雙語閱讀：科學(xué)運(yùn)動(dòng)7分鐘 堪比跑步數(shù)小時(shí)

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.

運(yùn)動(dòng)科學(xué)是一門精細(xì)而且有趣的學(xué)問。然而，有時(shí)你只想讓人羅列一些指導(dǎo)原則，告訴你如何把最新的健身研究應(yīng)用到實(shí)踐之中。

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.

美國(guó)運(yùn)動(dòng)醫(yī)學(xué)會(huì)(American College of Sports Medicine)的《健康與健身雜志》(Health & Fitness Journal)今年5、6月號(hào)刊載的一篇文章就做到了這一點(diǎn)。高強(qiáng)度的運(yùn)動(dòng)通常需要長(zhǎng)跑和進(jìn)舉重房訓(xùn)練，而文中的12項(xiàng)運(yùn)動(dòng)只需要利用人的體重、一把椅 子和一面墻即可進(jìn)行，它把對(duì)高強(qiáng)度運(yùn)動(dòng)的最新要求，變成了大約七分鐘令人難受的持續(xù)運(yùn)動(dòng)，而這一切都建立在科學(xué)的基礎(chǔ)上。

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“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.

“有非常好的證據(jù)表明”高強(qiáng)度的間隔訓(xùn)練，能夠提供“長(zhǎng)期耐力訓(xùn)練的諸多好處，但是所花的時(shí)間少很多”，位于佛羅里達(dá)州奧蘭多的人類行為表現(xiàn)研究院 (Human Performance Institute)運(yùn)動(dòng)生理學(xué)負(fù)責(zé)人，此文作者之一克里斯·喬丹(Chris Jordan)說。

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.

例如，加拿大安大略省哈密爾頓的麥克馬斯特大學(xué)(McMaster University)及其他機(jī)構(gòu)的科學(xué)家的研究顯示，即便只進(jìn)行幾分鐘瀕臨體能極限的高強(qiáng)度訓(xùn)練，使肌肉的分子發(fā)生變化，就堪比跑步或騎車幾個(gè)小時(shí)。

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.

然而，間隔訓(xùn)練是需要間隔的;這種強(qiáng)度極大的運(yùn)動(dòng)中間，必須插入短暫的恢復(fù)時(shí)間。在喬丹和他的同事所制定的計(jì)劃中，恢復(fù)的部分內(nèi)容就是休息10秒 鐘，再開始下一次運(yùn)動(dòng)。他說，此外，還要交替進(jìn)行以上身大塊肌肉為重點(diǎn)和以下肢大塊肌肉為重點(diǎn)的訓(xùn)練。休息的時(shí)候，停止運(yùn)動(dòng)的肌肉就像是獲得了喘息時(shí)間一 樣，所以，運(yùn)動(dòng)的順序也很重要。

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.

喬丹說，鍛煉要快速交替，每項(xiàng)鍛煉的時(shí)間可以有30秒;而如果把不舒適的程度分為1到10級(jí)，那么整個(gè)過程的運(yùn)動(dòng)強(qiáng)度應(yīng)該在8級(jí)左右。總而言之，運(yùn)動(dòng)的七分鐘應(yīng)該是不舒服的。但好處是，七分鐘后就大功告成了。

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