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VOA慢速英语2020 --为什么你要进行力量训练

时间:2020-07-15 14:49来源:互联网 提供网友:nan   字体: [ ]
    (单词翻译:双击或拖选)

Why You Need to Start Strength Training Today

From VOA Learning English, this is the Health & Lifestyle report.

The aging process affects the human body in many ways. One thing that happens to all of us as we age is muscle loss.

Some experts say muscle loss begins around age 50. But others say it can start as early as age 30.

The Harvard Health Publishing website notes that "after age 30, you begin to lose as much as three percent to five percent" of muscle every 10 years. They add that most "men will lose about 30% of their muscle mass during their lifetimes."

Experts may not know exactly when muscles loss starts. But they do know this: being inactive can speed up the process.

Now, the good news!

Lost muscles are not gone forever. Although muscle loss may be a natural part of aging, you can do some things to slow it down. It is better to start building muscles when you are younger and in good health. But it is never too late to start strength training.

But what exactly is "strength training"?

Simply put, strength training is any activity that makes one's muscles stronger. We will talk about those exercises a little later. But first, let us talk about some of the health benefits of strength training. This information comes from Harvard Medical School and the Mayo Clinic, a nonprofit health and research organization in the United States.

Here are reasons to start your strength training today.

Develop strong bones

Harvard University researchers say that strength training puts pressure on your bones. And that is a good thing. This pressure can increase the thickness or density1 of bones. This can reduce your risk of developing osteoporosis -- a disease that weakens bones, making them easy to break.

Osteoporosis affects men and women of all races. But the Mayo Clinic notes that "white and Asian women — especially older women who are past menopause — are at highest risk."

Manage your weight

Strength training can help you to take control of your weight and even lose weight. Muscle weighs more than fat. But muscle increases your metabolism2, and a higher metabolism helps you burn more calories.

Improve your quality of life

Strength training can improve your ability to do everyday activities. For example, having stronger muscles makes it easier to lift and move things.

Strong muscles can improve your balance. So, your risk of falling or getting injured may be lessened3. As we age, this can greatly add to your quality of life.

Manage long-term health conditions

Experts say strength training can reduce the problems of many chronic4 -- or long-term -- disorders5, such as arthritis6, back pain, heart disease, diabetes7 and depression.

Improve your thinking skills

The Mayo Clinic says some research shows that regular strength training, when combined with other kinds of exercise, may help older adults think and learn better.

Equipment strength training

Resistance material is rubbery. When you pull on it, it gives your muscles resistance. There are many kinds of resistance material. They do not cost much and are often sold in sporting goods stores.

Free weights, commonly used in strength training, are handheld weights. They are not connected to exercise equipment; so, we call them "free." We also call them barbells or dumbbells. If you do not have free weights, you can use any heavy object that is safe to lift.

Many gyms and health clubs have weightlifting or resistance machines. Some people also buy these machines and set them up at home. But they can cost a lot of money.

Working with free weights or weightlifting machines can be riskier8. If you are new to weight training, experts suggest working with a trainer or physical fitness9 specialist. This way you will learn the right way to move and avoid injury.

The Mayo Clinic has this warning for those wanting to start weight training. Its experts say you should talk with your doctor before beginning if you:

have a chronic health condition,

are older than age 40, and

have not been active recently.

If you are using weights, how much should you use? The right amount should tire muscles after 12 to 15 repetitions. You can slowly increase the amount as you get stronger.

Also listen to your body. If an exercise causes pain, stop the exercise. Experts say after the pain goes away you can try the exercise again, but with a lower weight.

No equipment strength training

You do not have to use special exercise equipment or go to a gym to do strength training. You can use your own body weight as resistance.

Exercises that use body weight as resistance are usually safer for beginners. They can also be easier on the body, and you can do them anywhere. Push-ups, plank10 poses12, jumping jacks13, side jumps and squats15 - or deep knee bends - are great exercises for making muscles stronger.

Warm up

The experts also suggest warming up before strength training. Cold muscles injure more easily than warm muscles. Walking for five to 10 minutes is enough to warm up your muscles.

And give your muscles time to recover. They say to rest one full day between exercising each specific muscle group.

Food plays a part too

And do not forget that some foods help you build muscle. The body breaks down protein into amino acids, which it uses to build muscle. So, experts say eat a little healthy protein with each meal -- foods such as chicken, salmon16, beans and yogurt.

And that's the Health & Lifestyle report for this week.

I'm Jonathan Evans.

And I'm Anna Matteo.

Words in This Story

benefit – n. a good or helpful result or effect

menopause – n. the time in a woman's life when she stops menstruating

metabolism – n. the chemical processes by which a plant or an animal uses food and water to grow, to heal and to make energy

calorie – n. a unit of heat used to indicate the amount of energy that foods will produce in the human body

repetition – n. a motion or exercise (such as a push-up) that is repeated and usually counted

gym – n. sports and exercise taught as a subject in school

squat14 – n. A position in which your knees are bent17 and your body lowered so that you are close to your heels or sitting on your heels.

plank pose11 – n. A plank pose is a floor exercise. Put your hands (or forearms) and toes on the floor. This will support your body weight. Your elbows are directly under your shoulders. Your body is straight like a plank of wood. Make sure your head and neck are also straight as you look at the floor.

