1、Long-Term Benefits参加健身运动长期效果,Decreases Risk of Heart Disease. Inactive people are twice more likely to develop coronary artery disease (the arteries surrounding the heart) then active people.降低心脏病的发生率，不参加健身的人群患心脏病的比率是参加健身运动者的两倍。Decreases Blood Pressure. High blood pressure increases the risk of hear
2、t disease, stroke and kidney disease. Inactive people are twice more likely to develop high blood pressure then active people. 降低高血压的发生率。血压的增高是心脏病、肾脏病和脑中风的产生机率增加。不参加健身运动的人患高血压的风险是经常参加健身运动人的两倍。Decreases Body Fat. Regular physical activity helps maintain optimal body weight and composition.降低身体脂肪的含量。有
3、规律地参加健身活动可以保持身体最佳的体重状态及比例。,Long term benefits,Decreases Cholesterol Level. A high blood cholesterol level increases the risk of heart disease. Regular exercise raises the level of good HDL cholesterol and lowers the level of the bad LDL cholesterol.降低体内胆固醇含量水平。高胆固醇会增加心脏病的危险。有规律地参加健身活动可以提高对身体有益的胆固醇的水
4、平并且降低对身体有害的胆固醇的水平。Decreases Risk of Diabetes or help controlling this condition. Physical activity lowers the risk of type 2 diabetes and increases glucose uptake for those who already have diabetes. Fit persons have diabetes 66% less often than unfit persons.降低糖尿病的发生率。健身运动可以减少患二型糖尿病的机率并且有助于提高糖尿病人胰岛
5、素的功能。进行健身运动的健康女性患糖尿病的可能性比不健身的女性少66%。Decreases Risk of Cancer. Physical activity lowers the risk of colon and breast cancer.降低患癌症的危险。健身运动可以降低结肠癌和乳房癌的发生率。,Long term benefits,Increases the life span. The physically active people live longer then their counterparts and benefit from a better quality of l
6、ife 增强生命力，延长生命。锻炼人群的寿命要比非锻炼人群的寿命长。Decreases Risk of Osteoporosis. Regular exercise delays bone loss and promote bone formation.降低患骨质疏松的机率。定期锻炼可以延缓骨质损失并增强骨质密度。Decreases Arthritis Symptoms. Regular exercise helps keep joints flexible and helps build muscle to support the joint.减轻关节疾病的症状。有规律地参加健身运动可以帮助
7、保持关节柔韧度和关节腔的结构处于最佳状态。Decreases Number of Sick Days. Exercisers feel sick almost 30% less often than non-exercisers.缩短患病日期。参加健身运动的人群患病机率比不参加的人群少30%。,Long term benefits,Decreases Chance of Premature Death. Fit people live longer than unfit people. 减少英年早逝的机率，参加健身运动的人群比不参加的人群长寿。Increases the overall phy
8、sical capacity (muscular strength, muscular power, muscular endurance, cardiovascular endurance, joints flexibility, motor skills) therefore your working capacityMaintains a desirable physical condition throughout your lifeImproves body posture and body shape over your whole life span,Short-Term Ben
9、efits 参加健身运动的短期效果,Relaxes and Revitalizes. Physical activity reduces mental and muscular tension, and at the same time, increases concentration and energy level.使身心放松并恢复体力。健身运动可以降低身心的紧张程度，能提高我们的精力、增加我们的注意力。A Break From Daily Routine and Worries. Physical activity is like mini-vacationyoure allowed t
10、o have fun.可以调节并减轻我们繁重的生活和工作的压力。健身运动像参加一个小型假日我们总是会从中得到乐趣。Helps You Feel Good About Yourself. Physical activity increases your self-esteem and self-confidence.使我们自我感觉良好。健身运动可以使我们得到自尊、增强我们的自信心。,Short term benefits,Improves the quality of your sleepWhile many people start a physical activity program be
11、cause of long-term benefits, its the short-term benefits that keep them motivated to continue the habit. 有很多人进行健身运动是为了得到长期效果，短期锻炼的效果可激励人们继续保持锻炼的习惯。,Benefits of Aerobic Exercise: 有氧锻炼的益处：,Muscular endurance increases. Basically this means that you can do more physical activity for a longer length of
12、time. 肌肉耐力的提高。基本上指能够在较长的时间里完成较多的运动。VO2 maximal (maximal oxygen consumption) increases. The VO2 max is the most important factor which determines the cardiovascular enduranceThe functional capacity of the lungs increasesThe heart actually becomes functionally larger. The size of the left ventricle or
13、 the pumping size of the heart increases. 增强心脏功能。可增加左心室容积和心脏射血功能。,Aerobic exercise benefits,The stroke volume of the heart increases. More fluid is pumped per heartbeat at work or at rest. 增加心脏的射血量。能增加心脏单位时间内的射血量。The cardiac ejection fraction improves 出血分数The heart at rest will beat slower. One of t
14、he beneficial side affects of exercise is that your heart rate is lower at rest. Even though your heart rate increases during exercise, the resultant beats saved at rest result in less total work by the heart. The amount of beats saved during the 23 hours when you are not exercising are far greater
15、than the extra beats used during exercising. This means that if you are training regularly when you reach the age of 60 you could have a 40 years old heart 减缓心率。运动的效果之一就是减慢在休息状态下的心率水平。即使在锻炼的时候心率会相应的增高，由于在休息的时候心脏的跳动的次数减少，心脏每天工作的总负荷也会减少。,Aerobic exercise benefits,The body uses oxygen more efficiently.
