舒緩筋骨永葆健康Do some exercise

　　And, says Haskell, the prospect5 of having to gasp6 and strain their way to better health at a 70-80 percent target range has kept a lot of people from trying.

　　哈斯卡爾說，“一想到要達(dá)到必須在70%到80%范圍之內(nèi)的健康指標(biāo)，就必須氣喘如牛，竭盡全力地鍛煉身體，許多人便望而卻步。”

　　“When you look at the population over age 45, using current guidelines on exercise 30 to 40 minutes at 70 to 80 percent of capacity, three times a week no more than 20 percent of men and ten percent of women meet that criteria7,” he said.

　　他說：“我們針對(duì)的是年齡45以上的人口，若使用目前的運(yùn)動(dòng)指標(biāo)，即在30到40分鐘內(nèi)達(dá)到70%~80%的心跳率，一星期做3次。只有20%的男性和10%的女性才能達(dá)到這樣的標(biāo)準(zhǔn)。”

　　The public may be thinking, “How little can I do and still get away with it?” Blair says. He says they may need less than they think.

　　布萊爾說：“人們可能會(huì)想能不能不做如此激烈的運(yùn)動(dòng)，而仍能增進(jìn)健康呢？”他說，“實(shí)際上，他們可能需要做的比他們所想到的還要少。”　

　　And if you can’t spare 30 to 40 minutes in a lump8, Haskell says you can break it into 10-minute segments9. He says that his research indicates you’ll still get health benefits, and they may be nearly as great.

　　“如果你不能一次花30~40分的時(shí)間來做運(yùn)動(dòng)，”哈斯卡爾說，“你可以10分鐘一次做做運(yùn)動(dòng)。”他的研究指出，這樣做仍然有益于健康，而且效果幾乎和前者一樣。

　　However, neither researcher suggests that people who arc doing more should cut back. Both say there is more benefit in being more fit.

　　不過，兩位研究員都不提倡多做運(yùn)動(dòng)的人要減少運(yùn)動(dòng)量。他們都表示愈健康者獲益愈多。

　　Blair says vigorous exercise can relieve stress and make you better able to enjoy other kinds of outdoor sports.

　　布萊爾說：“激烈的運(yùn)動(dòng)可以消除緊張，使你更能享受其他的戶外運(yùn)動(dòng)。”

　　He defines high fitness in men as jogging two miles (3.2 kilometers) in less than 20 minutes, and high fitness in women as doing the same in 20 to 24 minutes.

　　他認(rèn)為，身體狀況處于最佳的男性可以在20分鐘內(nèi)慢跑2英里(約3.2公里)，健康指數(shù)為巔峰的女性約在20~24分鐘跑完全程。

　　And he says that, if walking or jogging doesn’t appeal to you, then you might find some

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