步行,别跑

步行,别跑 饮食与保健 第一章 Walk, Don’t Run 12 ---Just get off your butt. Ten minutes a pop can add up to lifesaving fitness. You want to get healthy. You know you need to exercise more. But if you’re not 3ready to grunt through an hour of Spinning or kickboxing, don’t despair. There’s growing agreement among exercise researchers that the intense physical activities offered by most health clubs are not the only –or even the preferable---path to better health. Indeed, the best thing for most of us may be to just walk. Yes, walk. At a reasonably vigorous clip (three to four m.p.h.) for half an hour or so, maybe five or six times a week. You may not feel the benefits all at once, but the evidence suggests that over the long term, a regular walking routine can do a world of preventive good. Walking, in fact, may be the perfect exercise. For starters, it’s one of the safest things you can do with your body. It’s much easier on the knees than running and 4doesn’t trigger untoward side effects. ―If everyone were to walk briskly 30 minutes a 5day, we could cut the incidence of many chronic diseases by 30 to 40 percent.‖ says Dr. JoAnn Manson, chief of preventive medicine at Harvard’s Brigham and Women’s Hospital. And for those of us who don’t have half-hour chunks of time, the news gets even better. Several recent studies suggest that walking briskly three or four times a day for 10 minutes at a time may provide many of the same benefits as walking continuously for 30 minutes. Because walking affects you in so many ways at once, it can be difficult to determine precisely why it’s good for you. But much of the evidence gathered so far is compelling. Heart Disease Brisk walking is good for the heart, which makes a lot of sense. The heart is a muscle, after all, and anything that makes the blood flow faster through a muscle helps keep it in shape. But regular walking also lowers blood pressure, which decreases the stress on the arteries. It can boost the amount of HDL cholesterol (the good one) in the blood. It even seems to make the blood less ―sticky,‖ and therefore less likely to produce unwanted clots. This all adds up to as much as a 50-percent reduction in the risk of suffering a heart attack. Stroke In an analysis of the health habits of 72,488 nurses over the past 14 years, researchers from the Harvard School of Public Health recently found that those who walked six or more hours per week decreased by 40 percent their risk of suffering strokes caused by a clot. Weight Control The older you get, the harder it is to maintain your weight by simply restricting what you eat. Walking briskly for at least half an hour consumes a couple hundred calories and boosts your metabolic rate for the rest of the day, giving 6you a better chance of winning the battle of the bulge. Walking is also a great way to lose body fat (even if you don’t lose any weight, your body will have a healthier composition). Most people find they have to walk at least an hour a day to drop pounds. 7Diabetes Two recent studies provided strong evidence that lifestyle changes, including brisk walking 30 minutes a day, can postpone—and possibly prevent—the development of Type 2 diabetes in overweight people whose bodies have started having trouble metabolizing glucose7. In both studies, the best results were achieved by subjects who lost five percent of their starting weight. But research in Finland showed that walking had a positive effect even among those who didn’t lose weight. 8Osteoporosis Walking not only strengthens the muscles, but also builds up the bones. Studies show that women who exercised regularly as children and young adults and had a healthy intake of calcium decreased their risk of developing osteoporosis later in life. 9Arthritis About 10 million Americans suffer from osteoarthritis of the knees. Walking reduces pain by strengthening the muscles around the joint. Gently lifting weights can also help. You may need to exercise every other day to give joints time to recover. 