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研究表明:健康的老年人受益于力量訓練

kira86 于2019-09-12發布 l 已有人瀏覽
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伯明翰大學的一項研究表明,預防疾病和老年并發癥的最佳策略是定期鍛煉。阻力訓練會導致肌肉質量和骨密度增加,它們對老年人的健康很重要。
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Study Shows Healthy Seniors Benefit from Hardcore Exercise

研究表明:健康的老年人受益于核心運動

In the Chinese capital senior citizens shatter the stigma of old and frail. I have nothing to do since retirement, so I just come here and exercise.Yu Songwang is a retired farmer, he’s one of hundreds of older adults stretching and working out at Temple of Heaven in Beijing.I do not stay at home, because there is nothing to do.I swim for one hour at the gym then I work my mustles and then billiards, whatever makes me happy.Researchers say previous thinking that exercises too taxing on seniors bodies even those who are relatively healthy is outdated thinking.By far the best strategy to protect against disease and age comorbidities is to adopt regular exercise.Resistance training leads to increased muscle mass and bone density, both important for the well-being of aging bodies, Dr. Leigh Breen from the University of Birmingham.We set out to understand whether individuals who’ve been highly active for all their lives or master athletes as we call them,whether their muscles responded any better to a single bout of resistance type exercise compared to your average Joe or your sedentary older person. And what we found was that their muscles responded identically to this battle of resistance exercise.

在中國首都北京,老年人打破了年老體衰的名聲。退休之后沒有什么事可做,所以我就來這里鍛煉了。余松旺是一位退休工人,他是北京天壇公園數百名拉伸筋骨,鍛煉的老人之一。我不待在家里,因為沒有事情可做。我在健身房游一個小時的泳,然后鍛煉下肌肉,打打臺球,做點喜歡的事情。以前人們認為鍛煉對老年人,甚至是那些相對健康的老年人來說負擔過重,研究人員表示那種想法已經過時了。到目前為止,預防疾病和老年并發癥的最佳策略是定期鍛煉。伯明翰大學的雷·布林博士說,阻力訓練會導致肌肉質量和骨密度增加,它們對老年人的健康很重要。我們開始了解那些一輩子都非常積極活躍的人,或者說是我們稱為健將的人,他們的肌肉在一場阻力訓練中的反應是否比普通人或久坐不動的老年人更好。我們發現他們的肌肉對這種阻力訓練的反應是一樣的。

He says people in their fifties and sixties should structure two or three days each week for strength training. We saw about a 20 percent increase in the muscle building response to resistance training and that was fairly consistent across all of our older untrained individuals in this city.Breen says a gym membership is great but that even bodyweight exercises reap benefits for seniors they studied. The children have grown up, my grandchild has already gone to school. I’m over 80 now. What can I do? I just exercise and try not to trouble my children.The Birmingham study looked at 15 men between 65 and 80 years old. Breen says the University plans a separate study for women later this year.

他說五六十歲的人應該每周安排兩到三天進行力量訓練。我們看到肌肉對阻力訓練的反應增加了百分之二十,而且這個城市中所有未經訓練的老年人其肌肉對阻力訓練的反應都相當一致。布林說,成為健身房會員去健身房鍛煉很好,但他們研究發現即使是體重鍛煉也能為老年人帶來好處。孩子們都長大了,我孫子已經上學了。我現在80多歲了。我沒什么事兒可做。我就鍛煉鍛煉身體,盡量不給孩子們添麻煩。伯明翰大學的這項研究觀察了15名年齡在65歲至80歲的男性。布林說該大學計劃在今年晚些時候對女性進行一項單獨的研究。

Arash Arabasadi VOA News Washington.

美國之音,Arash Arabasadi,華盛頓報道。

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