想要促進心臟健康和認知能力？ 試試有氧運動吧
Want to boost heart health and cognition? Try aerobic exercise
根據威斯康辛州的威斯康星大學醫學與公共衛生學院阿爾茨海默病研究中心的最近一項研究，由於家族病史或遺傳傾向而有罹患老年痴呆症風險的個體，在進行了6個月的有氧運動訓練後，他們的大腦葡萄糖代謝和高階思維能力得到了提高。這些改善與心肺功能的增強有關。Brain Plasticity發表了這項研究。
According to a recent study at the Wisconsin Alzheimer’s Disease Research Center, University of Wisconsin School of Medicine and Public Health, 『individuals at risk for Alzheimer’s disease because of family history or genetic predisposition who engaged in six months of aerobic exercise training improved their brain glucose metabolism and higher-order thinking abilities. These improvements occurred in conjunction with increased cardiorespiratory fitness』. Brain Plasticity published this study.
長期以來，人們都知道有氧運動能帶來巨大的健康益處。許多研究也證明了這一點。但是什麼是有氧運動呢？
It has been known for a long time that aerobic exercise can offer immense health benefits. Many researches also prove this. But what exactly is aerobic exercise?
什麼是有氧運動？
What is aerobic exercise?
它只不過是任何能增加心率的一種活動。它能讓你的血液循環和大肌肉群工作。有時，也叫健心運動。快步走、遊泳、清潔或園藝等家務活、跑步和騎自行車都和其他體育活動一樣屬於有氧運動。
It is nothing but any activity that increases your heart rate. It gets your blood pumping and large muscle groups working. Sometimes, it is also called cardios. Brisk walking, swimming, housework like cleaning or gardening, running and cycling come under aerobic exercises as does any sporting activity.
多久才夠？
How much is enough?
半小時的有氧運動已經足夠了。你可以每周進行150分鐘中等強度的有氧運動。或者，75分鐘的劇烈運動也可以。
Half an hour of aerobic exercise is more than enough. You can log in 150 minutes of moderate aerobic exercise per week. Or alternatively, 75 minutes of vigorous activity will also do.
有氧運動的好處
Benefits of aerobic exercise
這種鍛鍊方式有很多好處。它對心血管健康很有好處。它使你的心臟強壯，促進血液循環。有規律的運動可以幫助你控制血壓和血糖水平。哮喘患者也能從這種運動中獲益。他們可以按照自己的節奏和時間來鍛鍊。如果你患有慢性疼痛，那麼這些低強度的運動對你很有好處。你可以很容易地鍛鍊，而不用擔心會加重你的病情。它還能提高免疫力和認知能力。
This form of workout come with many benefits. It is great for cardiovascular health. It makes your heart strong and boosts circulation. Regular exercise will help you to control your blood pressure and blood sugar levels. Asthma patients also stand to gain from this kind of exercise. They can perform it at their own pace and time. If you suffer from chronic pain, then these low-impact exercises are great for you. You can easily workout without any fear of aggravating your condition. It boosts immunity and boosts cognition too.
一個更便宜的健身和保持健康的選擇
A cheaper alternative to fitness and health
有氧運動最好的一點是你不需要昂貴的器材或昂貴的健身會員身份。你可以很容易地自己做這件事。你只需要有意志和決心，一切就會水到渠成。
The best thing about aerobic exercise is that you don’t need fancy equipment or expensive gym membership. You can do this easily on your own. You just need to have dedication and determination and everything will fall into place.