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The educational materials presented here were developed
此處展示的教育材料由
by students and faculty of the department of food
愛荷華州立大學食品科學與營養學的師生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
該項目資金由
the American Cancer Society Mid West
美國癌癥協會中西部分會及
and the Lance Armstrong Foundation.
蘭斯，阿姆斯特朗基金會共同資助
The materials are intended for educational use and
此資料僅旨在教學使用
are not meant to provide medical advice.
無意提供任何醫學建議
We welcome your feedback about these materials.
我們期待您對這些資料的意見反饋
Please use the evaluation survey link on the homepage
請使用主頁上的教育調查鏈接
to provide your comments and suggestions.
發表您的意見和建議
Physical exercise is any bodily activity that
體育鍛煉指的是任何可以促進或維持身體健康
enhances or maintains physical fitness and wellness.
的體育活動
It is recommended that people engage in some type
建議人們每周要有幾天，最好每天
of aerobic activity for at least 30 minutes
至少花費30分鐘
on most days and preferably all days of the week.
進行有氧運動
Exercise promotes a healthy lifestyle and
鍛煉能夠促進健康的生活方式
has many other benefits.
并且有很多其他的益處
This presentation will examine the basics of exercise.
這個展示將會探討鍛煉的基本要素
Studies have shown that after age 25
研究表明
the body loses muscle mass
25歲之后身體肌肉含量
at a rate of 4% of its remaining mass per decade.
每十年下降百分之四
After age 50 the muscle mass is lost
50歲之后肌肉量將每十年
by approximately 10% each decade.
損失約百分之十
This loss of muscle mass affects such things as your
肌肉量的損失會影響到你的心臟
heart as it is a muscle, mobility and decreases
因為心臟就是一個肌肉組織，還會影響身體
your metabolism which can lead to weight gain.
的活動能力和新城代謝，從而導致體重的增加
The way to prevent these loses is to exercise.
避免這些損失的方法便是鍛煉身體
There are many more benefits to regular exercise
定期鍛煉有很多好處
such as improving your mental health or mood,
比如改善你的精神健康或情緒
combating chronic disease, help manage weight,
抵御慢性疾病，幫助控制體重
strengthen the heart and lungs
強心健肺
and promote better sleep.
促進睡眠
There are several types of exercise;
鍛煉包括幾種類型，即
aerobic, anaerobic, strength training or
有氧訓練，無氧訓練，力量或抗阻力訓練
resistance training and flexibility.
和柔韌性練習
The best recipe for overall health is to engage in
實現身體全面健康的秘訣就是
all 4 types of exercise. Aerobic means with oxygen
這四種鍛煉都參與,有氧意味著氧氣的參與
and refers to the use of oxygen
并涉及在身體新陳代謝或能量生成過程中
in the body's metabolic or energy generating process.
氧氣的使用
Many types of exercise are aerobic and
很多類型的鍛煉都屬于有氧訓練
it's also referred to as cardiovascular.
它也被稱為心血管鍛煉
These exercises include such activity as walking,
這種鍛煉包括走路，跑步
running, swimming, cycling and climbing stairs.
游泳，騎自行車和爬樓梯
Anaerobic exercises are done in non endurance
無氧訓練一般都是在無耐力需求的活動中
activities to promote strength, speed and power
提升身體強度，速度和力量
and by body builders to build muscle mass.
健身者借此來塑造身體肌肉
Such exercises include lifting weights, jumping,
這類的鍛煉包括舉重，跳躍運動
running in a short powerful sprint.
短跑
Strength training or resistance exercises are defined
力量或抗阻力訓練被界定為
as the use of resistance to muscle contraction.
利用阻力對抗肌肉收縮
These exercises are done in order to build the
進行這類鍛煉是為了
strength, anaerobic endurance and size of muscles
提升力量，無氧耐力和體內肌肉的大小
in the body. Flexibility exercises refer to the range
柔韌性練習指的是人體關節的活動范圍
of movement in joints and the length in muscles.
以及肌肉的拉伸
Flexibility can increase or decrease
柔韌性
depending on the amount of stretching
依人體肌肉和關節的拉伸量
done to the muscles and joints of the body.
增加或減少
