文本導讀
Is 30 Minutes of Exercise a Day Enough?
每天鍛鍊30分鐘夠嗎?
For years, exercise scientists tried to quantify the ideal 「dose」 of exercise for most people. The Physical Activity Guidelines for Americans advised anyone who was physically able to accumulate 150 minutes of Moderate exercise every week, and half as much if it is intense.
多年來，運動科學家一直在試圖量化大多數人的最佳運動「劑量」。《美國人身體活動指南》建議所有身體條件允許的人每周進行150分鐘中等強度運動，如果進行高強度運動，那麼時間可以減半。
But what’s the best way to space out those weekly minutes? And what does 「moderate」 mean?
但是，每周的運動時間如何分配最佳？「中等強度」是什麼意思？
Aim for the 150-minute sweet spot.
把目標定在150分鐘這一最有效的時長。
「For longevity, 150 minutes a week of moderate to vigorous intensity physical activity clearly is enough,」 said Dr. Lee, a professor of epidemiology at the Harvard. She has extensively studied movement and health and helped draft the current national physical activity guidelines.
「要想長壽，每周進行150分鐘中高強度的身體活動顯然足夠了，」哈佛大學流行病學教授李博士說。她對運動和健康進行過廣泛的研究，並幫助起草了當前的國家身體活動指南。
重點詞彙
1. dose /dəʊs/ a measured amount of something such as medicine 劑量
- The label says to take one dose three times a day.
2. moderate /ˈmɒd.ər.ət/ neither small nor large in size, amount, degree, or strength 中等的
- The cabin is of moderate size - just right for a small family.
3. space out: to arrange things or people so that there is some distance or time between them 留間隔
- The flowers were spaced out evenly beside the path.
4. sweet spot: the particular situation, quality, combination of things, etc. that is the best or most effective possible 最有效點
- Every restaurant wine list has a sweet spot where you'll find the best bottles at the fairest prices.
5. epidemiology /ˌep.ɪ.diː.miˈɒl.ə.dʒi/ the scientific study of diseases and how they are found, spread, and controlled in groups of people 流行病學
- The epidemiology of a disease, however, cannot be studied in an experimental setting alone.
延伸閱讀
Moderate exercise, she continued, means 「activities that increase your breathing and heart rate, so the exertion feels like a five or six on a scale between one and 10.」 In other words, pick up the pace a bit if your inclination is to stroll, but do not feel compelled to sprint.
她繼續說道，中等強度運動指的是那些「能提升你的呼吸頻率和心率的運動，所以這類運動的費力程度處於1到10分之間的5分或6分。」換句話說，如果你更願意散步，那就稍微加快一點速度，但不要強迫自己跑起來。
Consider exercise snacks.
把運動當成「零食」。
You also can break up your exercise into even smaller segments. 「It doesn’t matter whether exercise is done in a long, continuous 30-minute session or is dispersed across the day in shorter sessions,」 said an exercise scientist at the University of Sydney in Australia who studies physical activity and health.
你也可以把你的鍛鍊分成更小的部分。澳大利亞雪梨大學一位研究身體活動與健康的運動科學家說：「進行一次長時間的、連續的30分鐘運動，還是在一天中分別進行幾次較短時間的運動，並不重要。」
Recent studies overwhelmingly show that we can accumulate our 150 weekly minutes of moderate exercise in whatever way works best for us, he said. 「Many people may find it easier and more sustainable to squeeze in a few dozen one-minute or two-minute walks between work tasks」 or other commitments. 「There is no special magic to a sustained 30-minute session of exercise」 for most health benefits.
他說：「近期的絕大多數研究表明，我們可以以任何覺得合適自己的方式，達到每周150分鐘的中等強度運動。」「許多人可能會認為，在工作或其他任務之間抽出幾十個步行一兩分鐘的時間更容易、更可持續」。就大多數健康方面的好處來說，「連續30分鐘的運動並沒有什麼特別的神奇功能」。
Think of these bite-size workouts as exercise snacks, he said. 「Activities like bursts of very fast walking, stair climbing and carrying shopping bags provide excellent opportunities for movement snacks.」 To concentrate the health benefits of these workout nuggets, he added, keep the intensity relatively high, so you feel somewhat winded.
他說，可以把這些碎片化的鍛鍊當作是運動零食。「像快步走、爬樓梯和提購物袋這樣的活動就是很好的運動零食。」他補充說，為了將這些運動小食帶來的健康益處集中起來，要保持相對較高的強度，因此你會感到有些氣喘吁吁。