健身初體驗(yàn)

For the past 10 years (and change), I have been covering exercise science in this column. During that time, I have seen interest in high-intensity exercisesoar and enthusiasmfor barefoot running fizzle. We have learned contracting muscles talk to baby neurons,creativity blooms from walking, a minute of exertion can be ample, aging is elastic and achubbydog may be our best exercise motivator.

我看到人們對(duì)赤腳跑步的熱情減退，fizzle與enthusiasm 這對(duì)cp你們磕了么？反正小沬已經(jīng)妥妥被圈粉了。興趣高漲與熱情減退的對(duì)比，soar 與 fizzle 之間的精彩較量。散步可以激發(fā)創(chuàng)造力，creativity 做主語(yǔ)配上bloom 玩出花了。chubby 這個(gè)詞可愛(ài)度滿分！

Perhaps most obviously, this has been a decade of greatest HIITs, with multiple studies and subsequent columns reiterating that super-short, strenuous workouts — known as high-intensity interval training — improve fitness and health to about the same extent as much longer, more moderate exercise. Since 2010, I have covered seven-minute, four-minute, one-minute, 20-second and 10-second interval routines,with each workout’s declining length increasing its allure. For many of us,the exercise of choice may be the briefest.

HIITs（高強(qiáng)度間歇訓(xùn)練）堪稱近兩年運(yùn)動(dòng)界新寵，鍛煉時(shí)間越短越潮，這波 with 結(jié)構(gòu)加名詞化的處理必須借鑒，with...declining length increasing its allure 完全避免了動(dòng)詞或者形容詞的堆砌。the briefest 意指耗時(shí)最短的鍛煉，而首選的健身活動(dòng)則直接用 of choice 做后置定語(yǔ)，言簡(jiǎn)意賅。

錨定每一步

Getting in shape is much easier if you have a plan. Without one, you are likely to besetting yourself up for failure.

The problem is that most people simply don’t have the right strategies to adhere to a program when barriers get in the way, said James Annesi, the vice president of research and evaluation at the YMCA of Metro Atlanta and a professor of health promotion at Kennesaw State University in Georgia. In his research, Dr. Annesi has found that one of the most powerful ways to ensure that you adhere to an exercise routine is to set very specific goals. “With goal setting, the natural tendency is to set a very lofty goal— and then you get disappointed when you don’t obtain it quickly,” he said. That canderail your long-term progress. “You have to find a way to empower yourself to get through these barriers,” Dr. Annesi said.

? ? ? ?不制定目標(biāo)計(jì)劃意味著計(jì)劃失敗，直接 set yourself up for failure。目標(biāo)具體化是保證日常鍛煉最有效的方式，然而持之以恒 adhere to an exercise routine 絕非易事。對(duì)于 a very lofty goal，大家務(wù)必要小心，畢竟登高易跌重。阻礙你的長(zhǎng)期發(fā)展，直接使用 derail 一詞，形象化逆天，類似地我們也可以說(shuō)derail the peace process（擾亂和平進(jìn)程）。

益處何其多

At the same time, though,a wealth ofother studies this decade underscored that gentle exercise is also meaningful, even if it barely qualifies as exercise. In one of my favorite studies from this year, researchers found that older women who regularly strolled about two miles a day, or a little more than 4,000 steps, lived longer than women who covered only about 2,000 steps, or a mile.Going that lone extra mile altered how long and well women lived.

看見(jiàn) a wealth of，大家有沒(méi)有想起上一期我們提到的a crop of？拒絕一成不變的表達(dá)，給步行換換衣服，不要一個(gè)walk走遍天下，strolled about two miles 和 covered only about 2,000 steps 很亮眼。這額外的一英里就能改變女性的壽命和健康狀況，你敢信？有沒(méi)有想立刻走幾圈的沖動(dòng)？

In fact, arecurring concern of exercise science this decade has been whether and how exercise reshapes aging, and the results generally suggest that it does — and pervasively. In various recent studies, active older people’s muscles, immune systems, blood cells and even skin appeared biologically younger, at a molecular level, than those of sedentarypeople.

recurring concern 反復(fù)關(guān)注可還行？運(yùn)動(dòng)到底能否以及如何改變衰老過(guò)程？往下看it does，實(shí)錘，并且研究結(jié)果普遍確實(shí)如此，pervasively一出，權(quán)威的說(shuō)服力。小沬瞅瞅自己，顯然屬于sedentary people 大軍的一員，有點(diǎn)小憂傷，誰(shuí)能抵擋 biologically younger 的誘惑呢？

