美国人的现代生活方式英文阅读(4)

如何拥有健康的生活方式：养一只胖狗可能会令你更健康 The chubby, inert pet dog has become a familiar household sight in richer countries. And yet there lies a possible boon to the out-of-shape among us. A recent study suggests that being told one’s pet is dangerously overweight might provide the impetus that gets an owner moving. 胖乎乎、慢吞吞的宠物狗已经成为富裕国家常见的家庭景象。但是对我 们中间身材走样的人来说，这可能是一种福利。最近的一项研究表明，告诉 主人他/她的宠物太胖、存在健康风险，可能会给他/她提供锻炼动力。 It might seem that having a pet dog would result in considerable physical activity, and that’s true, broadly speaking. A 2013 review of studies related to dog ownership concluded that as a group, dog owners spend almost an hour more per week walking than people without dogs. Even so, a survey from 2008 conducted in Australia found that nearly a quarter of all dog owners reported never walking their pets. This population of dog owners, studies show, actually engage in less physical activity each week than people without a dog. 养个宠物狗似乎会增加很多运动量。一般来说的确是这样的。 2013 年 与养狗相关的研究表明，总体来说，养狗的人每周比不养狗的人几乎多走一 个小时。即便如此，2008 年澳大利亚的一项调查发现，将近 1/4 的狗主人说 他们几乎从不遛狗。研究表明，这部分养狗的人每周的运动量实际上比不养 狗的人还少。 A majority of dog owners, of course, are deeply attached to their pets, whether they walk them or not. That bond prompted a group of scientists, veterinarians and physicians at the Uniformed Services University of Health Sciences, in Bethesda, Md., and other institutions to consider whether people might be willing to undertake ahealth-and-fitness regimen targeted at their dog, even if they had little enthusiasm for such a program for themselves. 当然，不管遛不遛狗，大部分狗主人都非常喜爱自己的宠物。这种情感 联系促使马里兰州贝塞斯达健康科学统一服务大学 (Uniformed ServicesUniformed Services University of Health Sciences)等机构的一群科学家、兽医和医生们开始考虑 人们是否愿意采取针对小狗的健康健身生活方式——尽管他们对针对自己的 这种项目没什么兴趣。 The researchers recruited 32 dog owners who visited a veterinary clinic in Maryland. Their dogs varied widely in age, breed and size, but all were overweight or obese and, by and large, sedentary. So, too, were most of their owners (Uniformed Servicesalthough the only criterion for their participation was that their dogs be rotund). Half the volunteers were told by a veterinarian to watch their dog’s nutrition and monitor its health. The rest were told that their dog was overweight and needed more exercise. These owners were given specific exercise prescriptions, which generally advised walking the dog for at least 30 minutes every day. 研究者们在马里兰州的一个兽医诊所征募了 32 名狗主人。他们的狗在 年龄、品种和体型上各不相同，但都超重或过度肥胖，并且总的来说坐得太 多。它们的主人大多也是这样(Uniformed Services虽然唯一的参与标准是他们的狗超重)。兽医 让其中一半志愿者关注狗的营养，留意它们的健康状况;对另一半志愿者说他 们的狗超重，需要更多锻炼——兽医给这些主人提供了具体的锻炼计划，总 的来说是建议每天至少遛狗 30 分钟。 Three months later, the volunteers and their dogs were re-evaluated. Both owners and pets in the dog-walking group had lost weight. But more interesting, those who hadbeen told only that their pets were worryingly heavy also began exercising their pets and themselves. They reported walking far more often than they did before theygot health warnings for their dogs, and both they and their pets were thinner. 三个月后，研究者重新评估志愿者和他们的狗。遛狗那组的主人和宠物 们都瘦了一些。不过更有意思的是，那些仅被告知宠物胖得令人担忧的主人 们也开始和宠物们一起运动了。他们说，与被警告狗存在健康隐患前相比， 他们走路要频繁得多，他们和宠物都瘦了一些。 The upshot, says Capt. Mark B. Stephens M.D., a professor of family medicine at Uniformed Services University and a co-author of the study — it was published in September in the journal Anthrozoös — is that “love and concern for a dog can be a powerful motivation for exercise.” Which is not to say, he adds, that people should adopt a dog as a kind of fitness device. Unlike a treadmill, Marley cannot be abandoned in the basement when you tire of working out. On the other hand, no device will ever be so happy to see you lace up your walking shoes. 这项研究 9 月份发表在《人与动物》(Uniformed ServicesAnthrozoös)杂志上。美国军队卫 生服务大学(Uniformed ServicesUniformed Services University)的医学博士、家庭医学教授马 克·B·B·B·斯蒂芬斯上尉(Uniformed ServicesMark B.Stephens)是这项研究的合著者。他说，重点在于， “对狗的热爱和关心可以成为强大的锻炼动力。”他补充说，这并不是说，人 们应该把养狗作为一种健身手段。你不能在厌倦锻炼时把小狗马利(Uniformed ServicesMarley) 像跑步机一样丢到地下室里。不过，从另一方面讲，没有哪个健身器材会在 看见你穿上步行鞋后如此高兴。 如何拥有健康的生活方式：不同年龄段的健美养生法 Our bodies and needs change as we get older and the fitness regime that suited you in your early twenties may not be ideal in your forties or fifties. So what kind of exercise should you be doing? Read on to find out… 当我们长大的时候身体会有变化，健美养生法在你 20 岁刚出头的时候 会适合你，但在你四十或五十的时候并不理想。