定期進(jìn)行有氧運(yùn)動(dòng)對(duì)健康有很多好處

Cardio refers to any exercise that gets your heart rate up for an extended period of time. Some people love this type of exercise and some people hate it, but there's no getting around how important it is for your health. If you're someone who hates getting in your cardio workouts, you may be tempted to skip them altogether. However, you'll lose some important health benefits if you stick to strength training alone (via Livestrong). Cardio improves your heart and lung health and helps you build up cardiovascular endurance.

有氧運(yùn)動(dòng)指的是任何能讓你的心率在很長一段時(shí)間內(nèi)升高的運(yùn)動(dòng)。有些人喜歡這種運(yùn)動(dòng)，有些人討厭它，但它對(duì)你的健康是非常重要的，這一點(diǎn)毋庸置疑。如果你是一個(gè)討厭參加有氧運(yùn)動(dòng)的人，你可能會(huì)被誘惑完全跳過它們。然而，如果你堅(jiān)持單獨(dú)進(jìn)行力量訓(xùn)練，你將失去一些重要的健康益處。有氧運(yùn)動(dòng)可以改善你的心肺健康，幫助你建立心血管耐力。

According to a study by BMC Public Health, combining cardio and strength training in your workout routine provides the most health benefits as opposed to doing each one alone. People who did both types of workouts saw an improvement in weight loss and cardiovascular health. If you never do cardio, you may find it hard to move for long periods of time without getting winded. Over time, your heart may have a harder time pumping blood to other parts of your body as well.

根據(jù)BMC公共健康部的一項(xiàng)研究，與單獨(dú)進(jìn)行有氧運(yùn)動(dòng)和力量訓(xùn)練相比，在日常鍛煉中結(jié)合有氧運(yùn)動(dòng)和力量訓(xùn)練對(duì)健康的益處最大。進(jìn)行這兩種鍛煉的人在減肥和心血管健康方面都有所改善。如果你從來沒有做過有氧運(yùn)動(dòng)，你可能會(huì)發(fā)現(xiàn)長時(shí)間的運(yùn)動(dòng)很難不氣喘吁吁。隨著時(shí)間的推移，你的心臟將血液輸送到身體其他部位也會(huì)變得更加困難。

There are many health benefits of performing regular cardio workouts. The American Heart Association recommends that you get at least 150 minutes of moderate-intensity cardiovascular exercise per week. "Try getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity. Or try three, 10-minute workouts, five or more days a week," said clinical exercise physiologist Erik Van Iterson, PhD, MS (via Cleveland Clinic).

定期進(jìn)行有氧運(yùn)動(dòng)對(duì)健康有很多好處。美國心臟協(xié)會(huì)建議你每周至少進(jìn)行150分鐘的中等強(qiáng)度心血管運(yùn)動(dòng)。臨床運(yùn)動(dòng)生理學(xué)家Erik Van Iterson博士說：“試著每周5天或更長時(shí)間進(jìn)行30分鐘的鍛煉，以提高活動(dòng)期間的心率?；蛘咴囍恐?天或更長時(shí)間進(jìn)行3次10分鐘的鍛煉。”。

In addition to improving heart health, cardio can improve brain and joint health by increasing blood flow, improving memory, and improving joint range of motion. Increased blood circulation can improve skin health and allow muscles to work harder for longer periods of time. Cardio also can boost your mood. "Not only that, but it combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine," said Dr. Van Iterson. It can even improve energy levels and help you sleep better at night.

除了改善心臟健康，有氧運(yùn)動(dòng)還可以通過增加血液流量、改善記憶力和改善關(guān)節(jié)活動(dòng)范圍來改善大腦和關(guān)節(jié)健康。增加血液循環(huán)可以改善皮膚健康，讓肌肉更努力地工作更長時(shí)間。有氧運(yùn)動(dòng)也能提升你的情緒。Van Iterson博士說：“不僅如此，它還能對(duì)抗抑郁癥，提高自尊，釋放抗緊張激素，如血清素、多巴胺和去甲腎上腺素。”。它甚至可以提高能量水平，幫助你在晚上睡得更好。