鍛煉身體這件事情無論在什么時候做都對你有好處。但是一天中是否有一個最佳的鍛煉時間，可以讓你從中得到最好的鍛煉效果呢？本期 “隨身英語” 節(jié)目就此展開討論。

詞匯：exercise 鍛煉，運(yùn)動

With our already busy lives, finding time to exercise can feel like one more thing on our ‘to do’ list. So maybe it would help if there was ‘a(chǎn) best time’ to exercise? Could exercising at certain times help maximise our?fitness goals? The answer is ‘yes’, but it’s easier than you think – no matter who you are, or when you like to?work?out.

在我們已經(jīng)忙碌的生活中，找時間鍛煉就像是我們“要做”的清單上的另一件事。所以，如果有一個鍛煉的“最佳時間”，也許會有所幫助?在特定的時間鍛煉能幫助我們最大限度地實現(xiàn)健身目標(biāo)嗎?答案是肯定的，但這比你想象的要容易——不管你是誰，也不管你喜歡什么時候鍛煉。

There are clear?benefits?to exercising in the morning. Many of us have more free time compared to later in the day, and it may therefore be easier for us to?stick to?a morning?workout?routine. A study published in?Medicine and Science in Sports and Exercise found that?participants?who exercised in the morning,?increased?their?physical activity?throughout?the day, were less?distracted?by food, and slept better. Exercising on an empty stomach before breakfast could also?burn?more?fat?and increase?metabolism, which means you’ll continue to burn calories throughout the day.

早上鍛煉有明顯的好處。與一天中的晚些時候相比，我們中的許多人有更多的空閑時間，因此對我們來說，堅持晨練可能更容易。發(fā)表在《體育與鍛煉醫(yī)學(xué)與科學(xué)》上的一項研究發(fā)現(xiàn)，早上鍛煉的參與者，在一天中增加了他們的體力活動，更少被食物分散注意力，睡眠更好。早餐前空腹鍛煉也可以燃燒更多的脂肪，促進(jìn)新陳代謝，這意味著你一整天都在繼續(xù)燃燒卡路里。

So, good news for early birds, but what if you’re not a morning person? Working out in the afternoon or evening also has benefits, just different ones. For example, your body’s ability to perform?peaks?in the afternoon, according to a 2010?study by the Scandinavian Journal of Medicine and Science in Sports. Also, in the afternoon and evening, your?reaction time?is quickest, and your?heart rate?and?blood pressure?are lowest, which?reduce?your chance of?injury?while improving?performance.

所以，這對早起的鳥兒來說是個好消息，但如果你不是一個早起的人呢?在下午或晚上鍛煉也有好處，只是好處不同。例如，根據(jù)2010年斯堪的納維亞醫(yī)學(xué)和體育科學(xué)雜志的一項研究，你的身體在下午的表現(xiàn)能力達(dá)到頂峰。此外，在下午和晚上，你的反應(yīng)時間最快，你的心率和血壓最低，這減少了你受傷的機(jī)會，同時提高了表現(xiàn)。

But does any of this change depending on whether you’re a man or a woman? Our bodies are different, after all, so the best time to exercise may be different too. A 2022 study from Skidmore College, New York, looked at exactly this question and the results showed that there are some differences. Want to reduce your blood pressure and you’re a woman? Exercise in the morning. Want to improve your heart health and you’re a man? Evening is better for you. But, ultimately, the study found that there are clear benefits for both sexes to exercising at either time of day.

但是這些會因為你是男人還是女人而改變嗎?畢竟，我們的身體是不同的，所以鍛煉的最佳時間也可能不同。紐約斯基德莫爾學(xué)院(Skidmore College) 2022年的一項研究正是針對這個問題進(jìn)行的，結(jié)果顯示存在一些差異。如果你是女性，想要降低血壓?早上鍛煉。想要改善你的心臟健康，而你是一個男人?晚上對你比較合適。但最終，研究發(fā)現(xiàn)，在一天中的任何時間鍛煉對兩性都有明顯的好處。

So what time is best? It seems the answer is: whatever time is best for you!

那么什么時間最合適呢?答案似乎是:什么時候最適合你就是什么時候!

詞匯表

fitness goal 健身目標(biāo)
work out 鍛煉身體
benefit (n) 優(yōu)勢，好處
stick to 堅持
workout 鍛煉
participant 參與者
increase 提高
physical activity 體育活動
throughout the day 一整天
distracted (adj) 注意力分散的
burn 燃燒
fat 脂肪
metabolism 新陳代謝
peak (v) 達(dá)到頂峰
reaction time 反應(yīng)時間
heart rate 心率
blood pressure 血壓
reduce 降低
injury 傷，損傷
performance 表現(xiàn)，技能

測驗與練習(xí)

1.?閱讀課文并回答問題。

1. Why is it easier for some people to stick to a morning exercise routine?

2. True or False??Exercising in the morning means you are lazy later in the day.

3. When is the body most able to perform – morning or afternoon?

4. True or False??You can hurt yourself less exercising in the afternoon or evening.

5. I am a man and I want to make my heart healthier. When should I exercise according to a study from Skidmore College, New York?

2.?選擇意思恰當(dāng)?shù)膯卧~或詞組來完成下列句子。

1. I know that if I want to play the guitar well, I have to _______ it.

stick to? ? ? ? ? ? ? ? ? ? ? work out? ? ? ? ? ? ? ? ? ? ? ?increase? ? ? ? ? perform

2. It helps to have a fitness goal when you start a _______ routine.

physical activity? ? ? ? ?benefit? ? ? ? ? ? ? ? ? ? ? ? ?workout? ? ? ? ? ?work out

3. When I have a big breakfast, I usually need to eat less _______.

metabolism? ? ? ? ? ? ? ? throughout the day? ? ? burn? ? ? ? ? ? ? ? reduce

4. There’s a _______ rain. Bring your umbrella.

throughout the day? ? increase? ? ? ? ? ? ? ? ? ? ? ?chance of? ? ? ? performance

5. The dancers practised every day for weeks until their _______ improved.

perform? ? ? ? ? ? ? ? ? ? ? performance? ? ? ? ? ? ? ? participant? ? ? benefit

答案?

1.?閱讀課文并回答問題。?

1. Why is it easier for some people to stick to a morning exercise routine?
Because many people have more free time in the morning than later in the day.

2. True or False??Exercising in the morning means you are lazy later in the day.
False.?Exercising in the morning can increase physical activity throughout the day.

3. When is the body most able to perform – morning or afternoon?
The body’s ability to perform peaks in the afternoon.

4. True or False??You can hurt yourself less exercising in the afternoon or evening.
True. In the afternoon and evening, your?reaction time?is quickest, and your heart rate and blood pressure are lowest, which reduce your chance of injury.

5. I am a man and I want to make my heart healthier. When should I exercise according to a study from Skidmore College, New York?
Evening. Evening exercise helps improve heart health in men?according to a study from Skidmore College, New York.

2.?選擇意思恰當(dāng)?shù)膯卧~或詞組來完成下列句子。

1. I know that if I want to play the guitar well, I have to?stick to?it.

2. It helps to have a fitness goal when you start a?workout?routine.

3. When I have a big breakfast, I usually need to eat less?throughout the day.

4. There’s a?chance of?rain. Bring your umbrella.

5. The dancers practised every day for weeks until their?performance?improved.??

文章來源BBC，侵權(quán)刪，本文僅用于英語學(xué)習(xí)。