Xiaohua: Hello, Round Table's Word of the Week again. So last week, we talked about aerobic exercise. I guess it's time for anaerobic.
John: Exactly. Anaerobic exercise is exercise intense enough to trigger lactic acid formation. It is used in non-endurance sports to promote strength, speed and power and also to build muscle mass. So bottom line, an anaerobic exercise is a high intensity activity which lasts from mere seconds to up to two minutes.
Xiaohua: 無氧運動跟有氧運動相對，指的是高速劇烈的運動。運動時會在體內產生乳酸。因為強度很高，所以不能夠很持久，一般從兩秒鐘到兩分鐘。
John: Yeah, so interestingly enough, anaerobic exercise increases your capacity to withstand the buildup of waste substances, such as lactic acid, and removes them from the body. This actually means your endurance and ability to fight fatigue will improve.
Xiaohua: 無氧運動可以加速身體的新陳代謝，還有肌肉的負重能力。
John: And so weight training is a common type of anaerobic exercise, again from mere seconds to two minutes.
Xiaohua: 負重訓練weight training也是一種無氧運動，既可以通過負重器械，也可以通過像啞鈴、杠鈴這樣的器械來完成。
John: And so sets of one to five repetitions primarily develop strength. Sets of six to twelve repetitions develop a balance of strength, muscle size and anaerobic endurance. And sets of thirteen to twenty develop anaerobic endurance.
Xiaohua: 力量訓練，如果是做一到五次的話，主要是為了增強力量；做六到十二次，則是可以在力量均衡的同時還可以增肌；而如果做到十三到二十次，則對增強力量已經沒有很大的幫助而主要的幫助是在增加無氧情況下肌肉的承受力。
John: Yeah, and so looking at free weights, there're a few different pieces of equipment you can use. One is the dumbbell. And I'm sure if you have been to a gym, you have seen many of these. The dumbbell is actually a part of a pair. Usually, you take one in both hands and use it in different exercises.
Xiaohua: 啞鈴應該是最主要的力量訓練的器械。一般是一只手拿一個用來均衡地訓練力量。
John: Then there is the barbell which is, basically, just a bar that you can put different weights on top of it and uses in your exercise.
Xiaohua: 杠鈴barbell，很多都是可調節重量的。
John: And then there is the medicine ball, which is a weighted ball roughly the diameter of the shoulders and is usually used for rehabilitation and strength training.
Xiaohua: medicine ball健身實心球經常被用來進行術后或者病后的恢復訓練。
John: Then there is the kettlebell, sometimes called the cannonbell, which is, basically, a cast-iron or steel weight that looks kind of like a ball or cannonball with a handle.
Xiaohua: 壺鈴長得有一點點像壺，在球上有一個把手。
John: And then, of course, there are the bodyweight exercises which many people are already familiar with. There is, of course, the push-up or press-up. That's used by lying in a prone position and raising and lowering the body only using the arms. This, actually, exercises the pectoral muscles so the chest, the triceps, as well as your shoulders.
Xiaohua: 還有一些體重訓練，其實指的就是用自身的體重，而不是用啞鈴、杠鈴這些器械來訓練力量。最通常的是push-up仰臥起坐（應該是俯臥撐，此為主持人口誤）還有pull-up引體向上。
John: Then there is the pull-up again which most people are familiar with. Two different types of grips: the palms facing forward or away from you and then also the palms facing towards the person. These really help with the shoulders and the biceps.
Xiaohua: 引體向上鍛煉得主要是肩部肌肉和肱二頭肌。
John: And, of course, there is the sit-up and the crunch. The only real difference between the two is that the sit-up has a fuller range of motion and it targets the hips, not just the stomach. The crunch targets mostly only the stomach.
Xiaohua: 還有兩種很常見的體重運動就是仰臥起坐和卷腹了。它們之間的區別是仰臥起坐的動作幅度更大，而且訓練得有可能不光是腹部肌肉，還可能訓練到臀部肌肉。而卷腹則只是訓練腹部肌肉。And that's all we have for Round Table's Word of the Week.