读者文摘:保持体形的干货建议(2)

Does stretching help? A little bit.

拉伸有帮助吗？有一点帮助。

Dynamic stretching, in which you move your limbs to increase the range of motion (as you do in a walking lunge, for example), slightly reduces the risk of some injuries to muscles, ligaments, and tendons.

动态伸展指的是移动四肢来增加运动范围（比如弓步下蹲），它会轻微降低肌肉、韧带和肌腱的受伤风险。

On the other hand, static stretching (such as a calf¹ stretch) may actually reduce exercise performance, according to Lynda Norton of Flinders University, who helped conduct a review of studies on the impact of stretching.

另一方面，弗林德斯大学的琳达·诺顿表示，静态伸展（比如小腿伸展）可能会减弱运动表现。此前，她参与了一项关于伸展运动影响的研究综述。

"Static stretching has been shown to inhibit² maximum strength and power, which are important for explosive activities like jumping and sprinting," she says.

她表示，“静态拉伸被证明会抑制最大强度和力量，这对跳远和短跑等需要爆发力的运动很重要。”

Also, a 2011 review of 12 studies found that regardless of whether you do it before or after exercise, stretching doesn't significantly reduce muscle soreness.

而且，一项2011年对12项研究的回顾发现，不管你在运动前或在运动后做拉伸运动，它都不会显著减少肌肉疼痛。

Does music make exercise easier? Yes.

音乐会让运动更加轻松吗？是的。

Listening to tunes³ while you exercise can improve power, strength, and endurance.

运动时听音乐可以提升力量，强度和忍耐力。

We move to the beat of our playlist unconsciously. When researchers secretly sped up or slowed down music that cyclists were listening to, they quickened or eased their pace accordingly.

我们会无意识地跟随音乐的节拍移动。当研究人员悄悄地加快或减慢骑自行车人听的音乐的时候，他们会相应地加快或减慢他们的节奏。

Another small study found that runners who listened to either a metronome or music at a tempo⁴ that synced with their typical stride ran for longer than they could without music.

另一项小型研究发现，与没有音乐的跑步者相比，那些听节拍器或节奏与典型步幅同步的音乐的跑步者跑步的时间更长。

While the metronome helped them maintain a consistent pace, the runners said music made the workout feel easier.

节拍器能帮助他们维持一个持续不变的节奏，跑步者还表示音乐让运动更加轻松了。

To find the right music for you, count how many times one foot hits the ground in a minute and double it to get your stride rate.

要找到适合你的音乐，数一分钟内一只脚着地的次数，然后把它加倍，以得到你的步频。

Then find a song with a similar number of beats per minute (bpm).

然后找一首一分钟节拍数量和它相似的歌曲。

You can search for tracks organized by bpm on the website jog.fm; use the Spotify app, which matches songs to your tempo;

你可以在jog.fm网站搜索按每分钟节拍显示的歌曲；使用Spotify程序，它可以根据你的节奏匹配歌曲；

or check out Weav Run, an app that reengineers your favorite songs to match your tempo.

或者使用Weav Run程序，这个应用可以重新编辑你喜欢的歌曲来匹配你的节奏。

Does a good workout mean sweat? No.

好的锻炼就意味着出汗吗？不是。

Research does show that people perspire⁵ more as they get fitter because their bodies adapt to dealing⁶ with the effort and sweating more helps them keep cool.

研究确实表明，人们变得更健康的时候会出汗更多，因为他们的身体适应了这种强度，出汗更多能帮助他们保持凉爽。

Also, men tend to sweat more during exercise than women. But sweating doesn't indicate anything about the quality of a workout.

而且在运动时，男性常常会比女性出更多的汗。但是，出汗并不能表明锻炼的质量。

1 calf   

n.小牛，犊，幼仔，小牛皮

参考例句：

• The cow slinked its calf.那头母牛早产了一头小牛犊。
• The calf blared for its mother.牛犊哞哞地高声叫喊找妈妈。

2 inhibit   

vt.阻止，妨碍，抑制

参考例句：

• Don't let ego and greed inhibit clear thinking and hard work.不要让自我和贪婪妨碍清晰的思维和刻苦的工作。
• They passed a law to inhibit people from parking in the street.他们通过一项法令以阻止人们在街上停车。

3 tunes   

n.曲调，曲子( tune的名词复数 )v.调音( tune的第三人称单数 )；调整；（给收音机、电视等）调谐；使协调

参考例句：

• a potpourri of tunes 乐曲集锦
• When things get a bit too much, she simply tunes out temporarily. 碰到事情太棘手时，她干脆暂时撒手不管。 来自《简明英汉词典》

4 tempo   

n.(音乐的)速度；节奏，行进速度

参考例句：

• The boss is unsatisfied with the tardy tempo.老板不满于这种缓慢的进度。
• They waltz to the tempo of the music.他们跟着音乐的节奏跳华尔兹舞。

5 perspire   

vi.出汗，流汗

参考例句：

• He began to perspire heavily.他开始大量出汗。
• You perspire a lot when you are eating.你在吃饭的时候流汗很多。

6 dealing   

n.经商方法，待人态度

参考例句：

• This store has an excellent reputation for fair dealing.该商店因买卖公道而享有极高的声誉。
• His fair dealing earned our confidence.他的诚实的行为获得我们的信任。