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1、Long-TermBenefits参加健身运参加健身运动长期效果动长期效果DecreasesRiskofHeartDisease.Inactivepeoplearetwicemorelikelytodevelop coronary artery disease (the arteries surrounding the heart)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, stroke
2、and kidney disease. Inactive people are twice morelikelytodevelophighbloodpressurethenactivepeople.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。Decreases Body Fat. Regular physical activity helps maintain optimalbodyweightandcomposition.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。Longte
3、rmbenefitsDecreasesCholesterolLevel.Ahighbloodcholesterollevelincreasestheriskofheartdisease.RegularexerciseraisesthelevelofgoodHDLcholesterolandlowersthelevelofthebadLDLcholesterol.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。DecreasesRiskofDiabetesorhelpcontrollingthiscondi
4、tion.Physicalactivitylowerstheriskoftype2diabetesandincreasesglucoseuptakeforthosewhoalready have diabetes. Fit persons have diabetes 66% less often than unfitpersons.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.Physicalactivitylowerstheriskofcolo
5、nandbreastcancer.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。LongtermbenefitsIncreases the life span. The physically active people live longer then theircounterpartsandbenefitfromabetterqualityoflife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。Decreases Risk of Osteoporosis. Regular exercise delays bone loss andpromoteboneformat
6、ion.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%。Longt
7、ermbenefitsDecreases Chance of Premature Death. Fit people live longer thanunfitpeople.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)thereforeyourworkingcapacityMaintainsadesirab
8、lephysicalconditionthroughoutyourlifeImprovesbodypostureandbodyshapeoveryourwholelifespanShort-TermBenefits参加健身参加健身运动的短期效果运动的短期效果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。A
9、Break FromDaily Routineand Worries.Physicalactivityislikemini-vacationyoureallowedtohavefun.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。ShorttermbenefitsImprovesthequalityofyou
10、rsleepWhilemanypeoplestartaphysicalactivityprogrambecauseoflong-termbenefits,itsthe short-term benefits that keep themmotivatedtocontinuethehabit.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.Basicallythismeansthatyoucandomorephysicalactivityf
11、oralongerlengthoftime.肌肉耐力的提高。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.Thesizeoftheleftventricleorthepumpingsi
12、zeoftheheartincreases.增强心脏功能。增强心脏功能。可增加左心室容积和心脏射血功能。AerobicexercisebenefitsThe stroke volume of the heart increases. More fluid is pumped perheartbeatatworkoratrest.增加心脏的射血量。增加心脏的射血量。能增加心脏单位时间内的射血量。Thecardiacejectionfractionimproves出血分数出血分数Theheartatrestwillbeatslower.Oneofthebeneficialsideaffectsof
13、exerciseisthatyourheartrateisloweratrest.Eventhoughyourheartrateincreasesduringexercise,theresultantbeatssavedatrestresultinlesstotalworkbytheheart.Theamountofbeatssavedduringthe23hourswhenyouarenotexercisingarefargreaterthantheextrabeatsusedduringexercising.Thismeansthatifyouaretrainingregularlywhe
14、nyoureachtheageof60youcouldhavea40yearsoldheart减减缓缓心心率率。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。AerobicexercisebenefitsThebodyusesoxygenmoreefficiently.Thisistruenotonlyataphysicallevelbutalsoabiologicalorcellularlevel.Yourbodywillbeabletoperformitsvitaltaskseasier.
