Weekend-Only Exercise is Almost As Beneficial As Doing It Every Day
只在週末運動跟天天運動一樣有益健康
刊登日期：2017-01-15
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我們都知道我們應該規律地運動，才能從運動當中獲得最大的健康效益，但要是你沒有時間運動呢？好消息是：一項研究顯示，在週末集中鍛鍊一到兩次，就足以產生極大的健康效益。 英國羅浮堡大學的運動研究者、同時也是研究的作者奧多諾萬解釋道：「週末運動員從事大量的激烈運動，這比適度運動還能夠讓他們維持健康。」奧多諾萬表示，關鍵是從事「有明確目標而且以改善健康為目的」的運動。 |
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Weekend-Only Exercise is Almost As Beneficial As Doing It Every Day 只在週末運動跟天天運動一樣有益健康 We all know that we are supposed to exercise regularly in order to maximize the health benefits of physical activity, but what if you just don’t have time? Here’s the good news for you: cramming all your recommended weekly exercise into one or two weekend sessions is enough to produce significant health benefits, a study said. 我們都知道我們應該規律地運動，才能從運動當中獲得最大的健康效益，但要是你沒有時間運動呢？好消息是：一項研究顯示，在週末集中鍛鍊一到兩次，就足以產生極大的健康效益。 A survey of more than 64,000 adults aged over 40 in England and Scotland found that “weekend warriors” benefit nearly as much as those who work out more frequently. The researchers found that no matter how often people exercised in a week or for how long, the health benefits were similar as long as they met the activity guidelines. The physical activity target recommended by the UK’s National Health Service is 150 minutes a week performing moderate exercise, or a 75 minutes a week doing vigorous exercise. 這項調查針對英格蘭與蘇格蘭，6萬4千名40歲以上的成人作研究，調查發現「週末運動員」，與頻繁運動的人相比，所獲得的健康效益幾乎是一樣的。研究者發現，無論人們一周之內運動的次數有多頻繁、持續多久，只要他們有達到運動指標，其強身健體的效果都差不多。英國國民健保署推薦的運動目標為每週150分鐘的適度運動，或75分鐘的激烈運動。 In the study, those who met the physical activity target by exercising through the week had a 35% lower risk of death than the inactive adults, with the risk of dying from cancer and from cardiovascular disease lower by 41% and 21% respectively. On the other hand, the weekend warriors also saw substantial health benefits if they met the physical activity target too. Their overall risk of death was 30% lower than the sedentary adults, with cardiovascular deaths down 40% and an 18% lower risk of cancer death. 研究發現，週間運動且達到建議運動目標的人，與完全不運動的人相比，死亡率低了35%，死於癌症和心血管疾病的機率分別降低了41%和21%。另一方面， 若達到建議運動目標的話，「週末運動員」也會獲得相當大的健康效益。他們整體死亡率比起缺乏運動的成人降低30%，心血管疾病死亡率降低40%，癌症死亡機率則降低18%。 “Weekend warriors are doing a large proportion of vigorous exercise and that makes them fitter than moderate exercise,” explained Gary O’Donovan, a physical activity researcher and author on the study at Loughborough University. The researcher said the key is doing exercise that is “purposeful, and done with the intention of improving health”. 英國羅浮堡大學的運動研究者、同時也是研究的作者奧多諾萬解釋道：「週末運動員從事大量的激烈運動，這比適度運動還能夠讓他們維持健康。」奧多諾萬表示，關鍵是從事「有明確目標而且以改善健康為目的」的運動。 |
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