你需要鍛鍊多少才合適?
How much exercise do you need to improve and maintain health? What kind of exercise do you need? Is walking enough, or do you need to jog? What about strength training? The American College of Sports Medicine and the American Heart Association updated their Physical Activity Guidelines in August, 2007. These guidelines are for healthy adults aged 18-65. There are additional guidelines for those over age 65.
你需要多少量的鍛鍊改善和保持健康？你需要哪種鍛鍊？步行可以嗎，還是你需要跑步？力量訓練呢？美國運動醫學學院和美國心臟協會在2007年8月更新了他們的體育運動健身指南。這些指南針對年齡18-65歲的健康成年人。對於超過65歲的有另外補充的指南。
Choose Moderate or Vigorous Aerobic (Endurance) Exercise
選擇中度的或者劇烈的有氧（耐力）鍛鍊
All healthy adults need endurance exercise, which noticeably accelerates their heart rate for at least 10 minutes at a time. They can get it either with moderate or vigorous exercise -- you can enjoy a brisk walk, jog, dance, bike, or swim. You can also mix it up and enjoy moderate some days and vigorous other days, if you wish.
所有的健康成年人需要耐力鍛鍊，一次至少在10分鐘顯著地加速心跳。他們可以從中度的或者劇烈的鍛鍊中得到這樣的效果--你可以快步走，慢跑，跳舞，單車，或者游泳。你還可以混合使用，幾天享受中度的鍛鍊和幾天劇烈的鍛鍊，如果你想的話。
Moderate Aerobic Exercise for 30 Minutes a Day, 5 Days a Week
中度的有氧鍛鍊，一週5天，每天30分鐘
* How Long: A minimum of 30 minutes a day. The 30 minutes can be broken up into 10 minute increments.
* 多長：每天至少30分鐘。這30分鐘可以被分成10分鐘的增量。
* How Often: At least 5 days a week.
* 多久一次：每週至少5天
* What Does Moderate Feel Like? A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation.
* 中度鍛鍊的感覺像什麼？中度鍛鍊顯著地提高你的心率和呼吸率。你也許會流汗，但是你還是能夠同時在進行交談。
* Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
* 鍛鍊的種類：快步走，慢跑，橢圓機，跑步機，騎單車，游泳，跳舞
* What Doesn't Count: An easy walk of under 10 minutes doesn't count as aerobic activity. You can build moderate activity into your lifestyle by walking briskly for at least 10 minutes to the bus, etc. But just adding steps on your pedometer doesn't count.
* 哪種不算：少於10分鐘的舒服的步行不能算作有氧運動。你可以把中度的鍛鍊移入你的生活方式中，比如至少慢跑10分鐘去公車等等。但是僅僅在你計步器上增加步數是不算的。
* How to Start Walking
* 怎樣開始步行
* Weekly Walking Workout Schedule: Vary your walking intensity.
* 每週步行鍛鍊計劃表：變化步行強度
Or - Vigorous Aerobic Activity for 20 Minutes on 3 Days Each Week
或者-每週3天，每天20分鐘劇烈的有氧運動
* How Long: 20 minutes.
多長：20分鐘
* How Often: At least 3 days a week.
* 多久一次：每週至少3天
* What Does Vigorous Aerobic Exercise Feel Like? You are breathing rapidly and only able to speak in short phrases. Your heart rate is substantially increased and you are likely to be sweating.
* 劇烈的有氧鍛鍊感覺象什麼？你呼吸地很快，只能夠講簡短的詞組。你的心率很大程度上加速了，你很有可能流汗。
* Kinds of Vigorous Aerobic Exercise: Running, cycling, or swimming at an intense level.
* 劇烈的有氧鍛鍊的種類：跑步，騎自行車，或者以一定的強度游泳。
Add Strength Training Two Days a Week
增加每週2天的力量訓練
Moderate or vigorous aerobic activity is needed, but you also need strength training exercise two days a week.
中度或者劇烈的有氧運動是必須的，但是你還是需要每週2天的力量訓練。
* How Many: Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise.
* 多少：做8-10種力量訓練運動，每種運動做8-12次重複。
* How Often: Two days each week.
* 多久一次：每週2天
* What Are Strength Training Exercises? Strength training exercises have you lift, push or pull to increase muscle strength and endurance. These include lifts with dumbbells and barbells. You may also use resistance bands or gym equipment.
* 力量訓練運動是什麼？力量訓練運動舉，推或者拉提高肌肉力量和耐力。這些包括舉啞鈴和槓鈴。你也可以使用拉伸帶或者健身器材。
* Strength Training Guide
* 力量訓練指南
More Is Better
更多更好
These guidelines are the minimum for maintaining good health. If you workout for longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.
這些指南是維持好的健康的最低標準。如果你鍛鍊的時間更長或者更久，你會進一步改善你的健康，減少你得慢性病和變胖的危險。
Changes in Guidelines Since 1995
自從1995版指南中的改變
The last set of guidelines was issued in 1995. The 2007 guidelines made several changes.
上一版的指南是在1995年出版。2007版指南做了一些改變。
* Strength training is added.
* 添加了力量訓練
* The number of days per week are now spelled out.
* 現在闡明瞭每週的訓練天數
* Vigorous physical activity guidelines are spelled out.
* 闡明瞭有氧運動指南
* It is made clear that you could mix and match moderate and vigorous activities.
* 這很清晰地說明了你可以混合搭配中度和劇烈的運動。
* Aerobic activity doesn't include easy walking, doing chores, etc. for less than 10 minutes at a time.
* 有氧運動不包括舒服的散步，做家務，等等一次少於10分鐘的。
* "More is better" is spelled out.
* 闡明瞭“更多更好”
* Short bouts of exercise of at least 10 minutes can be added up to the total time needed.
* 至少10分鐘的短時間階段運動可以加到需要的全部時間裏。
Exercise Guidelines for Those Over Age 65: Guess what, you need even more kinds of exercise as you age.
針對年齡超過65歲的鍛鍊指南：你們猜怎麼着，在你們的年齡你們甚至需要更多種類的運動。
