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Women at a normal weight who consume a normal diet can beat middle-age weight gain by working out intensely for 30 minutes a day, whether by running, cycling, swimming laps or working out at a gym. Weight gain can also be prevented with 60 minutes of moderate activity, such as walking, a leisurely bike ride or playing catch.
体重和饮食正常的女性可以通过每天进行30分钟的高强度运动──可以是跑步、骑车、游泳或在健身房中锻炼，避免中年时体重增加。每天进行60分钟中等强度的运动──比如走路、休闲性的骑车或接传球游戏──也可以防止体重增加。
The federal guidelines of 150 minutes a week of moderate-to-intense exercise are designed to prevent disease and obtain other health benefits. However, a 2002 report by the Institute of Medicine suggested 60 minutes a day, or 420 minutes a week, are needed to prevent weight gain.
联邦指南建议的每周150分钟中等强度至高强度运动是为了避免患病并获得其他健康益处。不过，美国医学研究所2002年公布的一份报告中建议，为避免体重增加，女性需要每天运动60分钟（也就是每周运动420分钟）。
The study looked at 34,079 healthy U.S. women who consumed a usual diet from 1992 to 2007. The women were all age 45 or older at the start, with an average age of 54. They were given a questionnaire about the amount of exercise or activity they engaged in per week at the start of the study and then at three-year intervals. Their activity was tracked for an average of 13 years while weight changes were tracked over a three-year period.
该研究对1992年至2007年间饮食正常的34,079 名健康美国女性进行了研究。研究开始的时候，这些女性年龄都在45岁及以上，平均年龄为54岁。研究开始的时候，她们收到一份有关每周运动量的调查表，之后每三年进行一次问卷调查。研究人员对她们的运动量进行了平均13年的跟踪，而对体重变化的跟踪每三年进行一次。
