运动的好处(英文).ppt

Long TermBenefits参加健身运动长期效果 DecreasesRiskofHeartDisease Inactivepeoplearetwicemorelikelytodevelopcoronaryarterydisease thearteriessurroundingtheheart thenactivepeople 降低心脏病的发生率 不参加健身的人群患心脏病的比率是参加健身运动者的两倍 DecreasesBloodPressure Highbloodpressureincreasestheriskofheartdisease strokeandkidneydisease Inactivepeoplearetwicemorelikelytodevelophighbloodpressurethenactivepeople 降低高血压的发生率 血压的增高是心脏病 肾脏病和脑中风的产生机率增加 不参加健身运动的人患高血压的风险是经常参加健身运动人的两倍 DecreasesBodyFat Regularphysicalactivityhelpsmaintainoptimalbodyweightandcomposition 降低身体脂肪的含量 有规律地参加健身活动可以保持身体最佳的体重状态及比例 Longtermbenefits DecreasesCholesterolLevel Ahighbloodcholesterollevelincreasestheriskofheartdisease Regularexerciseraisesthelevelof good HDLcholesterolandlowersthelevelofthe bad LDLcholesterol 降低体内胆固醇含量水平 高胆固醇会增加心脏病的危险 有规律地参加健身活动可以提高对身体有益的胆固醇的水平并且降低对身体有害的胆固醇的水平 DecreasesRiskofDiabetesorhelpcontrollingthiscondition Physicalactivitylowerstheriskoftype2diabetesandincreasesglucoseuptakeforthosewhoalreadyhavediabetes Fitpersonshavediabetes66 lessoftenthanunfitpersons 降低糖尿病的发生率 健身运动可以减少患二型糖尿病的机率并且有助于提高糖尿病人胰岛素的功能 进行健身运动的健康女性患糖尿病的可能性比不健身的女性少66 DecreasesRiskofCancer Physicalactivitylowerstheriskofcolonandbreastcancer 降低患癌症的危险 健身运动可以降低结肠癌和乳房癌的发生率 Longtermbenefits Increasesthelifespan Thephysicallyactivepeoplelivelongerthentheircounterpartsandbenefitfromabetterqualityoflife增强生命力 延长生命 锻炼人群的寿命要比非锻炼人群的寿命长 DecreasesRiskofOsteoporosis Regularexercisedelaysbonelossandpromoteboneformation 降低患骨质疏松的机率 定期锻炼可以延缓骨质损失并增强骨质密度 DecreasesArthritisSymptoms Regularexercisehelpskeepjointsflexibleandhelpsbuildmuscletosupportthejoint 减轻关节疾病的症状 有规律地参加健身运动可以帮助保持关节柔韧度和关节腔的结构处于最佳状态 DecreasesNumberofSickDays Exercisersfeelsickalmost30 lessoftenthannon exercisers 缩短患病日期 参加健身运动的人群患病机率比不参加的人群少30 Longtermbenefits DecreasesChanceofPrematureDeath Fitpeoplelivelongerthanunfitpeople 减少英年早逝的机率 参加健身运动的人群比不参加的人群长寿 Increasestheoverallphysicalcapacity muscularstrength muscularpower muscularendurance cardiovascularendurance jointsflexibility motorskills thereforeyourworkingcapacityMaintainsadesirablephysicalconditionthroughoutyourlifeImprovesbodypostureandbodyshapeoveryourwholelifespan Short TermBenefits参加健身运动的短期效果 RelaxesandRevitalizes Physicalactivityreducesmentalandmusculartension andatthesametime increasesconcentrationandenergylevel 使身心放松并恢复体力 健身运动可以降低身心的紧张程度 能提高我们的精力 增加我们的注意力 ABreakFromDailyRoutineandWorries Physicalactivityislikemini vacation you reallowedtohavefun 可以调节并减轻我们繁重的生活和工作的压力 健身运动像参加一个小型假日 我们总是会从中得到乐趣 HelpsYouFeelGoodAboutYourself Physicalactivityincreasesyourself esteemandself confidence 使我们自我感觉良好 健身运动可以使我们得到自尊 增强我们的自信心 Shorttermbenefits ImprovesthequalityofyoursleepWhilemanypeoplestartaphysicalactivityprogrambecauseoflong termbenefits it stheshort termbenefitsthatkeepthemmotivatedtocontinuethehabit 有很多人进行健身运动是为了得到长期效果 短期锻炼的效果可激励人们继续保持锻炼的习惯 BenefitsofAerobicExercise 有氧锻炼的益处 Muscularenduranceincreases Basicallythismeansthatyoucandomorephysicalactivityforalongerlengthoftime 肌肉耐力的提高 基本上指能够在较长的时间里完成较多的运动 VO2maximal maximaloxygenconsumption increases TheVO2maxisthemostimportantfactorwhichdeterminesthecardiovascularenduranceThefunctionalcapacityofthelungsincreasesTheheartactuallybecomesfunctionallylarger Thesizeoftheleftventricleorthepumpingsizeoftheheartincreases 增强心脏功能 可增加左心室容积和心脏射血功能 Aerobicexercisebenefits Thestrokevolumeoftheheartincreases Morefluidispumpedperheartbeatatworkoratrest 增加心脏的射血量 能增加心脏单位时间内的射血量 Thecardiacejectionfractionimproves 出血分数Theheartatrestwillbeatslower Oneofthebeneficialsideaffectsofexerciseisthatyourheartrateisloweratrest Eventhoughyourheartrateincreasesduringexercise theresultantbeatssavedatrestresultinlesstotalworkbytheheart Theamountofbeatssavedduringthe23hourswhenyouarenotexercisingarefargreaterthantheextrabeatsusedduringexercising