10Depression A quick walk can clear up the ―blues’’, but can a walking routine do anything for clinical depression? Evidence suggests it can. Antidepressants may work more quickly to dispel depression, but at least one study found that after ten months, depressed patients who were not medicated and started exercising were less likely to relapse than those who took antidepressant drugs alone. Walking won’t cure everything that ails you, of course, and nothing happens overnight. ―People who have never exercised regularly should not think that in a week they’ll solve their problems by walking,‖ says Dr. J. David Curb, professor of geriatric medicine at the University of Hawaii. But you can do a world of good for yourself if you keep a steady course. Here is how to make the most of your walking routine: 11*Get into gear. Walkers’ shoes need to have enough room at the front for the feet to spread. *Ease on down that road. Avoid muscle aches by starting slowly and incorporating gentle stretches into both your warm-up and cool-down. *Plot your course. Some people walk at a specific time each day. Others shoehorn walking into their routines by parking the car a few blocks from the store or taking the stairs instead of the escalator. *Make it noteworthy. Record your efforts, including how long and how far you walked. Jotting down improvements keeps you motivated and challenges you to do better. Notes: 1. to get off one’s butt: to get up, do not be lazy. 2. a pop: at a time 3. 词句含义为:对锻炼，锻炼者只有两种态度:要么一边锻炼，一边抱怨 不停，要么灰心失望，干脆放弃锻炼。作者认为即使不持第一种态度， 第二种也要不得。锻炼能带来诸多好处，应该快快乐乐地去做。 4. untoward: troublesome, unwanted; 5. incidence: the rate of occurrence; 6. the bulge 指肥胖的肚子。 7. diabetes: 糖尿病 8. osteoporosis: 骨质疏松症 9. arthritis: 关节炎 10. blues指忧郁布鲁斯歌曲(蓝调音乐)，此处之沮丧，忧郁。 11. gear 指装备、设施。 Comprehension checking: 1. The purpose of the article is A. to persuade you to walk B. to show the good walking will do to you C. to show off the author’s knowledge about walking D. to compare walking and running 2. Compared with running, one advantage of walking is that A. walking takes less time B. walking is not as vigorous as running C. walking is much easier on the knees D. walking does not need chunks of time 3. According to the author, walking will do a world of good in terms of the following diseases except: A. heart disease B. weight control C. stroke D. headache 4( Which of the following is not one of the measures the article suggested to make the most of your walking routine? A. To start slowly. B. To plan the course that is suitable for you. C. Cool-down is not necessary when you feel tired. D. a pair of good shoes is the essential. 步行，别跑 --只要站起来，每次十分 钟练习就能使你延年益寿 你想变得健康，你知道你需要大量的体育练习。但如果你不准备在一个小时的转圈或跆拳道中抱怨不停，也不要就此丧气绝望，罢手不干。越来越多的健身研究者们认为大部分健身俱乐部提供高强度的健身活动不是唯一的---甚至不是较好的获得健康的方法。确实，对我们大部分人来说，最好的办法就是步行。 是的，步行。每一次激烈程度适中地步行(三至四英里每小时)约半个小时，每周五至六次，你可能不会马上感觉到益处，但证据表明，最终长期有规律的步行能对疾病起到预防作用。 步行事实上可能是最完美的运动，对初始者来讲，它是对付你身体最安全的办法之一。和跑步比较，步行时膝盖更轻松，不会引起麻烦人的副作用。哈佛布莱翰妇科医院防治医学主任乔安曼森博士如是说，“如果每个人每天快步走三十分钟的路程，我们可将许多慢性病发病率降低百分之三十至百分之四十。” 对那些没有半个小时这样大块时间的人，情况会更妙。最近几项研究表明，每天快步行走三至四次，每次十分钟，会同持续步行三十分钟一样给你带来诸多益处。 由于步行一下子能在这么多方面给你带来好处，因而很难明确判定它到底为什么对你益处多多。但到目前为止收集到的证据是很能说明问题的。 心脏病 快步走对心脏大有裨益，这一点很有道理。心脏毕竟是一块肌肉，任何使其中血液流速加快的东西都有助于使其处于一种良好的状态。同时有规律的步行也能使血压降低，从而降低对动脉的压力。它能增加血液中高密度脂蛋白胆固醇(有益物质)的数量，它甚至好像能使血液不那么粘，这样降低血凝块产生的可能性。所有这些把心脏病发作的可能性降低了百分之五十。 中风 在过去十四年中对72，488个护士的健康习惯调查当中，哈佛公众健康学院的研究者最近发现，那些每星期步行六小时以上的人因血凝块导致中风的可能性下降了40%。 体重控制 人年龄愈长，仅靠严格控制饮食来保持体重越难。快速行走至少半个小时能消耗掉一、两百卡路里，加速你一天的新陈代谢速度，在控制不使你的肚子鼓出的战争中，你有更多胜算的机会。 步行也是去掉身体脂肪的一个绝好的办法(即使你没减掉任何脂肪，你的身体会更健康)。大部分人发现他们每天必须步行至少一个小时来去掉脂肪。 糖尿病 最近的两项研究提供了强有力的证据证明，改变生活方式，包括每天快速行走30分钟能延缓--甚至能阻止--那些代谢葡萄糖开始有问题肥胖病人第二型糖尿病的形成。在这两个实验中，最好的实验结果发生在体重减轻5%的被试验者身上。同时，在芬兰做的研究表明步行对那些体重没有减轻的人也有积极作用。 骨质疏松症 步行不仅增大肌肉的力量，而且促进骨骼的生长。研究表明， 象孩子和年轻人那样有规律运动并有着健康钙摄入的妇女随着年龄增大，患骨质疏松症的危险降低。 关节炎 约有一亿美国人患膝盖骨关节炎。步行通过增强关节周围的肌肉力量而减轻疼痛。作些轻微的举重也有帮助。你可能需要隔一天锻炼一次，这样给关节时间生长愈合。 抑郁 一次快速步行可清除你的“布鲁士”，但是有规律性的步行对临床焦虑能起任何作用吗,证据表明能够的。抗抑郁病药可能能够快速地驱散忧郁，但至少有一个研究发现，十个月以后，那些只摄入抗抑郁病药的病人比那些未摄入药物而开始步行的病人更有可能旧病复发。 步行不可能治愈任何使人痛苦的病症，并且没有任何奇迹一夜之间就会发生。“从来不坚持运动的人不该认为一个星期之内他们就能通过步行解决自己的问题。”夏威夷大学老年医学院教授杰 大卫 科波博士如是说。但是如果你坚持到底，并使习惯成型的话，你得到的好处将是数不胜数的。 这样做你可以最大限度获得步行带给你的好处: *套上装备 步行者的鞋前端应有足够空间，这样脚可以伸展开。 *轻轻松松走下公路 为避免肌肉疼痛，开始速度应慢，在热身运动和结束时应加入一些伸展动作。 计划你的路线 有些人每天在固定的时间步行。另外一些人则将步行时间* 见缝插针，他们或者把车停在离商店几个街区的地方，或者放弃电梯选择爬楼梯。 *使你的锻炼突出 记录你下的努力，包括你步行了多长、多远。记下你的进步使你总有动机并能激发你做得更好。 Keys for the comprehension check: 1.A 2.C 3.D 4.C 第二章 The 10% Solution Denying yourself the foods you love is a recipe for weight-loss disaster. Finally, a plan that leaves room for the food stuff. When Lisa, a 35-year-old mother of two, came to see me, she was 45 pounds overweight. She had struggled with a weight problem her entire life, and had tried hundreds of diets since the age of 17. she was a classic ―yo-yo‖ dieter.,