amino acid – n. biology: any one of many acids that occur naturally in living things and that include some which form proteins


点击收听单词发音收听单词发音  

1 density rOdzZ     
n.密集,密度,浓度
参考例句:
  • The population density of that country is 685 per square mile.那个国家的人口密度为每平方英里685人。
  • The region has a very high population density.该地区的人口密度很高。
2 metabolism 171zC     
n.新陈代谢
参考例句:
  • After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食,卡罗尔的新陈代谢完全紊乱了。
  • All living matter undergoes a process of metabolism.生物都有新陈代谢。
3 lessened 6351a909991322c8a53dc9baa69dda6f     
减少的,减弱的
参考例句:
  • Listening to the speech through an interpreter lessened its impact somewhat. 演讲辞通过翻译的嘴说出来,多少削弱了演讲的力量。
  • The flight to suburbia lessened the number of middle-class families living within the city. 随着迁往郊外的风行,住在城内的中产家庭减少了。
4 chronic BO9zl     
adj.(疾病)长期未愈的,慢性的;极坏的
参考例句:
  • Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
  • Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。
5 disorders 6e49dcafe3638183c823d3aa5b12b010     
n.混乱( disorder的名词复数 );凌乱;骚乱;(身心、机能)失调
参考例句:
  • Reports of anorexia and other eating disorders are on the increase. 据报告,厌食症和其他饮食方面的功能紊乱发生率正在不断增长。 来自《简明英汉词典》
  • The announcement led to violent civil disorders. 这项宣布引起剧烈的骚乱。 来自《简明英汉词典》
6 arthritis XeyyE     
n.关节炎
参考例句:
  • Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
  • He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎,在医院住了三个月。
7 diabetes uPnzu     
n.糖尿病
参考例句:
  • In case of diabetes, physicians advise against the use of sugar.对于糖尿病患者,医生告诫他们不要吃糖。
  • Diabetes is caused by a fault in the insulin production of the body.糖尿病是由体內胰岛素分泌失调引起的。
8 riskier 4b337f01212613d2805f0ac853a3fd43     
冒险的,危险的( risky的比较级 )
参考例句:
  • Now they are starting to demand higher returns on riskier assets. 而今他们开始在风险更高的资产上要求更高的回报。
  • The problem with that: RIM's business is getting riskier every quarter. 不过问题也随之而来:RIM面临的业务风险正逐季增大。
9 fitness Xjpxr     
n.适合,适当,健康,健身
参考例句:
  • They're doing exercises to improve their fitness.他们为增强体质而做体操。
  • No one questions her fitness for the job.没人怀疑她能胜任这项工作。
10 plank p2CzA     
n.板条,木板,政策要点,政纲条目
参考例句:
  • The plank was set against the wall.木板靠着墙壁。
  • They intend to win the next election on the plank of developing trade.他们想以发展贸易的纲领来赢得下次选举。
11 pose 0ukyP     
vt.造成,陈述;vi.摆姿势,装腔作势;n.姿势
参考例句:
  • He sat in a relaxed pose.他轻松自如地坐着。
  • He always strikes such a dignified pose before his girlfriend.他总是在女友面前摆出这种庄严的姿态。
12 poses 3de56b841449b9655e822e23f288b059     
使摆姿势( pose的第三人称单数 ); 以…身份出现; 招摇; 炫耀
参考例句:
  • This poses a threat to agriculture and the food chain, and consequently to human health. 这会对农业和食物链造成威胁,由此而危及人的健康。
  • The high cost of oil poses serious problems for industry. 昂贵的石油价格给工业造成了严重困难。
13 jacks 2b0facb0ce94beb5f627e3c22cc18d34     
n.抓子游戏;千斤顶( jack的名词复数 );(电)插孔;[电子学]插座;放弃
参考例句:
  • Hydraulic jacks under the machine produce the movement. 是机器下面的液压千斤顶造成的移动。 来自《简明英汉词典》
  • The front end is equipped with hydraulic jacks used for grade adjustment. 前瑞安装有液压千斤顶用来调整坡度。 来自辞典例句
14 squat 2GRzp     
v.蹲坐,蹲下;n.蹲下;adj.矮胖的,粗矮的
参考例句:
  • For this exercise you need to get into a squat.在这次练习中你需要蹲下来。
  • He is a squat man.他是一个矮胖的男人。
15 squats d74c6e9c9fa3e98c65465b339d14fc85     
n.蹲坐,蹲姿( squat的名词复数 );被擅自占用的建筑物v.像动物一样蹲下( squat的第三人称单数 );非法擅自占用(土地或房屋);为获得其所有权;而占用某片公共用地。
参考例句:
  • The square squats in the centre of the city. 广场位于市中心。 来自互联网
  • Various squats, lunges, jumps and sprints are incorporated for the humans. 主人们还要进行下蹲、弓步、跳跃和短跑等各项训练。 来自互联网
16 salmon pClzB     
n.鲑,大马哈鱼,橙红色的
参考例句:
  • We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
  • Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗?
17 bent QQ8yD     
n.爱好,癖好;adj.弯的;决心的,一心的
参考例句:
  • He was fully bent upon the project.他一心扑在这项计划上。
  • We bent over backward to help them.我们尽了最大努力帮助他们。
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TAG标签:   VOA英语  慢速英语
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