張恒

Youve probably heard countless times how exercise is “good for you”. But did you know that it can actually help you feel good， too？ Getting the right amount of exercise can increase your energy levels and even help improve your mood.

你可能已經(jīng)無數(shù)次地聽過運(yùn)動如何“對你有好處”。但是你知道它實際上真的可以幫助你感覺健康嗎？進(jìn)行適量的運(yùn)動可以增加你的活力，甚至有助于改善你的情緒。

Rewards and Benefits

回報和成效

Experts recommend1 that teens get 60 minutes or more of moderate to vigorous2 physical ac-tivity each day. Here are some of the reasons：

專家建議青少年每天進(jìn)行60分鐘或更長時間的中度至劇烈運(yùn)動。有以下幾個原因：

Exercise benefits every part of the body， including the mind. Exercising causes the body to make chemicals that can help a person to feel good. Exercise can help people sleep better. It can also help some people who have mild depression3 and low self-esteem. Plus， exercise can give people a real sense of accomplishment4 and pride at having achieved a certain goal—like beating an old time in the 100-meter dash.

運(yùn)動有益于身體的每個部位，包括頭腦。運(yùn)動會使身體產(chǎn)生可以幫助人們感覺良好的化學(xué)物質(zhì)。運(yùn)動可以幫助人們更好地睡眠，還可以幫助一些患有輕度抑郁和低自尊的人。此外，運(yùn)動可以給人們一種真正的成就感，并為實現(xiàn)某個目標(biāo)感到自豪——就像在100米短跑中擊敗過去一樣。

Exercise can help you look better. People who exercise burn more calories and look more toned than those who dont. In fact， exercise can help keep your body at a healthy weight.

運(yùn)動可以讓你看起來更健康。運(yùn)動的人比不運(yùn)動的人燃燒更多的卡路里，看起來更健康。事實上，運(yùn)動可以幫助你保持健康的體重。

Exercise helps people lose weight and lower the risk of some diseases. Exercising regu-larly5 decreases a persons risk of developing certain diseases， including obesity， type 2 diabetes， and high blood pressure.

運(yùn)動有助于人們減輕體重，降低患某些疾病的風(fēng)險。定期運(yùn)動會降低患某些疾病的風(fēng)險，包括肥胖、Ⅱ型糖尿病和高血壓。

Exercise can help a person age well. This may not seem important now， but your body will thank you later. For example， osteoporosis （a weakening of the bones） can be a problem as people get older. Weight-bearing exercise—like jumping， running， or brisk walking—can help keep bones strong.

運(yùn)動可以幫助一個人健康老去?，F(xiàn)在這可能看起來不重要，但是你的身體會在以后感謝你。例如，隨著人們年齡的增長，骨質(zhì)疏松癥（骨骼減弱）可能成為一個問題。負(fù)重運(yùn)動——如跳躍、跑步或快走——可以有助于保持骨骼強(qiáng)壯。

The three parts of a balanced exercise routine are： aerobic exercise， strength training， and flexibility training.

一套均衡運(yùn)動的三個部分是：有氧運(yùn)動、力量訓(xùn)練和靈活性訓(xùn)練。

Aerobic6 Exercise

有氧運(yùn)動

Like other muscles， the heart enjoys a good workout. Aerobic exercise is any type of exer-cise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly， they get stronger and are better at getting oxygen （in the form of oxygen-carrying blood cells） to all parts of your body.

靈活也有助于提高一個人的運(yùn)動表現(xiàn)。有些活動，如舞蹈或武術(shù)，需要很大的靈活性。但增加靈活性也可以幫助人們在其他運(yùn)動中表現(xiàn)更好，例如足球或長曲棍球。

Sports and activities that encourage flexibility are easy to find. Martial arts like karate， bal-let， gymnastics， and yoga are good choices. Stretching after your workout will also help you im-prove your flexibility.

加強(qiáng)靈活性的體育活動很容易找到?？帐值?、芭蕾舞、體操和瑜伽等都是不錯的選擇。鍛煉后進(jìn)行拉伸也有助于提高靈活性。

Whats Right for Me？

什么運(yùn)動適合我？

One of the biggest reasons people drop an exercise program is lack of interest： If what youre doing isnt fun， its hard to keep it up. The good news is there are tons of different sports and activities to try to see which one inspires you.

人們放棄鍛煉計劃的最大原因之一是缺乏興趣：如果你正在做的事情并不好玩，那就很難堅持下去。好消息是有很多不同的體育運(yùn)動和活動，試試看哪一個能激發(fā)你的熱情。

When picking the right type of exercise， it can help to consider your workout personality. For example， do you like to work out alone and on your own schedule？ If so， solo sports like run-ning， biking， or snowboarding could be for you. Or do you like the shared motivation9 and com-panionship that comes from being part of a team？ School sports， intramural10 leagues， club teams， and pick-up games are great ways to stay active with others.

選擇正確的運(yùn)動類型時，有助于仔細(xì)考慮你的運(yùn)動特性。例如，你是否喜歡按照自己的日程安排獨自鍛煉？如果是這樣的話，像跑步、騎自行車或滑雪板這樣的單人運(yùn)動可能適合你。或者你喜歡成為有共同動機(jī)、和睦相處的團(tuán)隊成員嗎？學(xué)校體育活動、校內(nèi)聯(lián)賽、俱樂部隊和接球比賽是與他人一起保持活躍的好方法。

You also need to plan around practical considerations， such as whether your chosen activity is affordable11 and available to you. （Activities like horseback riding may be harder for people who live in cities， for example.） Youll also want to think about how much time you can set aside for your sport.

你還需要圍繞實際考慮進(jìn)行規(guī)劃，例如，所選擇的活動是否可以負(fù)擔(dān)得起，且對你是可用的。（例如，對于居住在城市的人來說，騎馬等活動可能會更困難。）還需要考慮你可以為運(yùn)動留出多少時間。

Its a good idea to talk to someone who understands the exercise， like a coach or fitness ex-pert at a gym. He or she can get you started on a program thats right for you and your level of fitness.

與了解運(yùn)動的人交談是個好主意，比如健身房的教練或健身專家。他或她可以幫你開始一個適合你和你健康水平的運(yùn)動計劃。

Doctors know that most people benefit from regular exercise， even those with disabilities or medical problems like asthma. If you have a health problem or other concern （like being over-weight or very out of shape）， talk to your doctor before beginning an exercise plan.

醫(yī)生們知道，大多數(shù)人都能從經(jīng)常運(yùn)動中受益，即使是殘疾人或有哮喘病的患者。如果有健康問題或其他問題（如超重或身體狀況很糟），請在開始運(yùn)動計劃之前咨詢醫(yī)生。

Considering the benefits to the heart， muscles， joints， and mind， its easy to see why exer-cise is wise. And the great thing about exercise is that its never too late to start. Even small things can count as exercise when youre starting out—like taking a short bike ride， walking the dog， or raking12 leaves.

考慮到對心臟、肌肉、關(guān)節(jié)和大腦的益處，很容易看出為什么運(yùn)動是明智的。運(yùn)動的好處在于，任何時候開始都不會太晚。當(dāng)你剛開始時，即使很小的事也可以算作運(yùn)動——比如騎自行車、遛狗或掃樹葉。