科學運動堪比跑步數小時

　　8月14日口譯文章：科學活動7分鐘 堪比跑步數小時

　　科學活動7分鐘，堪比跑步數小時

　　活動科學是一門精致並且風趣的學問。但是，偶然你只想讓人枚舉一些指點原則，告知你若何把最新的健身研討運用到實踐當中。

　　美國活動醫學會(American College of Sports Medicine)的《康健與健身雜誌》(Health & Fitness Journal)本年5、6月號刊載的一篇文章就做到了這一點。高強度的活動平日須要長跑和進舉重房練習，而文中的12項活動只須要應用人的體重、一把椅 子和一壁墻便可舉行，它把對高強度活動的最新請求，釀成了約莫七分鐘使人難熬痛苦的連續活動，而這統統都樹立在科學的基本上。

　　“有異常好的證據註解”高強度的距離練習，可以或許供給“歷久耐力練習的諸多利益，然則所花的時光少許多”，處於佛羅裏達州奧蘭多的人類行動表示研討院 (Human Performance Institute)活動心理學賣力人，此文作者之一克裏斯·喬丹(Chris Jordan)說。

　　比方，加拿大安簡略省哈密爾頓的麥克馬斯特大學(McMaster University)及其他機構的科學家的研討表現，即使只舉行幾分鐘瀕臨體能極限的高強度練習，使肌肉的份子產生變更，就堪比跑步或騎車幾個小時。

　　但是，距離練習是須要距離的;這類強度極大的活動中央，必需插入短暫的規復時光。在喬丹和他的同事所制訂的籌劃中，規復的部門內容便是歇息10秒 鐘，再開端下一次活動。他說，別的，還要瓜代舉行以上身大塊肌肉為重點和如下肢大塊肌肉為重點的練習。歇息的時刻，停滯活動的肌肉就像是得到了喘氣時光一 樣，以是，活動的次序也很主要。

　　喬丹說，錘煉要快速瓜代，每項錘煉的時光可以有30秒;而假如把不安寧的水平分為1到10級，那末全部進程的活動強度應當在8級上下。總而言之，活動的七分鐘應當是不舒暢的。但利益是，七分鐘後就大功樂成了。

　　【參考譯文】

　　The Scientific 7-Minute Workout

　　Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice。

　　An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science。

　　“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article。

　　Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding。

　　Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important。

　　The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done。