读者文摘:保持体形的干货建议(1)（在线收听）

You know why "get in shape" tops the list of most popular resolutions year after year?

你知道为什么保持体型是每年最受欢迎的新年决心吗？

Because it also tops the list of most unfulfilled resolutions.

因为它也在大多数未完成决心的名单上居首位。

In defense of failed exercisers everywhere, part of the problem is that getting in shape feels more daunting than ever,

在为各地失败的运动者辩护时，部分问题在于，保持体型比以往任何时候都更让人望而生畏，

what with so many specialized gadgets, drinks, and experts out there allegedly designed to help.

它涉及到这么多专门的设备，饮品和据说是为了提供帮助的专家。

Rather than overwhelm you with technical tips, this guide goes back to basics by answering sensible questions about how to make an exercise program work for you.

在这份指导中，我们不会用给你大量的技巧建议，而是回归到基础的方面，通过回答一些基本的问题来帮助你制定一份有效的锻炼计划。

Looking for marathoning advice? You won't find it here. This is about learning to just put one foot in front of the other—all year long.

寻找关于马拉松的建议？在这里找不到。这是关于可以一直实践的一些基本的锻炼知识的文章。

How much exercise do I really need to do?

我究竟需要多大的运动量？

about 20 minutes a day, or 2.5 hours a week, of moderate physical activity (or about half that time for vigorous activity), according to the World Health Organization.

根据世界卫生组织建议，大约每周2.5小时，每天20分钟的中等强度的运动（剧烈运动大约为其一半时间）。

And no gym is required. One study of more than 130,000 people found that doing household chores such as vacuuming and gardening was enough to reduce the risk of death by up to 30 percent,

而且不需要去体育馆。一项超过130000人参与的研究发现，做一些像吸尘和园艺的家务活动就足以降低高达30%的死亡风险。

as long as you do at least 2.5 hours' worth per week.

只要你每周至少坚持2.5小时的运动。

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This is true whether you spread your exercise throughout the week or cram it all into one day, according to a study of more than 63,000 adults in the United Kingdom.

据英国的一项超过63000成人参与的调查显示，无论你是将锻炼分散在一周内完成，还是在一天内完成，都是如此。

Is intense exercise better? yes. Pushing the body out of its comfort zone forces it to adapt.

剧烈运动效果更好吗？是的。使身体走出舒适区来迫使它适应。

The higher the intensity, the greater the adaptation, with benefits for your lungs, heart, and circulation.

强度越大，适应越好。它对你的心、肺和循环都有益处。

In a 2017 study, Mayo Clinic researchers found that high-intensity interval training reduced, and even sometimes reversed, the effects of old age on mitochondria, the energy powerhouses inside cells.

在2017年的一项研究中，梅奥诊所的研究人员发现，高强度间歇训练会减少、甚至有时逆转衰老对线粒体的影响。线粒体是细胞内的能量来源。

What's more, high-intensity training helps boost your metabolic rate, which means you burn more energy even at rest.

而且，高强度训练会帮助你加强代谢速率，这意味着你即使在休息的时候也能消耗更多能量。

That said, just incorporating some element of vigorous exercise into a moderate routine—whether faster-paced walking, some hills, or a few stairs—will deliver benefits.

这也就是说，只要把一些剧烈运动的元素融入到适度的日常活动中——无论是快节奏的散步，爬一些小山，还是一些楼梯——都会带来好处。