15、帮帮助助身身体体更更有有效效地地利利用用氧氧气气。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。ThehemoglobinconcentrationinbloodincreasesThe lactic acid tolerance and buffering capacity improves. This meansthatyouwillbeabletoperformamorestrenuouseffortforlongertimethanbeforeIncreaseinthenumberofcapillaries.Youcantransferm
16、oreoxygentothebodysmuscles.Thecapillariesarealsowherethebodyexchangesnutrientsandtoxins,hence,anotherboostforyourimmunesystem.增增加加毛毛细细血血管管数数量量。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。AerobicexercisebenefitsDecreasesthestoresoffatinthebody.Aerobicexerciseburnsfatfasterthananyotheractivit
17、y.Alsotheaerobicallytrainedpeoplehaveagreaterabilityforburningfatthanuntrainedpersons.减减少少体体内内脂脂肪肪的的堆堆积积。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。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.Helpstakeyourmindoffyou
18、rproblems.Thebodyalsoreleaseshormoneslikeendorphinthatgiveyoualighthigh.心心理理压压力力得得以以放放松松。帮助你忘记烦恼，在排除体内毒素的同时给你愉悦的感受。AerobicexercisebenefitsIncrease in lean muscle to fat ratio in obese people. Aerobicexercisesgenerallyonlyresultinmoderatemusclegain,however,theycansignificantlydecreasetotalbodyfat.减减少
19、少体体内内脂脂肪肪含含量量。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,crosscountrysk
20、iingBenefitsofAnaerobicExercises:无氧训练的益处Muscular strength increases. You become physicallystronger. You can work harder, lift more weight and dotough tasks easier. Muscular strength and power is anexpression of youth. Usually old age is associated withlackofstrengthandpower.肌肌肉肉力力量量增增强强。你变得更加强壮，训练越努
21、力完成更多重量及强度更大的训练就越轻松。Muscular power increases. Power is defined as theamountofworkdoneoveraperiodoftime.Thereisanamount of power in every move we make ( lifting anobject,climbingaflightofstairs,rushingafterthebus.AnaerobicexercisebenefitsMuscular hypertrophy (increase in size). There is an increase i
22、nindividualmusclefibers,enlargingthesizeofthemusclesormusclegroups.Thissizeincreaseisstronglyrelatedtothenutritionstatus.Most of the people, even the fat ones, lack enough muscle mass,therefore a common fat loss program goal should be actuallyincreasingoratleastmaintainingthemusclemass.肌肌肉肉组组织织增增大大（
23、体体积积）。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,articularcapsulaebecomestrongerandmoreresistanttoinjuriesAnaerobicexercisebenefitsTheheartmusclebecomestronger.Asyouliftmoreweightorworkharder,thehe
24、artmusclesrespondbyenlarging.Thevolumeoftheheartdoesnotincreaseasmuchinaerobicexercises,buttheheartmusclesbecomethicker(similartotheskeletalmusclebeingexercised).使使心心肌肌更更加加强强壮壮。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.Bothaerobicandanaer
25、obicexerciseshelptonethebody. However,anaerobicexercisesbuildmusclesandmusclegroupsmore,resultinginmorepronouncedbodyshapes.Hence,theVshapedupperbody,squareshoulders,peakedbiceps,thickneckinmalesandnicecurvesandhardfleshinfemales.塑塑造造优优美美的的形形体体。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
26、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。AnaerobicexercisebenefitsIncreaseinleanmuscletofatratio.Anaerobicexercisesgenerallycanresultinmajormusclegaininmalesduetotheirincreasedlevelsof testosterone, and light muscle gains in females, because of thespecific hormonal characteristics. Although the ac
27、tual anaerobicexercisedoesnotburnmuchfat,thereisanincreaseinmetabolismover the next 24 to 48 hours which helps burn more fat after theexercisesessionandonthelongrun.减减少少肌肌体体的的脂脂肪肪含含量量和和比比率率。男性的无氧训练通常是由于体内睾丸激素水平的上升而形成主要肌肉组织的增长，因为该激素有此特别的作用。尽管无氧训练通常不消耗太多的脂肪，但在训练后24-48小时内，无氧训练可以增高新陈代谢并因此消耗更多的热量，而且从长期来看
28、，无氧训练提高新陈代谢水平使人体在非运动状态下仍可消耗更多脂肪，从而达到减脂效果。AnaerobicexercisebenefitsIncreasesinmetabolicrate.Themoremusclemassyouhave,themoreenergyisrequiredtomaintainthem.Themuscletissueburns8timesmoreenergythanthefattissueat rest. During exercise this energy need increases evenmore.Thus,ifyoudevelopyourmuscles,yourbodyburnsmorecaloriesevenwhenresting.Developingyourmuscleisthekeyforburningthefat.Thebesttypesofanaerobicexerciseare:strengthtraining,powertraining,sprints,throws,andsportsmartialarts,badminton,tennis,soccer,basketball,volleyball,rugby,etc
