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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
是由爱荷华州立大学营养学
of the department of food science and human nutrition
和人体营养学系的
at Iowa State University.
学生和老师提供的
Funding for this project was provided by grants
该项目的资金由
from the American Cancer Society Mid West
美国中西部地区癌症协会
and the Lance Armstrong Foundation.
及兰斯，阿姆斯斯壮基金会提供
The materials are intended for educational use
这些材料仅用于教学
and are not meant to provide medical advice.
并非用以提供医疗指导
We welcome your feedback about these materials.
欢迎大家对这些材料做出反馈
Please use the evaluation survey link on the homepage
请用主页上提供的调查评价链接
to provide your comments and suggestions.
提交你们的评价和建议
Physical exercise is any bodily activity
体育运动包括任何身体活动
that enhances or maintains physical fitness,
这些活动能够提高或保持身体素质
overall health, and wellness.
及全面身体健康
It is recommended that
建议
people engage in some type of aerobic exercise
大家能够参加一些有氧运动
for at least 30 minutes on most and preferably
最好每天
all days of the week.
都坚持三十分钟
Exercise promotes a healthy lifestyle
运动有助于形成健康的生活方式
and has many other benefits.
还有其他一些好处
This presentation will examine the basics of exercise.
今天的演讲会探讨一下运动的基本要素
Studies have shown that after age 25,
研究表明 25岁以后
the body loses muscle mass at a rate of 4%
人体的肌肉就开始减少
of its remaining mass per decade.
速度是每十年减少4%剩余的肌肉
After age 50, the muscle mass is lost
50岁以后，肌肉的减少速度
by approximately 10% each decade.
几乎接近每十年10%
This loss of muscle mass affects such things
肌肉减少会影响很多器官
as your heart as it is a muscle, mobility,
例如心脏，因为它是肌肉，还会影响运动
and decreases your metabolism,
减缓新陈代谢
which can lead to weight gain.
这又会使人体重增加
The way to prevent these loses is to exercise.
避免肌肉减少的方式就是运动
There are many benefits to regular exercise
定期锻炼有很多好处
such as improving your mental health
可以促进心理健康
or mood, combating chronic disease,
有个良好心情，抵抗慢性疾病
and helping to maintain weight,
还能维持体重
strengthening the heart and lungs,
增强心脏和肺功能
and promoting better sleep.
提高睡眠质量
There are several types of exercise: aerobic,
有好几类运动，有氧运动
anaerobic, strength training
无氧运动，体能训练
or resistance training, and flexibility.
抵抗力训练及柔韧性训练
The best recipe for overall health
要想实现全面的身体健康，最好的方法就是
is to engage in all four types of exercise.
做这四类运动
Aerobic means “with oxygen”
有氧的意思是用氧气
and refers to the use of oxygen
指在身体的新陈代谢
in the body's metabolic or energy generating process.
或能量形成过程中使用氧气
Many types of exercise are aerobic.
许多运动都是有氧运动
This is also referred to as cardiovascular exercise.
有氧运动也被称为心血管运动
It includes such activities as walking, running,
包括散步，跑步
swimming, cycling, and climbing stairs.
游泳，骑自行车，爬楼梯等
Anaerobic exercises are done
有氧运动
in non-endurance activities to promote strength,
通常都是以进行不持续的运动实现的
speed, and power and by body builders
目的在于增加体力，提高速度和用健身器材
to build body mass.
来锻炼身体肌肉
Such exercises including lifting weights,
这些运动包括举重
jumping, and running short, powerful sprints.
跳高，短跑等
Strength training or resistance exercises
体能训练或者抵抗力训练
are defined as the use of resistance
被定义为运用
to muscular contraction.
肌肉紧缩的抵抗力
These exercises are done in order to
进行这些运动的目的在于
build the strength, anaerobic endurance,
增加体能和无氧耐力
and size of muscles in the body.
以及体内肌肉的大小
Flexibility exercises refers to the range
柔韧性运动是指
of movement in joints and length of muscles.
关节和肌肉可运动的范围
Flexibility can increase or decrease
柔韧性能够提高或降低
depending on the amount of stretching
这是随着拉伸
done to the muscles and joints of the body.
肌肉和关节运动量的变化而变化的
