英语词汇实用小百科 无氧运动anaerobic exercise

Xiaohua: Hello, Round Table's Word of the Week again. So last week, we talked about aerobic¹ exercise. I guess it's time for anaerobic².

John: Exactly. Anaerobic exercise is exercise intense enough to trigger lactic³ acid formation. It is used in non-endurance sports to promote strength, speed and power and also to build muscle mass. So bottom line, an anaerobic exercise is a high intensity⁴ activity which lasts from mere⁵ seconds to up to two minutes.

Xiaohua: 无氧运动跟有氧运动相对，指的是高速剧烈的运动。运动时会在体内产生乳酸。因为强度很高，所以不能够很持久，一般从两秒钟到两分钟。

John: Yeah, so interestingly enough, anaerobic exercise increases your capacity to withstand the buildup of waste substances, such as lactic acid, and removes them from the body. This actually means your endurance and ability to fight fatigue⁶ will improve.

Xiaohua: 无氧运动可以加速身体的新陈代谢，还有肌肉的负重能力。

John: And so weight training is a common type of anaerobic exercise, again from mere seconds to two minutes.

Xiaohua: 负重训练weight training也是一种无氧运动，既可以通过负重器械，也可以通过像哑铃、杠铃这样的器械来完成。

John: And so sets of one to five repetitions primarily develop strength. Sets of six to twelve repetitions develop a balance of strength, muscle size and anaerobic endurance. And sets of thirteen to twenty develop anaerobic endurance.

Xiaohua: 力量训练，如果是做一到五次的话，主要是为了增强力量；做六到十二次，则是可以在力量均衡的同时还可以增肌；而如果做到十三到二十次，则对增强力量已经没有很大的帮助而主要的帮助是在增加无氧情况下肌肉的承受力。

John: Yeah, and so looking at free weights, there're a few different pieces of equipment you can use. One is the dumbbell. And I'm sure if you have been to a gym, you have seen many of these. The dumbbell is actually a part of a pair. Usually, you take one in both hands and use it in different exercises.

Xiaohua: 哑铃应该是最主要的力量训练的器械。一般是一只手拿一个用来均衡地训练力量。

John: Then there is the barbell which is, basically, just a bar that you can put different weights on top of it and uses in your exercise.

Xiaohua: 杠铃barbell，很多都是可调节重量的。

John: And then there is the medicine ball, which is a weighted ball roughly the diameter of the shoulders and is usually used for rehabilitation⁷ and strength training.

Xiaohua: medicine ball健身实心球经常被用来进行术后或者病后的恢复训练。

John: Then there is the kettlebell, sometimes called the cannonbell, which is, basically, a cast-iron or steel weight that looks kind of like a ball or cannonball with a handle.

Xiaohua: 壶铃长得有一点点像壶，在球上有一个把手。

John: And then, of course, there are the bodyweight exercises which many people are already familiar with. There is, of course, the push-up or press-up. That's used by lying in a prone⁸ position and raising and lowering the body only using the arms. This, actually, exercises the pectoral muscles so the chest, the triceps, as well as your shoulders.

Xiaohua: 还有一些体重训练，其实指的就是用自身的体重，而不是用哑铃、杠铃这些器械来训练力量。最通常的是push-up仰卧起坐（应该是俯卧撑，此为主持人口误）还有pull-up引体向上。

John: Then there is the pull-up again which most people are familiar with. Two different types of grips: the palms facing forward or away from you and then also the palms facing towards the person. These really help with the shoulders and the biceps.

Xiaohua: 引体向上锻炼得主要是肩部肌肉和肱二头肌。

John: And, of course, there is the sit-up and the crunch⁹. The only real difference between the two is that the sit-up has a fuller range of motion and it targets the hips¹⁰, not just the stomach. The crunch targets mostly only the stomach.

Xiaohua: 还有两种很常见的体重运动就是仰卧起坐和卷腹了。它们之间的区别是仰卧起坐的动作幅度更大，而且训练得有可能不光是腹部肌肉，还可能训练到臀部肌肉。而卷腹则只是训练腹部肌肉。And that's all we have for Round Table's Word of the Week.

1 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

2 anaerobic   

adj.厌氧的

参考例句：

• Anaerobic respiration occurs only in particularly active tissues such as muscles during severe exercise. 厌氧呼吸只有在处于剧烈运动状态的肌肉等特别活跃的组织中才会发生。
• Infection,especially anaerobic infection, is much more apt to occur.感染，特别是厌氧感染很容易发生。

3 lactic   

adj.乳汁的

参考例句：

• Now they wear rubber fingers treated with lactic acid.现在他们带上了用乳酸处理过的橡皮指套。
• Lactic acid is an important organic acid of industrial importance.乳酸是一种具有重要工业价值的有机酸。

4 intensity   

n.强烈，剧烈；强度；烈度

参考例句：

• I didn't realize the intensity of people's feelings on this issue.我没有意识到这一问题能引起群情激奋。
• The strike is growing in intensity.罢工日益加剧。

5 mere   

adj.纯粹的；仅仅，只不过

参考例句：

• That is a mere repetition of what you said before.那不过是重复了你以前讲的话。
• It's a mere waste of time waiting any longer.再等下去纯粹是浪费时间。

6 fatigue   

n.疲劳，劳累

参考例句：

• The old lady can't bear the fatigue of a long journey.这位老妇人不能忍受长途旅行的疲劳。
• I have got over my weakness and fatigue.我已从虚弱和疲劳中恢复过来了。

7 rehabilitation   

n.康复，悔过自新，修复，复兴，复职，复位

参考例句：

• He's booked himself into a rehabilitation clinic.他自己联系了一家康复诊所。
• No one can really make me rehabilitation of injuries.已经没有人可以真正令我的伤康复了。

8 prone   

adj.(to)易于…的，很可能…的；俯卧的

参考例句：

• Some people are prone to jump to hasty conclusions.有些人往往作出轻率的结论。
• He is prone to lose his temper when people disagree with him.人家一不同意他的意见,他就发脾气。

9 crunch   

n.关键时刻；艰难局面；v.发出碎裂声

参考例句：

• If it comes to the crunch they'll support us.关键时刻他们是会支持我们的。
• People who crunch nuts at the movies can be very annoying.看电影时嘎吱作声地嚼干果的人会使人十分讨厌。

10 hips   

abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的

参考例句：

• She stood with her hands on her hips. 她双手叉腰站着。
• They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》