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03.07"阳康"后的健身新趋势:HIIT 失宠了,大家做什么运动呢?
03.07"阳康"后的健身新趋势:HIIT 失宠了,大家做什么运动呢?
【今日导读】疫情后,越来越多的人开始注重锻炼。近年来,一种名为高强度间歇性训练
(HIIT)的健身模式一度颇受欢迎,它也被 BBC 评为 2018 年运动潮流之首。但最近,这
种训练方式似乎正在失去人们的青睐。不论是健身学员还是专业人士,都纷纷表达了与之相
反的健身理念。那么这阵健身的新风向究竟具体意味着什么呢?一起和 Ronan 老师走进今
天的文章吧。
Fewer people are resuming high-intensity exercises as they go back to in-person fitness classes,
according to trainers, instructors and other fitness professionals. Instead, more are doing gentler
exercise such as yoga or walking, and giving priority to strength-training and mobility over quick
calorie-burning and weight loss.
据健身教练、老师和其他健身专业人士说,在回到线下的健身课之后,继续做高强度运动的
人越来越少。相反,做更温和的运动的人越来越多,如瑜伽或散步;他们优先考虑力量训练
和灵活性训练,而不是快速燃烧卡路里和减重的运动。
"You see fewer people trying to go all out, like level 10, and asking 'where's the bucket?'
afterward," says Jt Netterville, New York-based trainer at Life Time, a national fitness club chain.
全国连锁健身俱乐部 Life Time 的一位在纽约的教练 Jt·内特维尔说:“你会看到拼尽全力的
人越来越少,比如(用尽)10 级(的力气) ,然后问‘桶在哪里?’”
HIIT workouts generally comprise short bouts of hard-as-you-can exercise that raise the heart
rate to 80% and 95% of its maximum, interspersed with periods of rest.
高强度间歇训练通常包括短时间的力竭的运动,将心率提高到最大心率的 80% 到 95%,中
间穿插休息时间。
"What people want, we can accomplish the same or better results with less trauma to the body,"
says Mr. Netterville.
内特维尔先生说:“人们想要的是,可以在对身体伤害更小的情况下获得相同或更好的效果。”
A 2020 study in the journal Medicine & Science in Sports & Exercise found high-intensity interval
exercise proved more effective in improving cardiovascular health and cardiorespiratory fitness,
but moderate-intensity training done continually, rather than in intervals, had better results for
improving long-term glucose metabolism, which helps in reducing the risk for cardiovascular
disease.
2020 年《运动与运动中的医学与科学》杂志上的一项研究发现,高强度间歇运动被证明在
改善心血管健康和心肺功能健康方面更为有效;但那种持续而非间歇性进行的中等强度训
练,在改善长期的葡萄糖代谢方面效果更好,改善葡萄糖代谢有助于减少患心血管疾病的风
险。
Last spring, Sean Beaudry switched from doing sporadic 15- to 20-minute HIIT workouts on his
treadmill and stationary bicycle to 30 or 45-minute endurance efforts more regularly. The
38-year-old high school basketball coach in West Bend, Wis., made the switch to ease the stress
on his joints and muscles.
肖恩·博德里原本偶尔在跑步机和动感单车上做 15 至 20 分钟高强度间歇训练,去年春天,
他转为更规律地做 30 或 45 分钟的耐力锻炼。这位来自威斯康星州西本德市的 38 岁高中
篮球教练做出这个改变,是为了减轻他的关节和肌肉的压力。
"I'm working out for much longer but I don't feel so physically taxed for the rest of the day," he
says.
他说:“我锻炼的时间更长了,但我在这一天中余下的时间里不会感到体力透支。”
【重点词汇】
1.sculpt
/skʌlpt/
n. 塑形训练
词性拓展:sculpt(v. 雕塑,雕刻)
搭配短语:ab sculpt(腹肌雕刻)
2.interval
/ˈɪn.tɚ.vəl/
n. 间歇,间隔
词根词缀:inter-(在什么之间)
相关词汇:international(在各国之间的,国际的)
相关词汇:interdepartmental(部门间的)
搭配短语:interdepartmental meetings(部门间的会议)
例句:There will be a 10-minute interval between two classes.
例句:The buses run at 5-minute intervals.
4.resume
/rɪˈzuːm/
v. 重新开始
例句:She hopes to resume work after the baby is born.
5.in-person
/ɪnˈpɝː.sən/
adj. 在现场的
搭配短语:in-person classes
相关词汇:in person
例句:It's required to apply in person for the license.
6.give priority to
优先考虑
相关词汇:priority(n. 优先事项)
例句:We should give priority to efficiency.
7.mobility
/moʊˈbɪl.ə.ti/
n. 灵活性,流动性
相关词汇:mobile(adj. 可移动的)
相关词汇:mobile(n. 移动电话)
同义词:mobile phone
例句:Yoga improves the strength and mobility of joints.(灵活性)
搭配短语:social mobility(流动性)
9.comprise
/kəmˈpraɪz/
v. 包括,由……构成
同义词:to consist of
同义词:to be made up of
例句:The book comprises five chapters.
10.bout
/baʊt/
v. 散布;点缀
英文释义:a short period of intense activity of a specified kind
例句:Lectures are interspersed with practical demonstrations.
11.intersperse
/ˌɪn.tɚˈspɝːs/
v. 散布;点缀
英文释义:to put sth in sth. else or among or between other things
例句:Lectures are interspersed with practical demonstrations.
12.trauma
/ˈtrɑː.mə/
n. 损伤,外伤;精神创伤,心理创伤
近义词:injury
搭配短语:the hospital's trauma unit
搭配短语:the trauma of marriage breakdown
相关词汇:traumatize
例句:She was completely traumatized by the divorce.
13.cardiovascular
/ˌkɑːr.di.oʊˈvæs.kjə.lɚ/
adj. 心血管的
词根词缀:cardio-(和心脏有关的)
相关词汇:vascular(adj. 血管的)
搭配短语:cardiovascular disease
14.cardiorespiratory
/ˌkɑːr.di.oʊˈres.pɚ.ə.tɔːr.i/
adj. 心脏与呼吸的;心肺的
词根词缀:cardio-(和心脏有关的)
相关词汇:respiratory(adj. 和呼吸有关的;有关肺的)
相关词汇:cardio exercises / cardio(有氧运动)
15.metabolism
/məˈtæb.əl.ɪ.zəm/
n. 新陈代谢
例句:A cup of coffee helps speed up the metabolism during the workout.
16.switch
/swɪtʃ/
v. 改变
文化补充:Switch 是任天堂的一款游戏机的名字,因为它既可以做掌机,又可以连接电视
做主机,轻松切换,switch 由此得名。
词性拓展:switch(n. 开关)
搭配短语:to switch from A to B
例句:He could switch easily from English to Japanese.
17.sporadic
/spəˈræd.ɪk/
adj. 偶尔发生的
搭配短语:the sporadic outbreaks of the disease
18.treadmill
/ˈtred.mɪl/
n.(锻炼用的)踏步机,跑步机;枯燥无味的工作或生活方式
例句:I'd like to escape the Office treadmill.
搭配短语:the soulless treadmill of urban existence
19.stationary
/ˈsteɪ.ʃə.ner.i/
adj. 固定的; 静止的
搭配短语:a stationary car
例句:The rate of inflation has been stationary for several months.
20.tax
/tæks/
v. 使费尽力气,使伤脑筋;对……征税
词性拓展:tax(n. 税,税款)
例句:The crowds have severely taxed the security services.