評論
打印
Does stretching help? A little bit.
拉伸有幫助嗎？有一點幫助。
Dynamic stretching, in which you move your limbs to increase the range of motion (as you do in a walking lunge, for example), slightly reduces the risk of some injuries to muscles, ligaments, and tendons.
動態伸展指的是移動四肢來增加運動范圍（比如弓步下蹲），它會輕微降低肌肉、韌帶和肌腱的受傷風險。
On the other hand, static stretching (such as a calf stretch) may actually reduce exercise performance, according to Lynda Norton of Flinders University, who helped conduct a review of studies on the impact of stretching.
另一方面，弗林德斯大學的琳達·諾頓表示，靜態伸展（比如小腿伸展）可能會減弱運動表現。此前，她參與了一項關于伸展運動影響的研究綜述。
"Static stretching has been shown to inhibit maximum strength and power, which are important for explosive activities like jumping and sprinting," she says.
她表示，“靜態拉伸被證明會抑制最大強度和力量，這對跳遠和短跑等需要爆發力的運動很重要。”
Also, a 2011 review of 12 studies found that regardless of whether you do it before or after exercise, stretching doesn't significantly reduce muscle soreness.
而且，一項2011年對12項研究的回顧發現，不管你在運動前或在運動后做拉伸運動，它都不會顯著減少肌肉疼痛。
Does music make exercise easier? Yes.
音樂會讓運動更加輕松嗎？是的。
Listening to tunes while you exercise can improve power, strength, and endurance.
運動時聽音樂可以提升力量，強度和忍耐力。
We move to the beat of our playlist unconsciously. When researchers secretly sped up or slowed down music that cyclists were listening to, they quickened or eased their pace accordingly.
我們會無意識地跟隨音樂的節拍移動。當研究人員悄悄地加快或減慢騎自行車人聽的音樂的時候，他們會相應地加快或減慢他們的節奏。
Another small study found that runners who listened to either a metronome or music at a tempo that synced with their typical stride ran for longer than they could without music.
另一項小型研究發現，與沒有音樂的跑步者相比，那些聽節拍器或節奏與典型步幅同步的音樂的跑步者跑步的時間更長。
While the metronome helped them maintain a consistent pace, the runners said music made the workout feel easier.
節拍器能幫助他們維持一個持續不變的節奏，跑步者還表示音樂讓運動更加輕松了。
To find the right music for you, count how many times one foot hits the ground in a minute and double it to get your stride rate.
要找到適合你的音樂，數一分鐘內一只腳著地的次數，然后把它加倍，以得到你的步頻。
Then find a song with a similar number of beats per minute (bpm).
然后找一首一分鐘節拍數量和它相似的歌曲。
You can search for tracks organized by bpm on the website jog.fm; use the Spotify app, which matches songs to your tempo;
你可以在jog.fm網站搜索按每分鐘節拍顯示的歌曲；使用Spotify程序，它可以根據你的節奏匹配歌曲；
or check out Weav Run, an app that reengineers your favorite songs to match your tempo.
或者使用Weav Run程序，這個應用可以重新編輯你喜歡的歌曲來匹配你的節奏。
Does a good workout mean sweat? No.
好的鍛煉就意味著出汗嗎？不是。
Research does show that people perspire more as they get fitter because their bodies adapt to dealing with the effort and sweating more helps them keep cool.
研究確實表明，人們變得更健康的時候會出汗更多，因為他們的身體適應了這種強度，出汗更多能幫助他們保持涼爽。
Also, men tend to sweat more during exercise than women. But sweating doesn't indicate anything about the quality of a workout.
而且在運動時，男性常常會比女性出更多的汗。但是，出汗并不能表明鍛煉的質量。
