟？或者，也许在健身房锻炼一个小时，每周三次吗？讲
科学，它变成了一个“良好的数额” 比你想的是少了很多 。对不起，我就在沙发上。
更多的锻炼显然是比你的身体越来越少运动，但在加拿大的研究人员决定检查，看看是
多么少，你可以得到，同时还大大有利于你的健康。他们采取了两组人：中年和走形（
但除此之外，一般健康）男人和女人，和一组中年已确诊患有心血管疾病的人。患者进
行了测试，以确定其基线水平的健身，然后开始的乐趣。
例行演 习，研究人员要求他们的病人尝试间隔训练：非常激烈的运动
短期间穿插着降温的时期，在这种情况下，一个固定的自行车上，。和培训是非常，非
常短：90％（让你的心率高达每分钟220次减去你的年龄来衡量），其次容易蹬踏一分
钟重复10次，尽最大的努力，蹬踏一分钟。这20分钟的运动总做每周两次，就是这样。
这个例程只是几个星期后，每个人都在研究（尤其是心脏病患者）表明“显着的改善。
” 他们的身体产生大量涉及能源生产和氧气更多更多的细胞蛋白质和改善他们的胰岛
素敏感性和血糖保留，降低2型糖尿病的风险。虽然它是辛勤工作，这是非常简短的辛
勤工作，和很多的人更容易管理（生理上和心理上）比一个更传统的例行演 &#
8203;习。
美国心脏协会的记录，已推荐了30分钟的中等强度的运动，每周五次，一共有两个，一
个半小时每周苦难。但这项研究表明，它可能没有必要在健身房度过每个工作日，只要
你聪明你要什么样的运动。还有什么错误得到更多的锻炼，这肯定对你良好的，但如果
你的时间不够（或意志力），现在看来，你可以仍然得到只需20分钟的实际努力工作，
每周一些显著健康好处。 | o*******r
发帖数: 4921 | 3 这个翻译非常好。
非常bullshit的研究外加不通顺的翻译，是新浪的最爱啊。
【在 a*m 的大作中提到】
: 得到一个很好的锻炼，是艰苦的工作。我的意思是，这点，我想。但最重要的一个“良
: 好的数额吗？” 每天二十分钟？或者，也许在健身房锻炼一个小时，每周三次吗？讲
: 科学，它变成了一个“良好的数额” 比你想的是少了很多 。对不起，我就在沙发上。
: 更多的锻炼显然是比你的身体越来越少运动，但在加拿大的研究人员决定检查，看看是
: 多么少，你可以得到，同时还大大有利于你的健康。他们采取了两组人：中年和走形（
: 但除此之外，一般健康）男人和女人，和一组中年已确诊患有心血管疾病的人。患者进
: 行了测试，以确定其基线水平的健身，然后开始的乐趣。
: 例行演 习，研究人员要求他们的病人尝试间隔训练：非常激烈的运动
: 短期间穿插着降温的时期，在这种情况下，一个固定的自行车上，。和培训是非常，非
: 常短：90％（让你的心率高达每分钟220次减去你的年龄来衡量），其次容易蹬踏一分
| l***d
发帖数: 1798 | 4 maximum heart rate = 220 - age or 180 - age,
which one is more accurate?
ll
,
【在 o*******r 的大作中提到】
: Science says it's okay to barely exercise at all
: http://dvice.com/archives/2012/02/science-says-it.php
: Getting a good amount of exercise is hard work. I mean, that's kind of the
: point, I guess. But what counts a "good amount?" Twenty minutes a day? Or
: maybe an hour at the gym, three times as week? Science has spoken, and it
: turns out that a "good amount" is a lot less than you think. Excuse me, I'll
: be on the couch.
: More exercise is obviously better for your body than getting less exercise,
: but researchers in Canada decided to check and see just how little you can
: get away with while still significantly benefiting your health. They took
| r********r
发帖数: 2912 | 5 180-age算是不是max hr, 是max aerobic hr
220-age是估计max hr的经验公式，但是只有1/3左右的人最大心率符合这个公式
【在 l***d 的大作中提到】
: maximum heart rate = 220 - age or 180 - age,
: which one is more accurate?
:
: ll
: ,
| M**u
发帖数: 10158 | 6 2nd is maf
the
Or
it
I'
exercise
can
took
【在 l***d 的大作中提到】
: maximum heart rate = 220 - age or 180 - age,
: which one is more accurate?
:
: ll
: ,
| l***h
发帖数: 9308 | 7 一篇文章太单薄，这个可以做个系列
http://www.ncbi.nlm.nih.gov/pubmed?term=Physiological%20adaptat
http://science.slashdot.org/story/12/02/15/2338229/scientists-s
http://well.blogs.nytimes.com/2012/02/15/how-1-minute-intervals
ll
,
【在 o*******r 的大作中提到】
: Science says it's okay to barely exercise at all
: http://dvice.com/archives/2012/02/science-says-it.php
: Getting a good amount of exercise is hard work. I mean, that's kind of the
: point, I guess. But what counts a "good amount?" Twenty minutes a day? Or
: maybe an hour at the gym, three times as week? Science has spoken, and it
: turns out that a "good amount" is a lot less than you think. Excuse me, I'll
: be on the couch.
: More exercise is obviously better for your body than getting less exercise,
: but researchers in Canada decided to check and see just how little you can
: get away with while still significantly benefiting your health. They took
|
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