Thismeansthatifyouaretrainingregularlywhenyoureachtheageof60youcouldhavea40yearsoldheart减缓心率 运动的效果之一就是减慢在休息状态下的心率水平 即使在锻炼的时候心率会相应的增高 由于在休息的时候心脏的跳动的次数减少 心脏每天工作的总负荷也会减少 Aerobicexercisebenefits Thebodyusesoxygenmoreefficiently Thisistruenotonlyataphysicallevelbutalsoabiologicalorcellularlevel Yourbodywillbeabletoperformitsvitaltaskseasier 帮助身体更有效地利用氧气 这不仅仅是在物理变化的水平上 而且是一种生理微观细胞的变化 你的身体将更加胜任更高难度的运动 ThehemoglobinconcentrationinbloodincreasesThelacticacidtoleranceandbufferingcapacityimproves ThismeansthatyouwillbeabletoperformamorestrenuouseffortforlongertimethanbeforeIncreaseinthenumberofcapillaries Youcantransfermoreoxygentothebody smuscles Thecapillariesarealsowherethebodyexchangesnutrientsandtoxins hence anotherboostforyourimmunesystem 增加毛细血管数量 你能够为身体内的肌肉输送更多的氧气 毛细血管也是细胞交换氧气及废物的地方 因此 你肌体的免疫能力得到增强 Aerobicexercisebenefits Decreasesthestoresoffatinthebody Aerobicexerciseburnsfatfasterthananyotheractivity Alsotheaerobicallytrainedpeoplehaveagreaterabilityforburningfatthanuntrainedpersons 减少体内脂肪的堆积 有氧运动比任何一种其它的健身方式更能够消耗脂肪 Thebodyburnscaloriesmoreefficiently Youcandomoreworkwithlessenergy 肌体将更有效地燃烧卡路里 你可以利用较少的热量做更多的工作 Psychologicalandemotionalstressrelief Helpstakeyourmindoffyourproblems Thebodyalsoreleaseshormoneslikeendorphinthatgiveyoualighthigh 心理压力得以放松 帮助你忘记烦恼 在排除体内毒素的同时给你愉悦的感受 Aerobicexercisebenefits Increaseinleanmuscletofatratioinobesepeople Aerobicexercisesgenerallyonlyresultinmoderatemusclegain however theycansignificantlydecreasetotalbodyfat 减少体内脂肪含量 虽然有氧训练的结果通常不会令肌肉组织大幅增长 但它的作用在于使体内的脂肪大量减少 Theactivemusclesenzymaticbedimproves ThismeansthatyourmuscleswillbeabletousemoreoxygenforanintenseSpecificallyimprovesyourathleticperformanceThebesttypesofaerobicexercisingare walking jogging running swimming cycling stairclimbing crosscountryskiing BenefitsofAnaerobicExercises 无氧训练的益处 Muscularstrengthincreases Youbecomephysicallystronger Youcanworkharder liftmoreweightanddotoughtaskseasier Muscularstrengthandpowerisanexpressionofyouth Usuallyoldageisassociatedwithlackofstrengthandpower 肌肉力量增强 你变得更加强壮 训练越努力完成更多重量及强度更大的训练就越轻松 Muscularpowerincreases Powerisdefinedastheamountofworkdoneoveraperiodoftime Thereisanamountofpowerineverymovewemake liftinganobject climbingaflightofstairs rushingafterthebus Anaerobicexercisebenefits Muscularhypertrophy increaseinsize Thereisanincreaseinindividualmusclefibers enlargingthesizeofthemusclesormusclegroups Thissizeincreaseisstronglyrelatedtothenutritionstatus Mostofthepeople eventhefatones lackenoughmusclemass thereforeacommonfatlossprogramgoalshouldbeactuallyincreasingoratleastmaintainingthemusclemass 肌肉组织增大 体积 肌肉组织及肌肉群因肌纤维的增加而增大 因为这种增长会使体重增加 所以 减肥不等于减重 如果你的目标仅仅是减重 当你的肌肉组织增长多于脂肪的减少 你的体重反而会增加 这就是为什么在力量训练中 同时监测体重及脂肪含量两项指标 Yourbones joints tendons ligaments articularcapsulaebecomestrongerandmoreresistanttoinjuries Anaerobicexercisebenefits Theheartmusclebecomestronger Asyouliftmoreweightorworkharder theheartmusclesrespondbyenlarging Thevolumeoftheheartdoesnotincreaseasmuchinaerobicexercises buttheheartmusclesbecomethicker similartotheskeletalmusclebeingexercised 使心肌更加强壮 当你能够举起更多的重量 训练更加有成效的时候 你心脏的肌肉也因此更加强壮 虽然心脏的功能相对有氧运动来说增强较少 但心肌会因为无氧运动变得纤细而坚韧 Musculartoningandbodyshaping Bothaerobicandanaerobicexerciseshelptonethebody However anaerobicexercisesbuildmusclesandmusclegroupsmore resultinginmorepronouncedbodyshapes Hence theVshapedupperbody squareshoulders peakedbiceps thickneckinmalesandnicecurvesandhardfleshinfemales 塑造优美的形体 无氧运动及有氧运动均能够塑造形体 但是 无氧运动对肌肉及肌肉群的强壮及形体的雕琢更加有效 正是无氧运动方式塑造了男性V字型上身 宽阔的肩膀 隆起的肱二头肌 健壮的颈部及女性优美的曲线和结实的肌体 Anaerobicexercisebenefits Increaseinleanmuscletofatratio Anaerobicexercisesgenerallycanresultinmajormusclegaininmalesduetotheirincreasedlevelsoftestosterone andlightmusclegainsinfemales becauseofthespecifichormonalcharact