英语词汇实用小百科 有氧运动aerobic exercise

Xiaohua: Hello, welcome to the Round table’s Word of the Week. This week let’s get a little bit sporty and talk about different kinds of exercises.

John: Yeah, so first we are going to talk about aerobic¹ exercise, sometimes known as cardio, and basically this is a type of physical exercise of relatively² low intensity³ that depends primarily on the aerobic energy generating process. So aerobic literally⁴ means relating to, involving or requiring free oxygen.

Xiaohua: 有氧运动aerobic exercises一般是指在人体氧气充分供应的情况下进行的体育锻炼。一般来说，强度比较低，持续的时间也比较长一些。

John: Usually when we talk about aerobic or cardiovascular exercises, we are talking about medium to long distance running or jogging, swimming, cycling and walking.

Xiaohua: 举例来说，有氧运动包括慢跑，游泳，骑自行车，还有走路。

John: And you can actually break it down into two different types of aerobic exercises. High-impact which means both your feet leave the ground simultaneously⁵ during the workout, so running, jumping rope, skipping, and things like that. And low-impact means that at least one foot stays in contact with the ground at all times, so things like walking or even technically⁶, although there is really no feet involved, swimming or cycling are also considered low-impact.

Xiaohua: high-impact就是高强度的。高强度的有氧锻炼一般是指在运动中双脚都会离地的运动，比如说跳绳，跑步。低强度的有氧训练是指比如走路，另外游泳也可以算在里面。

John: We’ll talk about what anaerobic⁷ means next week, but first I just want to give you a quick comparison. So anaerobic exercises deals with releasing energy through the creation of lactic⁸ acid, whereas aerobic exercise deals with creating energy through oxygen.

Xiaohua: 跟有氧运动相对的是无氧运动。无氧运动是指在运动中会产生大量乳酸的运动，一般都是强度非常高的。有氧运动则是需要在氧气供应充分的情况下进行的锻炼。

John: Exactly. Let’s take a look at some different types of aerobic exercises. So as we mentioned before, I think one of the most popular and easily available type of aerobic exercises is running.

Xiaohua: 跑步，或者说慢跑。

John: Yeah, exactly. And looking at good running technique for everyone interested, actually, leaning forward places a runner’s center of mass on the front part of the foot, which avoids landing on the heel. Also you want to make sure you have upright posture⁹ with a relaxed frame and keep your core upright and stable.

Xiaohua: 跑步也有很多技巧。首先是身体前倾，然后重心要放在前脚掌部分。另外就是保持上身正直。

John: Now let’s take a look at some equipment. A treadmill¹⁰ is device for walking or running while staying in the same place. You’ll see that almost every signal gym that you go to is going to have some people on treadmill.

Xiaohua: treadmill就是跑步机，a pretty interesting name as well.

John: And now we come to my favorite piece of equipment in terms of aerobic exercises that elliptical trainer or sometimes even called the cross-trainer or X-trainer. And it’s a stationary¹¹ machine that is used to simulate stair climbing, walking, or running without causing excessive pressure to the joints¹². So the two places where you put your feet, they actually move in ellipses¹³ which are basically just kind of oval sheet pattern.

Xiaohua: elliptical trainer又叫做椭圆机或空中漫步机，也是经常看到的一种健身器械。可能漫步机最主要的好处就是它最大限度地减少了跑步带来的运动伤害。

John: Yeah, so also looking at more pieces of equipment you can find in the gym, indoor rower or rowing machine, actually is used to simulate the action of watercraft rowing for the purpose of exercise or training. Then there is a stationary bicycle which I think is fairly self-explanatory, just a bicycle or piece of equipment that simulates the experience of riding bicycle without going anywhere.

Xiaohua: 还有划船机rowing machine和stationary bicycle室内自行车。

John: The last thing I do want to mention, because I think it’s very interesting, is high-intensity interval¹⁴ training. High-intensity interval training is very, very interesting. It becomes popular over the last couple of years and uses anaerobic exercises to produce aerobic benefits. Looking at certain studies, they found that 2.5 hours of sprint¹⁵ interval training produced similar muscle changes to 10.5 hours of endurance training.

Xiaohua: HIIT( high-intensity interval training)最近在国内和国际都非常火，中文叫做高强度间歇性训练，其实就是在做无氧运动的情况下达到有氧运动的效果，but it’s extremely, extremely tiring.

John: Yeah, that’s the whole point, because you know, there is the seven minutes interval training that becomes very very popular and the whole idea is that you do that and you’ll see metabolic¹⁶ changes in your body. Your actual metabolism¹⁷ will rise significantly throughout the entire day, for example if you do it in the morning.

