想要學(xué)習(xí)得更好?只需提前兩分鐘鍛煉就能有所幫助

想要學(xué)習(xí)得更好?只需提前兩分鐘鍛煉就能有所幫助

Researchers from Jönköping University in Sweden found that even two minutes of aerobic exercise can have a positive effect on brain function.

瑞典約克平大學(xué)的研究人員發(fā)現(xiàn)，即使是兩分鐘的有氧運(yùn)動(dòng)也能對(duì)大腦功能產(chǎn)生積極影響。

If you're feeling a bit sluggish today, just two minutes of exercise could give your brain a boost, a new study shows.

一項(xiàng)新的研究表明，如果你今天感覺有點(diǎn)懶散，只需兩分鐘的鍛煉就能讓提振你的大腦。

Researchers from Jönköping University in Sweden analyzed a range of 13 studies into the effects of exercise on people aged 18-35 conducted by scientists between 2009 and 2019.

瑞典約克平大學(xué)的研究人員分析了一系列由科學(xué)家在2009年至2019年進(jìn)行的13項(xiàng)研究，這些研究是關(guān)于鍛煉對(duì)18-35歲人群的影響。

Writing in the journal Translational Sports Medicine last month, they concluded that between two minutes and one hour of aerobic exercise -- such as running, walking or cycling -- improves learning and memory functions in young adults.

他們?cè)谏蟼€(gè)月發(fā)表在《轉(zhuǎn)化運(yùn)動(dòng)醫(yī)學(xué)》雜志上的論文中得出結(jié)論稱，兩分鐘到一小時(shí)的有氧運(yùn)動(dòng)——比如跑步、散步或騎自行車——可以改善年輕人的學(xué)習(xí)和記憶功能。

Exercise at moderate to high intensity, even for just 120 seconds, they added, "improved learning memory, planning and problem solving, concentration... (and) verbal fluency," with the positive effect lasting up to two hours.

他們補(bǔ)充說，進(jìn)行中等到高強(qiáng)度的鍛煉，即使只是120秒，“也能改善學(xué)習(xí)記憶、規(guī)劃和解決問題的能力，以及注意力的集中……(以及)語(yǔ)言流暢性”，這種積極效果可以持續(xù)兩個(gè)小時(shí)。

Exercise before work or study

工作或?qū)W習(xí)前鍛煉

The researchers said there was a connection between exercise and "learning ability," which suggests that exercising before you work or study could be beneficial -- though they said more research was needed to identify "optimal exercise strategies."

研究人員表示，鍛煉和“學(xué)習(xí)能力”之間存在聯(lián)系，這表明在工作或?qū)W習(xí)前鍛煉可能是有益的——盡管他們表示，需要更多的研究來確定“最佳鍛煉策略”。

"This systematic review shows that aerobic, physical exercise before encoding improves learning and memory functions in young adults," the authors said.

作者說：“這項(xiàng)系統(tǒng)的回顧表明，編碼前進(jìn)行有氧體育運(yùn)動(dòng)可以改善年輕人的學(xué)習(xí)和記憶功能。”

Encoding, the researchers explained, is the first stage in the brain's process of storing information to memory, and is the "processing of the information" phase.

研究人員解釋說，編碼是大腦將信息存儲(chǔ)到記憶中的第一個(gè)階段，也是“信息處理”階段。

This is not the first study to show the benefits of exercise for wellbeing.

這并不是第一個(gè)證明鍛煉有益于健康的研究。

A study of people with an average age of 66 published in the American Academy of Neurology journal in May found that regular exercise can increase thinking and verbal skills of older adults, too.

《美國(guó)神經(jīng)學(xué)學(xué)會(huì)雜志》今年5月發(fā)表的一項(xiàng)研究發(fā)現(xiàn)，定期鍛煉也能提高老年人的思維和語(yǔ)言能力。該研究對(duì)平均年齡為66歲的人進(jìn)行了研究。

This is because increasing the heart rate through exercise pumps more oxygen-rich blood to the brain, stimulating the release of hormones that boost the production of new brain cells.

這是因?yàn)橥ㄟ^運(yùn)動(dòng)增加心率會(huì)向大腦輸送更多富含氧氣的血液，刺激荷爾蒙的釋放，從而促進(jìn)新腦細(xì)胞的產(chǎn)生。

"Even if you start an exercise program later in life, the benefit to your brain may be immense," study author Marc Poulin, an exercise physiology and nutrition professor at the University of Calgary in Alberta, Canada, told CNN at the time.

研究報(bào)告的作者、加拿大阿爾伯塔省卡爾加里大學(xué)的運(yùn)動(dòng)生理學(xué)和營(yíng)養(yǎng)學(xué)教授馬克·普林當(dāng)時(shí)對(duì)CNN說：“即使你在晚年開始鍛煉計(jì)劃，對(duì)大腦的益處可能是巨大的。”