Xiaohua: Hello, welcome to the Round table’s Word of the Week. This week let’s get a little bit sporty and talk about different kinds of exercises.
John: Yeah, so first we are going to talk about aerobic exercise, sometimes known as cardio, and basically this is a type of physical exercise of relatively low intensity that depends primarily on the aerobic energy generating process. So aerobic literally means relating to, involving or requiring free oxygen.
Xiaohua: 有氧運動aerobic exercises一般是指在人體氧氣充分供應的情況下進行的體育鍛煉。一般來說，強度比較低，持續的時間也比較長一些。
John: Usually when we talk about aerobic or cardiovascular exercises, we are talking about medium to long distance running or jogging, swimming, cycling and walking.
Xiaohua: 舉例來說，有氧運動包括慢跑，游泳，騎自行車，還有走路。
John: And you can actually break it down into two different types of aerobic exercises. High-impact which means both your feet leave the ground simultaneously during the workout, so running, jumping rope, skipping, and things like that. And low-impact means that at least one foot stays in contact with the ground at all times, so things like walking or even technically, although there is really no feet involved, swimming or cycling are also considered low-impact.
Xiaohua: high-impact就是高強度的。高強度的有氧鍛煉一般是指在運動中雙腳都會離地的運動，比如說跳繩，跑步。低強度的有氧訓練是指比如走路，另外游泳也可以算在里面。
John: We’ll talk about what anaerobic means next week, but first I just want to give you a quick comparison. So anaerobic exercises deals with releasing energy through the creation of lactic acid, whereas aerobic exercise deals with creating energy through oxygen.
Xiaohua: 跟有氧運動相對的是無氧運動。無氧運動是指在運動中會產生大量乳酸的運動，一般都是強度非常高的。有氧運動則是需要在氧氣供應充分的情況下進行的鍛煉。
John: Exactly. Let’s take a look at some different types of aerobic exercises. So as we mentioned before, I think one of the most popular and easily available type of aerobic exercises is running.
Xiaohua: 跑步，或者說慢跑。
John: Yeah, exactly. And looking at good running technique for everyone interested, actually, leaning forward places a runner’s center of mass on the front part of the foot, which avoids landing on the heel. Also you want to make sure you have upright posture with a relaxed frame and keep your core upright and stable.
Xiaohua: 跑步也有很多技巧。首先是身體前傾，然后重心要放在前腳掌部分。另外就是保持上身正直。
John: Now let’s take a look at some equipment. A treadmill is device for walking or running while staying in the same place. You’ll see that almost every signal gym that you go to is going to have some people on treadmill.
Xiaohua: treadmill就是跑步機，a pretty interesting name as well.
John: And now we come to my favorite piece of equipment in terms of aerobic exercises that elliptical trainer or sometimes even called the cross-trainer or X-trainer. And it’s a stationary machine that is used to simulate stair climbing, walking, or running without causing excessive pressure to the joints. So the two places where you put your feet, they actually move in ellipses which are basically just kind of oval sheet pattern.
Xiaohua: elliptical trainer又叫做橢圓機或空中漫步機，也是經常看到的一種健身器械。可能漫步機最主要的好處就是它最大限度地減少了跑步帶來的運動傷害。
John: Yeah, so also looking at more pieces of equipment you can find in the gym, indoor rower or rowing machine, actually is used to simulate the action of watercraft rowing for the purpose of exercise or training. Then there is a stationary bicycle which I think is fairly self-explanatory, just a bicycle or piece of equipment that simulates the experience of riding bicycle without going anywhere.
Xiaohua: 還有劃船機rowing machine和stationary bicycle室內自行車。
John: The last thing I do want to mention, because I think it’s very interesting, is high-intensity interval training. High-intensity interval training is very, very interesting. It becomes popular over the last couple of years and uses anaerobic exercises to produce aerobic benefits. Looking at certain studies, they found that 2.5 hours of sprint interval training produced similar muscle changes to 10.5 hours of endurance training.
Xiaohua: HIIT( high-intensity interval training)最近在國內和國際都非常火，中文叫做高強度間歇性訓練，其實就是在做無氧運動的情況下達到有氧運動的效果，but it’s extremely, extremely tiring.
John: Yeah, that’s the whole point, because you know, there is the seven minutes interval training that becomes very very popular and the whole idea is that you do that and you’ll see metabolic changes in your body. Your actual metabolism will rise significantly throughout the entire day, for example if you do it in the morning.
Xiaohua: Exactly. That’s all we have for Round Table’s Word of the Week.
John: Tune in the next week for when we talk about anaerobic exercise.