Xiaohua: Exactly. That’s all we have for Round Table’s Word of the Week.

John: Tune¹⁸ in the next week for when we talk about anaerobic exercise.

1 aerobic   

adj.需氧的，增氧健身法的，有氧的

参考例句：

• Aerobic exercise helps to build up stamina.有氧健身操有助于增强耐力。
• Aerobic dance is conductive to the health.有氧舞蹈有助于健康。

2 relatively   

adv.比较...地，相对地

参考例句：

• The rabbit is a relatively recent introduction in Australia.兔子是相对较新引入澳大利亚的物种。
• The operation was relatively painless.手术相对来说不痛。

3 intensity   

n.强烈，剧烈；强度；烈度

参考例句：

• I didn't realize the intensity of people's feelings on this issue.我没有意识到这一问题能引起群情激奋。
• The strike is growing in intensity.罢工日益加剧。

4 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

5 simultaneously   

adv.同时发生地，同时进行地

参考例句：

• The radar beam can track a number of targets almost simultaneously.雷达波几乎可以同时追着多个目标。
• The Windows allow a computer user to execute multiple programs simultaneously.Windows允许计算机用户同时运行多个程序。

6 technically   

adv.专门地，技术上地

参考例句：

• Technically it is the most advanced equipment ever.从技术上说，这是最先进的设备。
• The tomato is technically a fruit,although it is eaten as a vegetable.严格地说，西红柿是一种水果，尽管它是当作蔬菜吃的。

7 anaerobic   

adj.厌氧的

参考例句：

• Anaerobic respiration occurs only in particularly active tissues such as muscles during severe exercise. 厌氧呼吸只有在处于剧烈运动状态的肌肉等特别活跃的组织中才会发生。
• Infection,especially anaerobic infection, is much more apt to occur.感染，特别是厌氧感染很容易发生。

8 lactic   

adj.乳汁的

参考例句：

• Now they wear rubber fingers treated with lactic acid.现在他们带上了用乳酸处理过的橡皮指套。
• Lactic acid is an important organic acid of industrial importance.乳酸是一种具有重要工业价值的有机酸。

9 posture   

n.姿势，姿态，心态，态度；v.作出某种姿势

参考例句：

• The government adopted an uncompromising posture on the issue of independence.政府在独立这一问题上采取了毫不妥协的态度。
• He tore off his coat and assumed a fighting posture.他脱掉上衣，摆出一副打架的架势。

10 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。

11 stationary   

adj.固定的，静止不动的

参考例句：

• A stationary object is easy to be aimed at.一个静止不动的物体是容易瞄准的。
• Wait until the bus is stationary before you get off.你要等公共汽车停稳了再下车。

12 joints   

接头( joint的名词复数 )； 关节； 公共场所（尤指价格低廉的饮食和娱乐场所） （非正式）； 一块烤肉 （英式英语）

参考例句：

• Expansion joints of various kinds are fitted on gas mains. 各种各样的伸缩接头被安装在煤气的总管道上了。
• Expansion joints of various kinds are fitted on steam pipes. 各种各样的伸缩接头被安装在蒸气管道上了。

13 ellipses   

n.椭园，省略号；椭圆( ellipse的名词复数 )；（语法结构上的）省略( ellipsis的名词复数 )

参考例句：

• The planets move around the sun in ellipses. 各行星围绕太阳按椭圆形运转。 来自《简明英汉词典》
• Summations are almost invariably indicated ellipses instead of the more prevalent sigma notation. 在表示“连加”的式子中，几乎一成不变地使用省略号来代替更为流行的“∑”符号。 来自辞典例句

14 interval   

n.间隔，间距；幕间休息，中场休息

参考例句：

• The interval between the two trees measures 40 feet.这两棵树的间隔是40英尺。
• There was a long interval before he anwsered the telephone.隔了好久他才回了电话。

15 sprint   

n.短距离赛跑；vi. 奋力而跑，冲刺；vt.全速跑过

参考例句：

• He put on a sprint to catch the bus.他全速奔跑以赶上公共汽车。
• The runner seemed to be rallied for a final sprint.这名赛跑者似乎在振作精神作最后的冲刺。

16 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

17 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

18 tune   

n.调子；和谐，协调；v.调音，调节，调整

参考例句：

• He'd written a tune,and played it to us on the piano.他写了一段曲子，并在钢琴上弹给我们听。
• The boy beat out a tune on a tin can.那男孩在易拉罐上敲出一首曲子。