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英文书摘精选 For a Longer Life, Go Running 跑步有利于长寿

时间:2018-03-27 06:51:46

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(单词翻译)

For a Longer Life, Go Running

跑步有利于长寿

We all know that exercise is good for your health. But some kinds of exercise may be better than others.

我们都知道运动对健康有益。但有些运动可能比其它运动效果更好。

Running, for example, may help to protect against heart disease1 and other health problems. Running also may help you live longer.

例如跑步可以帮助防止心脏病和其它疾病。跑步还可能有助于长寿。

Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.

研究人员表示,跑多远并不重要。甚至跑多快或跑多频繁都没关系。

As advertisements for the running shoe Nike say, "just do it."

正如耐克跑鞋的广告所言:“只管去做。”

Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably2 less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.

最近研究人员对超过5.5万名成人进行了研究。其中大约有四分之一的成人自称经常跑步。研究发现,这些跑步者比不跑步的人死于包括心脏病在内的任何形式的疾病的可能性都要低很多。实际上,跑步者比不跑步的人平均寿命长3年。

This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1,200 of the deaths were linked to heart disease, a heart attack or stroke3.

这项研究历时15年。在此期间有超过3400人去世。其中1200人死于心脏病或中风。

One of the researchers is a man named D.C. Lee. He is an assistant professor of kinesiology, or the science of movement, at Iowa State University. Compared to non-runners, he says, runners showed a much lower risk of dying4 from some diseases5.

D.C. Lee是研究人员之一。他是爱荷华州立大学的一位运动学助理教授。他说,与不跑步的人相比,跑步者死于某些疾病的风险要低很多。

"Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke or cancer. Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke."

“与不跑步的人相比,跑步者在包括心脏病、中风和癌症在内的所有死亡风险上低30%。另外,跑步者与不跑步的人相比,在心脏病和中风等心血管疾病上的死亡风险要低45%。”

D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.

D.C. Lee和其他研究人员发现,速度、距离以及跑步频率在降低死亡风险上的差异不大。研究涉及的跑步者的平均速度在每小时10到16公里。Lee先生表示,慢跑者,以及每周只跑一两次的那些人与跑得更快更远的人从跑步中的受益差不多。

"And also we looked at the running over time and we found that persistent6 runners - over I think six years - they showed the biggest benefits, as well."

“而且我们查看了一段时期的跑步运动,我们发现,长期跑步的人受益最大,这个时间我认为是六年以上。”

To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate7 exercise every week. They say these individuals need 75 minutes of vigorous8 exercise, like running, every week for good health.

为了保持身体健康,医生们建议年龄在65岁以下的成年人每周做150分钟的适度运动。他们表示,这些人每周需要进行75分钟的适度运动,像跑步,来维持身体健康。

But how complete is this study?

但是这项研究是如何完成的呢?

The researchers note that their study was based on the participants' answering questions over the years. The study lacked complete information on what these men and women ate and other facts about their lifestyles.

研究人员指出,他们的研究是基于参与者历年回答问题。这项研究缺少这些人的饮食和其他生活方式有关实情的完整信息。

Researchers say this missing9 information could have affected10 the results. Still, they hope their findings11 will motivate healthy adults to start running, a bit, down the road to a longer life.

研究人员说,这些缺失信息可能会影响研究结果。尽管如此,他们希望他们的研究发现能激励健康成年人开始跑步,迈向长寿之路。

Five tips for safe running

跑步安全的五大提示

Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness12 experts to reduce the risk of injury for people new to running or jogging.

跑步可能是一项好运动,但是对身体要求高。以下是健身专家之间降低跑步或慢跑新人受伤风险的五大共同观点。

Take it easy

放松

Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints13 need time to recover.

不要跑太多,太快。多数跑步受伤的人是把自己逼得太紧。身体需要时间来适应距离或速度的增加。肌肉和关节需要时间来恢复。

Listen to your body

倾听身体的声音

Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.

大多数跑步受伤不是毫无征兆。通常都有警示标识。它们可能包括全身酸痛、肌肉酸痛和疼痛不止。

Get good running shoes

买双好跑鞋

There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.

没有一双能适合所有跑步者的最佳跑鞋。你应该找到最适合你的脚的跑鞋。更重要的是,你应该每500到800公里换鞋。

Take good notes

做好笔记

Take some time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.

每次跑步后花点时间用笔记记下自己干了什么,感觉如何。找出模式。

For example, you may find that your knees ache when you run on consecutive14 or back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.

