我需要多少運(yùn)動(dòng)量？

成金葉

研究表明，久坐會(huì)提高患病的概率，因此專家建議人們每天都要做一些運(yùn)動(dòng)，最好每天有不少于30分鐘的適度運(yùn)動(dòng)。

1?When?it?comes?to?exercise，?less?is?not?more—but?it?s?certainly?better?than?none.?Physical?inactivity?accounts?for?as?many?as?23?percent?of?all?deaths?from?major?chronic?（慢性的）?diseases，?yet?there?are?so?many?people?who?spend?a?lot?of?time?sitting?down.?Some?people?say?that?they?have?no?free?time?for?physical?activity?at?all.

2?Light?activity?can?improve?physical?and?mental?well?being.?While?light?activity?is?good，?moderate?（適度的）?activity?is?even?better，?and?health?experts?encourage?everyone?to?have?at?least?30?minutes?a?day?of?moderate?physical?activity.?But?you?don?t?have?to?head?to?a?gym.?As?recent?studies?have?confirmed，?“l(fā)ifestyle”?activities，?such?as?walking，?house?cleaning?and?gardening，?are?as?effective?as?a?structured?exercise?program?in?improving?heart?function，?lowering?blood?pressure?and?keeping?or?losing?weight.

3?In?one?study，?overweight?middle?aged?men?and?women?who?learned?behavioral?skills?to?make?them?more?physically?active，?such?as?walking?around?airports?or?train?stations?while?waiting?for?a?departure，?reduced?their?body?fat?percentage?and?improved?their?heart?function?as?much?as?individuals?participating?in?structured?programs?at?a?fitness?center.?In?another?study，?fat?women?ranging?in?age?from?21?to?60?who?adopted?a?more?active?lifestyle?lost?as?much?weight?as?women?in?a?low?impact?aerobics?（有氧運(yùn)動(dòng)）?program，?and?regained?fewer?pounds?in?the?following?year.

4?There?are?different?levels?and?types?of?activity，?like?aerobics?and?muscle?exercise，?which?are?really?helpful.?Besides，?short?periods?of?exercise?during?the?day?are?nearly?as?beneficial?as?one?long?session.

1.?What?can?be?learned?about?light?activity？

A.?It?sometimes?makes?people?feel?tired.

B.?It?is?especially?good?for?the?middle?aged?people.

C.?It?can?promote?people?s?physical?and?mental?health.

D.?It?should?be?done?by?everyone?at?least?30?minutes?a?day.

2.?Which?of?the?following?is?a?“l(fā)ifestyle”?activity?according?to?the?text？

A.?Gardening.?B.?Doing?yoga.

C.?Running.?D.?Playing?football.

3.?What?does?paragraph?3?mainly?talk?about？

A.?Influences?of?being?overweight.?B.?Results?of?two?studies.

C.?Structured?programs.?D.?Active?lifestyles.

Useful?expressions

when?it?comes?to?當(dāng)談及……

physical?inactivity?缺乏運(yùn)動(dòng)

account?for?（數(shù)量上、比例上）占

light?activity?輕度運(yùn)動(dòng)

moderate?activity?適度運(yùn)動(dòng)

as?effective?as?與……一樣有效

heart?function?心功能

blood?pressure?血壓

fitness?center?健身中心

adopt?a?more?active?lifestyle?采取一種更積極的生活方式

low?impact?aerobics?低強(qiáng)度的有氧運(yùn)動(dòng)

有?氧?運(yùn)?動(dòng)

有氧運(yùn)動(dòng)是指人體在氧氣充分供應(yīng)的情況下進(jìn)行的體育鍛煉。常見(jiàn)的有氧運(yùn)動(dòng)包括游泳、慢跑、騎自行車、跳繩、爬樓梯、爬山等。有氧運(yùn)動(dòng)要求全身肌群參與，運(yùn)動(dòng)持續(xù)時(shí)間較長(zhǎng)并且是有韻律的。有氧運(yùn)動(dòng)能鍛煉心、肺功能，使心血管系統(tǒng)能更有效、快速地把氧氣傳輸?shù)缴眢w的各個(gè)部位。