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The educational materials presented here were developed
此处展示的教育材料由
by students and faculty of the department of food
爱荷华州立大学食品科学与营养学的师生
science and human nutrition at Iowa State University.
共同制作
Funding for this project was provided from grants from
该项目资金由
the American Cancer Society Mid West
美国癌症协会中西部分会及
and the Lance Armstrong Foundation.
兰斯，阿姆斯特朗基金会共同资助
The materials are intended for educational use and
此资料仅旨在教学使用
are not meant to provide medical advice.
无意提供任何医学建议
We welcome your feedback about these materials.
我们期待您对这些资料的意见反馈
Please use the evaluation survey link on the homepage
请使用主页上的教育调查链接
to provide your comments and suggestions.
发表您的意见和建议
Physical exercise is any bodily activity that
体育锻炼指的是任何可以促进或维持身体健康
enhances or maintains physical fitness and wellness.
的体育活动
It is recommended that people engage in some type
建议人们每周要有几天，最好每天
of aerobic activity for at least 30 minutes
至少花费30分钟
on most days and preferably all days of the week.
进行有氧运动
Exercise promotes a healthy lifestyle and
锻炼能够促进健康的生活方式
has many other benefits.
并且有很多其他的益处
This presentation will examine the basics of exercise.
这个展示将会探讨锻炼的基本要素
Studies have shown that after age 25
研究表明
the body loses muscle mass
25岁之后身体肌肉含量
at a rate of 4% of its remaining mass per decade.
每十年下降百分之四
After age 50 the muscle mass is lost
50岁之后肌肉量将每十年
by approximately 10% each decade.
损失约百分之十
This loss of muscle mass affects such things as your
肌肉量的损失会影响到你的心脏
heart as it is a muscle, mobility and decreases
因为心脏就是一个肌肉组织，还会影响身体
your metabolism which can lead to weight gain.
的活动能力和新城代谢，从而导致体重的增加
The way to prevent these loses is to exercise.
避免这些损失的方法便是锻炼身体
There are many more benefits to regular exercise
定期锻炼有很多好处
such as improving your mental health or mood,
比如改善你的精神健康或情绪
combating chronic disease, help manage weight,
抵御慢性疾病，帮助控制体重
strengthen the heart and lungs
强心健肺
and promote better sleep.
促进睡眠
There are several types of exercise;
锻炼包括几种类型，即
aerobic, anaerobic, strength training or
有氧训练，无氧训练，力量或抗阻力训练
resistance training and flexibility.
和柔韧性练习
The best recipe for overall health is to engage in
实现身体全面健康的秘诀就是
all 4 types of exercise. Aerobic means with oxygen
这四种锻炼都参与,有氧意味着氧气的参与
and refers to the use of oxygen
并涉及在身体新陈代谢或能量生成过程中
in the body's metabolic or energy generating process.
氧气的使用
Many types of exercise are aerobic and
很多类型的锻炼都属于有氧训练
it's also referred to as cardiovascular.
它也被称为心血管锻炼
These exercises include such activity as walking,
这种锻炼包括走路，跑步
running, swimming, cycling and climbing stairs.
游泳，骑自行车和爬楼梯
Anaerobic exercises are done in non endurance
无氧训练一般都是在无耐力需求的活动中
activities to promote strength, speed and power
提升身体强度，速度和力量
and by body builders to build muscle mass.
健身者借此来塑造身体肌肉
Such exercises include lifting weights, jumping,
这类的锻炼包括举重，跳跃运动
running in a short powerful sprint.
短跑
Strength training or resistance exercises are defined
力量或抗阻力训练被界定为
as the use of resistance to muscle contraction.
利用阻力对抗肌肉收缩
These exercises are done in order to build the
进行这类锻炼是为了
strength, anaerobic endurance and size of muscles
提升力量，无氧耐力和体内肌肉的大小
in the body. Flexibility exercises refer to the range
柔韧性练习指的是人体关节的活动范围
of movement in joints and the length in muscles.
以及肌肉的拉伸
Flexibility can increase or decrease
柔韧性
depending on the amount of stretching
依人体肌肉和关节的拉伸量
done to the muscles and joints of the body.
增加或减少