16、 This is true not only at a physical level but also a biological or cellular level. Your body will be able to perform its vital tasks easier. 帮助身体更有效地利用氧气。这不仅仅是在物理变化的水平上，而且是一种生理微观细胞的变化，你的身体将更加胜任更高难度的运动。The hemoglobin concentration in blood increasesThe lactic acid tolerance and buffering capacity im
17、proves. This means that you will be able to perform a more strenuous effort for longer time than beforeIncrease in the number of capillaries. You can transfer more oxygen to the bodys muscles. The capillaries are also where the body exchanges nutrients and toxins, hence, another boost for your immun
18、e system. 增加毛细血管数量。你能够为身体内的肌肉输送更多的氧气，毛细血管也是细胞交换氧气及废物的地方，因此，你肌体的免疫能力得到增强。,Aerobic exercise benefits,Decreases the stores of fat in the body. Aerobic exercise burns fat faster than any other activity. Also the aerobically trained people have a greater ability for burning fat than untrained persons.减少体
19、内脂肪的堆积。 有氧运动比任何一种其它的健身方式更能够消耗脂肪。The body burns calories more efficiently. You can do more work with less energy. 肌体将更有效地燃烧卡路里。你可以利用较少的热量做更多的工作。Psychological and emotional stress relief. Helps take your mind off your problems. The body also releases hormones like endorphin that give you a light high.
20、 心理压力得以放松。 帮助你忘记烦恼，在排除体内毒素的同时给你愉悦的感受。,Aerobic exercise benefits,Increase in lean muscle to fat ratio in obese people. Aerobic exercises generally only result in moderate muscle gain , however, they can significantly decrease total body fat.减少体内脂肪含量。 虽然有氧训练的结果通常不会令肌肉组织大幅增长，但它的作用在于使体内的脂肪大量减少。The activ
21、e muscles enzymatic bed improves. This means that your muscles will be able to use more oxygen for an intense Specifically improves your athletic performance The best types of aerobic exercising are: walking, jogging, running, swimming, cycling, stair climbing, cross country skiing,Benefits of Anaer
22、obic Exercises: 无氧训练的益处,Muscular strength increases. You become physically stronger. You can work harder, lift more weight and do tough tasks easier. Muscular strength and power is an expression of youth. Usually old age is associated with lack of strength and power.肌肉力量增强。你变得更加强壮，训练越努力完成更多重量及强度更大的训
23、练就越轻松。Muscular power increases. Power is defined as the amount of work done over a period of time. There is an amount of power in every move we make ( lifting an object, climbing a flight of stairs, rushing after the bus.,Anaerobic exercise benefits,Muscular hypertrophy (increase in size). There is
24、an increase in individual muscle fibers, enlarging the size of the muscles or muscle groups. This size increase is strongly related to the nutrition status. Most of the people, even the fat ones, lack enough muscle mass, therefore a common fat loss program goal should be actually increasing or at le
25、ast maintaining the muscle mass. 肌肉组织增大（体积）。肌肉组织及肌肉群因肌纤维的增加而增大。因为这种增长会使体重增加，所以，减肥不等于减重。如果你的目标仅仅是减重，当你的肌肉组织增长多于脂肪的减少，你的体重反而会增加，这就是为什么在力量训练中，同时监测体重及脂肪含量两项指标。Your bones, joints, tendons, ligaments, articular capsulae become stronger and more resistant to injuries,Anaerobic exercise benefits,The heart m
26、uscle become stronger. As you lift more weight or work harder, the heart muscles respond by enlarging. The volume of the heart does not increase as much in aerobic exercises, but the heart muscles become thicker (similar to the skeletal muscle being exercised). 使心肌更加强壮。当你能够举起更多的重量、训练更加有成效的时候，你心脏的肌肉也
27、因此更加强壮。虽然心脏的功能相对有氧运动来说增强较少，但心肌会因为无氧运动变得纤细而坚韧， Muscular toning and body shaping. Both aerobic and anaerobic exercises help tone the body. However, anaerobic exercises build muscles and muscle groups more, resulting in more pronounced body shapes. Hence, the V shaped upper body, square shoulders, peak
28、ed biceps, thick neck in males and nice curves and hard flesh in females. 塑造优美的形体。无氧运动及有氧运动均能够塑造形体。但是，无氧运动对肌肉及肌肉群的强壮及形体的雕琢更加有效，正是无氧运动方式塑造了男性V字型上身、宽阔的肩膀、隆起的肱二头肌、健壮的颈部及女性优美的曲线和结实的肌体。,Anaerobic exercise benefits,Increase in lean muscle to fat ratio. Anaerobic exercises generally can result in major mus
29、cle gain in males due to their increased levels of testosterone, and light muscle gains in females, because of the specific hormonal characteristics. Although the actual anaerobic exercise does not burn much fat, there is an increase in metabolism over the next 24 to 48 hours which helps burn more f
30、at after the exercise session and on the long run.减少肌体的脂肪含量和比率。男性的无氧训练通常是由于体内睾丸激素水平的上升而形成主要肌肉组织的增长，因为该激素有此特别的作用。尽管无氧训练通常不消耗太多的脂肪，但在训练后24-48小时内，无氧训练可以增高新陈代谢并因此消耗更多的热量，而且从长期来看，无氧训练提高新陈代谢水平使人体在非运动状态下仍可消耗更多脂肪，从而达到减脂效果。,Anaerobic exercise benefits,Increases in metabolic rate. The more muscle mass you hav
31、e, the more energy is required to maintain them. The muscle tissue burns 8 times more energy than the fat tissue at rest. During exercise this energy need increases even more. Thus, if you develop your muscles, your body burns more calories even when resting. Developing your muscle is the key for burning the fat. The best types of anaerobic exercise are: strength training, power training, sprints, throws, and sports martial arts, badminton, tennis, soccer, basketball, volleyball, rugby, etc,