因此你应该在不同的年龄段 做什么样的锻炼?往下读，寻找答案... During your 20s your body is at its peak in terms of metabolic rate, strength, flexibility and muscle stamina. Doing weight training (Uniformed Servicesand getting plenty of calcium in your diet) will help you to build good bone mass for the future. Building strong bones in youth is important, especially for women, who are three times more likely to develop osteoporosis than men. 在你 20 岁的时候，你的身体处于巅峰就新陈代谢率，力量，灵活性和 肌肉耐力而言。做体重训练(Uniformed Services在饮食中获取足够的钙)有助于你在未来拥有健 壮的骨头。年轻时拥有健壮的骨头是重要的，尤其对女人而言，三倍于男人 更易患骨质疏松。 Too much cardio work can burn muscle mass so avoid overdoing the aerobics classes in your teens and 20s. Instead, build up muscle by doing weight bearing exercises. Aim to do 20 minutes of weight training followed by 20 minutes of cardiovascular work three times a week. 太多的有氧锻炼会燃烧肌肉，因此避免过多的有氧课程在你十几岁二十 几岁的时候。取而代之，通过做体重锻炼增强肌肉。目标是每周三次 20 分 钟的体重训练伴随 20 分钟的有氧运动。 Fitness levels drop in your 30s and your metabolic rate is about five per cent slower than it was 10 years ago. Your body also needs approximately 120 fewer calories a day than you did in your 20s, all of which can make losing weight and keeping it off more difficult. 健美水平会在你 30 岁时下降，你身体的新陈代谢率会比十年前慢 5%。 你的身体每天大约需要 120 比你 20 岁时更少的卡路里，所有这些会使减肥 和坚持它更困难。 Circuit training works the major muscle groups and ensures a good mix of aerobic activity and weight bearing exercise. A one-hour circuit training class once a week plus swimming or yoga for flexibility is ideal. 环形路训练锻炼主要的肌肉群，确保有氧活动和体重训练的很好的结合。 一周一次一小时的环行路训练课加上游泳或瑜伽来锻炼灵活性是理想的。 Your 40s are likely to be filled with responsibilities - career, taking care of children and/or parents, which can make it hard to find time to exercise. The risk of injury also increases with age, so build up to a new exercise regime gently. It also takes your body longer to recover, so leave a day or two between gym sessions. 40 岁可能充满责任-事业，照顾孩子或父母，会很难有时间锻炼。受伤 的风险随着年龄与日俱增，因此缓慢的用一种新的养生法锻炼。也会占据你 身体更长的时间适应，因此在去体育馆的间歇留一到两天。 It’s important to look after your joints in your 40s and properly warming up and cooling down is a must to prevent injury. Joint-friendly activities include brisk walking, cycling, swimming and low-impact aerobics. A twice weekly yoga or Pilates class will help to keep you supple. Combine with a one-hour swimming session and 30 minutes of weight training each week. 在你 40 岁的时候照顾你的关节是重要的，适当的热身和冷却对于防止 伤害是有必要的。对关节友好的活动包括在砖头上散步，骑自行车，游泳和 low-impact 有氧健美操。每周两次的瑜伽或普拉提课有助于保持你身体柔软。 每周要把一小时的游泳和 30 分钟的体重训练结合起来。 The body’s metabolic rate slows down with age, so you’ll need around 180 fewer calories per day than you did in your 20s. Keeping active will help to delay ageing and improve heart and respiratory function, lower blood pressure, improve bone density and flexibility, and help to maintain a healthy weight. 身体的新陈代谢率会随着年龄降低，因此你每天大约需要 180 更少的卡 路里比你 20 岁时。保持精力充沛有助于延迟衰老，提高心肺功能，降低 血 压，提高骨密度和灵活性，有助于保持健康的体重。 When starting a new fitness regime build up slowly, and speak to your GP if you plan to embark on an intense activity for the first time. A brisk 30-minute walk five times a week with one or two light weight training sessions per week will help to maintain your weight. 当开始一段新的健美养生法，慢慢锻炼，和你的医生谈谈，如果你第一 次计划从事紧密的活动。每周五次在大街上散步 30 分钟，每周做一或两次 轻微的体重训练，有助于保持你的体重。 We’re more likely to suffer from fractures as we age (Uniformed Servicesparticularly women) so it’s important to stay flexible and avoid falls. Yoga will help to improve your balance and improve suppleness. Consider taking up a hobby that will keep you active, such as golf, dancing or gardening 随着年龄增长我们更可能遭受骨折(Uniformed Services尤其是女人)因此保持身体的灵活度 避免摔倒是重要的。瑜伽有助于提高你的平衡和灵活性。考虑投入一种使你 灵活的爱好，例如高尔夫，舞蹈或园艺。 Swimming is a good choice. The water supports the joints, which is great if you have injuries or back problems, and also gives you a good cardiovascular workout if you push yourself. Try a 30-minute swim three times a week and stay active by doing 30-minutes of exercise each day – like walking the dog or doing housework, anything that keeps you moving. 游泳是好的选择。水支持关节，如果你受伤了或背部有问题是一种好的 选择，如果你在水中运动，也会提供你很好的有氧锻炼。尝试每周三次 30 分钟的游泳，通过每天做 30 分钟的锻炼保持活跃-像遛狗或做家务，任何会 使你身体移动的事。 如何拥有健康的生活方式：10 种降低胆固醇的方式 Is your cholesterol higher than your doctor would like? The good news is that with a few lifestyle changes – and taking medication if necessary – you can significantly reduce your cholesterol in just si