例如,你可能会发现当你连续跑步时膝盖疼痛。但也许你在跑步时间之间休息时觉得很舒服。这些笔记将帮助你确定最适合自己的锻炼。

Cross train

交叉锻炼

As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.

正如我们之前说的,跑步对身体要求很高。所以体能专家建议以某种形式的交叉锻炼来提高肌肉平衡,并帮助你免于受伤。

They say swimming, yoga, and riding a bicycle are good exercises to combine with running. These exercises are easier on the body.

他们说游泳、瑜伽以及骑自行车是和跑步结合的最好运动。这些运动对身体要求不高。


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点击收听单词发音收听单词发音  

1 disease etMxx     
n.疾病,弊端
参考例句:
  • The doctors are trying to stamp out the disease.医生正在尽力消灭这种疾病。
  • He fought against the disease for a long time.他同疾病做了长时间的斗争。
2 considerably 0YWyQ     
adv.极大地;相当大地;在很大程度上
参考例句:
  • The economic situation has changed considerably.经济形势已发生了相当大的变化。
  • The gap has narrowed considerably.分歧大大缩小了。
3 stroke ZtJw8     
n.笔画,击打,连续的动作,中风,心跳;vt.奉承,轻抚; vi.击打,心跳...
参考例句:
  • He drove in a nail with one stroke of the hammer.他一锤就把钉子敲进去了。
  • He broke the lock with one stroke of the hammer.他一锤就把锁砸坏了。
4 dying 1rGx0     
adj.垂死的,临终的
参考例句:
  • He was put in charge of the group by the dying leader.他被临终的领导人任命为集团负责人。
  • She was shown into a small room,where there was a dying man.她被领进了一间小屋子,那里有一个垂死的人。
5 diseases 5c749da591474dd5c2c7f1d77b874f5d     
n.疾病( disease的名词复数 );弊端;恶疾;痼疾
参考例句:
  • Smoking is a causative factor in several major diseases. 抽烟是引起几种严重疾病的病因。
  • The illness frequently coexists with other chronic diseases. 这种病往往与其他慢性病同时存在。
6 persistent BSUzg     
adj.坚持不懈的,执意的;持续的
参考例句:
  • Albert had a persistent headache that lasted for three days.艾伯特连续头痛了三天。
  • She felt embarrassed by his persistent attentions.他不时地向她大献殷勤,使她很难为情。
7 moderate N69zs     
adj.适度的,稳健的,温和的,中等的;v.节制,使...稳定,使...缓和;n.稳健的人
参考例句:
  • You should moderate your language when children are present.在孩子面前,你说话应该有节制。
  • The wind is moderate today.今天的风很柔和。
8 vigorous 8Ltz0     
adj.有力的,用力的,精力充沛的
参考例句:
  • The old man is still vigorous and lively.那老人依然精力充沛。
  • She had a vigorous opponent.她遇到一个劲敌。
9 missing 3nTzx7     
adj.遗失的,缺少的,失踪的
参考例句:
  • Check the tools and see if anything is missing.检点一下工具,看有无丢失。
  • All the others are here;he's the only one missing.别人都来了,就短他一个。
10 affected TzUzg0     
adj.不自然的,假装的
参考例句:
  • She showed an affected interest in our subject.她假装对我们的课题感到兴趣。
  • His manners are affected.他的态度不自然。
11 findings 4tYzV9     
n.发现物( finding的名词复数 );调查(或研究)的结果;(陪审团的)裁决
参考例句:
  • It behoves us to study these findings carefully. 我们理应认真研究这些发现。
  • Their findings have been widely disseminated . 他们的研究成果已经广为传播。
12 fitness Xjpxr     
n.适合,适当,健康,健身
参考例句:
  • They're doing exercises to improve their fitness.他们为增强体质而做体操。
  • No one questions her fitness for the job.没人怀疑她能胜任这项工作。
13 joints d97dcffd67eca7255ca514e4084b746e     
接头( joint的名词复数 ); 关节; 公共场所(尤指价格低廉的饮食和娱乐场所) (非正式); 一块烤肉 (英式英语)
参考例句:
  • Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
  • Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。
14 consecutive DpPz0     
adj.连续的,联贯的,始终一贯的
参考例句:
  • It has rained for four consecutive days.已连续下了四天雨。
  • The policy of our Party is consecutive.我党的政策始终如一。

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