锻炼没效果?可能你的锻炼方法根本就不对!

 　　Exercising But Not Seeing Results? You May Be Doing the Wrong Workout for Your Body

　　锻炼没效果？可能你的锻炼方法根本就不对！

　　Resolved to rev¹ up your fitness routine in 2017? The secret to producing real results may be ditching your old workout and trying something entirely² new. Experts who study the science of human movement have known for years that not everyone responds to exercise in the same way.

　　想在2017年加快健身大计？不如试着抛弃原有健身计划，尝试点新鲜玩意儿吧！研究人体运动科学的专家早就发现，同样的锻炼方法下并不是所有人都能取得成效。

　　锻炼没效果？可能你的锻炼方法根本就不对！.jpg

　　Now there's new evidence suggesting that a person's individual response to exercise may depend on the type of workout—and that switching from one routine to another could make all the difference.

　　现在，科学家对“锻炼效果取决于锻炼方式”的问题，又有了新证据。他们发现，适时更换训练计划能让锻炼效果有巨大改善。

　　"What our study shows is that if you're doing one type of exercise and you're not getting the optimal³ result, you can switch to a different stimulus⁴ and that may help you," says Brendon Gurd, PhD, associate professor of muscle physiology⁵ at Queens University School of Kinesiology and Health Studies.

　　“我们的研究表明，总做同一种运动，效果并不一定理想。换种运动方式来刺激身体，才会事半功倍，”皇后大学运动与健康学院肌肉生理学副教授Brendon Gurd表示。

　　This is hopeful news for anyone feeling frustrated⁶ at the gym. You may simply be a non-responder to your current workout. But how can you find an ideal routine for your body?

　　这让在健身房每天累成狗，却毫无成效的朋友看到了希望。因为，并不是你锻炼不够认真，可能只是身体已经适应了目前的训练计划。那么，如何找到适合自己的训练计划呢？

　　Gurd suggests using two tests to gauge⁷ your present fitness level.

　　Gurd给大家建议了两项测试来监测目前的身体水平。

　　The first involves walking or running on a treadmill⁸ at a set pace for a certain amount of time. "So say you pick 3 miles per hour at an incline of 2, and you jog at that for 10 minutes," he says. Then record your pulse.

　　第一项测试是在跑步机上用固定速度走或跑一段时间。“比如把坡度定为2，速度定为3英里/小时，慢跑10分钟，”他说，“结束后记录下你的心率”。

　　The second test is to measure your speed over a set distance. For example, he says, you could time how long it takes you to run 5 kilometers.

　　第二项测试是在特定的距离内测试跑速。比如，测一下跑5公里需要多久。

　　Once you have these results, carry on with your workout, whatever it may be. After several weeks, perform the two tests again. "If your heart rate at a set speed isn't getting lower, and you're not able to run faster, then those are two pretty easily measured things in a gym that would indicate that you're not responding," he says. At that point, you know it's time to mix up your routine.

　　记录下这些后，你就可以开始自己的训练计划了。锻炼几周后，再次进行这两项测试。“如果同等跑速下，你的心率没有变低；特定距离内跑速也没有加快，那就证明这个健身计划不适合你，”他说。这时，就要赶紧改改训练计划了！

1 rev   

v.发动机旋转，加快速度

参考例句：

• It's his job to rev up the audience before the show starts.他要负责在表演开始前鼓动观众的热情。
• Don't rev the engine so hard.别让发动机转得太快。

2 entirely   

ad.全部地，完整地；完全地，彻底地

参考例句：

• The fire was entirely caused by their neglect of duty. 那场火灾完全是由于他们失职而引起的。
• His life was entirely given up to the educational work. 他的一生统统献给了教育工作。

3 optimal   

adj.最适宜的；最理想的；最令人满意的

参考例句：

• What is the optimal mix of private and public property rights in natural resources?私人和国家的自然资源产权的最适宜的组合是什么？
• Optimal path planning is a key link for the sailing contest.帆船最优行驶路径规划是帆船比赛取胜的关键环节。

4 stimulus   

n.刺激，刺激物，促进因素，引起兴奋的事物

参考例句：

• Regard each failure as a stimulus to further efforts.把每次失利看成对进一步努力的激励。
• Light is a stimulus to growth in plants.光是促进植物生长的一个因素。

5 physiology   

n.生理学，生理机能

参考例句：

• He bought a book about physiology.他买了一本生理学方面的书。
• He was awarded the Nobel Prize for achievements in physiology.他因生理学方面的建树而被授予诺贝尔奖。

6 frustrated   

adj.挫败的，失意的，泄气的v.使不成功( frustrate的过去式和过去分词 )；挫败；使受挫折；令人沮丧

参考例句：

• It's very easy to get frustrated in this job. 这个工作很容易令人懊恼。
• The bad weather frustrated all our hopes of going out. 恶劣的天气破坏了我们出行的愿望。 来自《简明英汉词典》

7 gauge   

v.精确计量；估计；n.标准度量；计量器

参考例句：

• Can you gauge what her reaction is likely to be?你能揣测她的反应可能是什么吗？
• It's difficult to gauge one's character.要判断一个人的品格是很困难的。

8 treadmill   

n.踏车；单调的工作

参考例句：

• The treadmill has a heart rate monitor.跑步机上有个脉搏监视器。
• Drugs remove man from the treadmill of routine.药物可以使人摆脱日常单调的工作带来的疲劳。