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The educational materials presented here
主持人，今天展示的教育材料
were developed by students and faculty
是由愛荷華州立大學營養學
of the department of food science and human nutrition
和人體營養學系的
at Iowa State University.
學生和老師提供的
Funding for this project was provided by grants
該項目的資金由
from the American Cancer Society Mid West
美國中西部地區癌癥協會
and the Lance Armstrong Foundation.
及蘭斯，阿姆斯斯壯基金會提供
The materials are intended for educational use
這些材料僅用于教學
and are not meant to provide medical advice.
并非用以提供醫療指導
We welcome your feedback about these materials.
歡迎大家對這些材料做出反饋
Please use the evaluation survey link on the homepage
請用主頁上提供的調查評價鏈接
to provide your comments and suggestions.
提交你們的評價和建議
Physical exercise is any bodily activity
體育運動包括任何身體活動
that enhances or maintains physical fitness,
這些活動能夠提高或保持身體素質
overall health, and wellness.
及全面身體健康
It is recommended that
建議
people engage in some type of aerobic exercise
大家能夠參加一些有氧運動
for at least 30 minutes on most and preferably
最好每天
all days of the week.
都堅持三十分鐘
Exercise promotes a healthy lifestyle
運動有助于形成健康的生活方式
and has many other benefits.
還有其他一些好處
This presentation will examine the basics of exercise.
今天的演講會探討一下運動的基本要素
Studies have shown that after age 25,
研究表明 25歲以后
the body loses muscle mass at a rate of 4%
人體的肌肉就開始減少
of its remaining mass per decade.
速度是每十年減少4%剩余的肌肉
After age 50, the muscle mass is lost
50歲以后，肌肉的減少速度
by approximately 10% each decade.
幾乎接近每十年10%
This loss of muscle mass affects such things
肌肉減少會影響很多器官
as your heart as it is a muscle, mobility,
例如心臟，因為它是肌肉，還會影響運動
and decreases your metabolism,
減緩新陳代謝
which can lead to weight gain.
這又會使人體重增加
The way to prevent these loses is to exercise.
避免肌肉減少的方式就是運動
There are many benefits to regular exercise
定期鍛煉有很多好處
such as improving your mental health
可以促進心理健康
or mood, combating chronic disease,
有個良好心情，抵抗慢性疾病
and helping to maintain weight,
還能維持體重
strengthening the heart and lungs,
增強心臟和肺功能
and promoting better sleep.
提高睡眠質量
There are several types of exercise: aerobic,
有好幾類運動，有氧運動
anaerobic, strength training
無氧運動，體能訓練
or resistance training, and flexibility.
抵抗力訓練及柔韌性訓練
The best recipe for overall health
要想實現全面的身體健康，最好的方法就是
is to engage in all four types of exercise.
做這四類運動
Aerobic means “with oxygen”
有氧的意思是用氧氣
and refers to the use of oxygen
指在身體的新陳代謝
in the body's metabolic or energy generating process.
或能量形成過程中使用氧氣
Many types of exercise are aerobic.
許多運動都是有氧運動
This is also referred to as cardiovascular exercise.
有氧運動也被稱為心血管運動
It includes such activities as walking, running,
包括散步，跑步
swimming, cycling, and climbing stairs.
游泳，騎自行車，爬樓梯等
Anaerobic exercises are done
有氧運動
in non-endurance activities to promote strength,
通常都是以進行不持續的運動實現的
speed, and power and by body builders
目的在于增加體力，提高速度和用健身器材
to build body mass.
來鍛煉身體肌肉
Such exercises including lifting weights,
這些運動包括舉重
jumping, and running short, powerful sprints.
跳高，短跑等
Strength training or resistance exercises
體能訓練或者抵抗力訓練
are defined as the use of resistance
被定義為運用
to muscular contraction.
肌肉緊縮的抵抗力
These exercises are done in order to
進行這些運動的目的在于
build the strength, anaerobic endurance,
增加體能和無氧耐力
and size of muscles in the body.
以及體內肌肉的大小
Flexibility exercises refers to the range
柔韌性運動是指
of movement in joints and length of muscles.
關節和肌肉可運動的范圍
Flexibility can increase or decrease
柔韌性能夠提高或降低
depending on the amount of stretching
這是隨著拉伸
done to the muscles and joints of the body.
肌肉和關節運動量的變化而變化的