Their brains also tended to look and work differently. In what may be, for me, the most inspiring area of fitness research from the past decade, scientists have found and reaffirmed the extent to which movement, of almost any kind and amount, mayremakehow we think and feel. In one study after another, physical activity beneficiallyremodeledthe brains of children and the middle-aged; lowered people’s risks for dementia or, ifdementiahad already begun, slowed memory loss; and increased brain volume, tissue health and the quality of connections between neurons and different portions of the brain.

remake、remodel 以及 reshape，各種重塑排排站，統(tǒng)統(tǒng)收入囊中。體育活動(dòng)可以降低人患癡呆癥的風(fēng)險(xiǎn)，希望 dementia 可以離我們遠(yuǎn)遠(yuǎn)的。運(yùn)動(dòng)的好處這么多，你心動(dòng)了咩？

Exercise also seems able to buoy moodsfar more than most of us, including scientists, might have expected 10 years ago. In observational studies, physically active people proved to be much less likely to develop depression or anxiety than sedentary people, no matter what types of activities they chose.

運(yùn)動(dòng)對(duì)情緒的提振效果似乎遠(yuǎn)遠(yuǎn)超出我們大多數(shù)人，包括科學(xué)家在10年前的估計(jì)，buoy moods 可還行？無(wú)論選擇何種類型的活動(dòng)，久坐不動(dòng)者比經(jīng)常鍛煉者更易罹患抑郁癥或焦慮癥?？匆?jiàn)比較級(jí) much less likely to develop depression or anxiety than sedentary people，我立馬站了起來(lái)，已經(jīng)坐在電腦前碼了半天字，有點(diǎn)心慌慌。今日份之比較級(jí)神威，你觸電了嗎？

One of the other big themes of exercise science in the 2010s is that bodies in motion seem to develop interior ecosystems that differ, in fundamental ways, from those of the sedentary. People who exerciseharbordifferent types and amounts of proteins in their bloodstreams, for instance, even if they have not been working out recently, and these patterns of proteins may play a role in reducing risks for metabolic problems such as diabetes or heart disease.

經(jīng)常運(yùn)動(dòng)者的血液中含有不同類型和數(shù)量的蛋白質(zhì)，不是have，不是 contain，居然是 harbor，與 bloodstream 搭配在一起簡(jiǎn)直太有畫(huà)面感了，絕美！

未解之謎題

But many questions remain unanswered about the cellular effects of exercise throughout the body. It’s also unknown whether changes at the cellular level differ depending on factors like how much and in what fashion we exercise, our age, ourhealth historyand whether we happen to be a man, a woman or a mouse. I suspect this will be of great interest to exercise scientists in the decade ahead.

我們也不知道細(xì)胞水平的變化是否會(huì)因我們鍛煉的程度、方式、年齡、健康狀況以及我們的性別等因素而有所不同，人類和小鼠的情況是否會(huì)有不同。健康狀況health history，你學(xué)到了么？Factors like how much and in what fashion...and whether we happen to be 一氣呵成，不要太爽。

I also look forward to researchers refining more precisely just how much — or little — exercise we need, and whether those needs differ as we ageor if wish todeploy exercise to fend off or treat specific conditions, such as high blood pressure, diabetes or a family history of weight problems.

Age作為動(dòng)詞的用法是真的很香，簡(jiǎn)單卻能出彩。如果亟需通過(guò)鍛煉來(lái)預(yù)防或治療高血壓、糖尿病或遺傳體重問(wèn)題等特定疾病，圈重點(diǎn)，deploy exercise有點(diǎn)新鮮。預(yù)防疾病還可以用 fend off 這個(gè)詞組哦。

I hope, too, that scientists might eventually help us to better understand why, with everything we know about the benefits of exercise, so few of us manage to get up and work out regularly. But there could be hope in redirecting our focus. In what may be the most charming fitness study of the 2010s, sedentary dog owners who had been reluctant to exercise but were told by their veterinarians that their pets were too heavy and in danger of health problemsincreased both their own and their pets’ walking times.

既然我們都知道運(yùn)動(dòng)的好處，為什么有規(guī)律地起床鍛煉如此艱難？然而研究者發(fā)現(xiàn)，雖然久坐不動(dòng)的狗主人不愿鍛煉，但是當(dāng)獸醫(yī)告知其寵物體重超標(biāo)，健康風(fēng)險(xiǎn)增加，狗主人和寵物都增加了行走時(shí)間。此刻，小沬的小腦瓜里也是問(wèn)號(hào)滿滿，期待科學(xué)家的解答吧。