Realize Various Outdoor Exercises 認(rèn)識多種多樣的戶外運(yùn)動(dòng)
1 在自然環(huán)境下鍛煉的諸多好處
A systematic review carried out by a team at the Peninsula College of Medicine and Dentistry has analyzed existing studies and concluded that there are benefits to mental and physical well-being from taking exercise in the natural environment.
Eligible trials were those that compared the effects of outdoor exercise initiatives with those conducted indoors and which reported at least one physical or mental well-being outcome in adults or children.
The study found that most trials showed an improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.
However, none of the identified studies measured the effects of physical activity on physical well-being, or the effect of natural environments on sticking to exercise.
On balance this review has identified some promising effects on selfreported mental well-being immediately following exercise in the natural environment, as opposed to those reported following exercise indoors. This is a first step towards vindicating the positive effects of programmes such as the Green Gym and Blue Gym, and innovative interventions by medical practitioners that include exercise outdoors as part of holistic treatments for those suffering from depression and similar psychological ailments.
At present research analysts are working with a paucity of high quality evidence, and one significant outcome from this study is the urgent need for there to be further research in this area. Large, welldesigned longer-term trials in populations who might benefit most from the potential advantages of outdoor exercise are needed to fully analyze the effects of outdoor exercise on mental and physical well-being. Studies are also required that measure the influence of such effects on the sustainability of physical activity.
2 各種戶外運(yùn)動(dòng)的表達(dá)方式
Hiking 徒步
Hiking uses a lot of up-and-down movement, so you get a tremendous leg workout along with the cardiovascular benefits.
Kayaking 劃艇
Kayaking is primarily an upper-body sport, but it also works the muscles of the center of your body, back, and stomach.Beginners should start by taking a class or clinic in a pool or flat-water location.
Jogging 戶外跑步
Running is an excellent cardiovascular exercise. A 150-pound woman can burn 306 calories running for 30 minutes at 5 mph (a 12-minute mile).
Cycling 腳踏車運(yùn)動(dòng)
Not only is bicycling an excellent cardiovascular exercise, but you can really explore your community by cycling to different neighborhoods or in parks, bike paths, or trails.
Rock climbing 攀巖
Rock climbing is a sport in which participants climb up or across natural rock formations. The goal is to reach the summit of a formation or the endpoint of a pre-defined route without falling.
戶外運(yùn)動(dòng)是一項(xiàng)在自然場地舉行的一組集體項(xiàng)目群。其中包括登山:體育運(yùn)動(dòng)的一類。運(yùn)動(dòng)員徒手或使用專門裝備攀登各種不同地形的山峰或山嶺。 穿越 :主要靠行走去完成起點(diǎn)到終點(diǎn)的穿越里程。中間可能要跨越山嶺、叢林、沙漠、雪原、溪流、峽谷等地貌的一種戶外活動(dòng)。 徒步:也即"HIKING",是戶外運(yùn)動(dòng)的基本構(gòu)成,可以簡單地理解為長途步行。
New research shows that even just five minutes of exercise in a natural setting can significantly boost your mood.
新的研究顯示,在自然環(huán)境中即使僅僅只進(jìn)行5分鐘的鍛煉,也能顯著地提升你的心情。
Exercise alone is known to make you happier. So is being in a natural setting.
人們知道鍛煉就能使人更加快樂,處在自然環(huán)境中也有同樣的效果。
If it's difficult to motivate yourself to exercise, a change of venue may be in order. How about the great outdoors?
如果我們找不到讓自己堅(jiān)持鍛煉的理由,那么改變運(yùn)動(dòng)的地點(diǎn)或許是個(gè)不錯(cuò)的方法,比如說充滿大自然氣息的戶外運(yùn)動(dòng)。
With warmer weather on the way, the American Diabetes Association suggests these outdoor activities may get you moving: Go for a walk outside, Pull months' worth of weeds in the garden, Go for a hike on a wooded trail, Play a game of Frisbee, Try kayaking or canoeing, Head to the park for a walk or a game of tag with the kids or grandchildren.
隨著天氣變暖,美國糖尿病協(xié)會建議人們可進(jìn)行以下的戶外運(yùn)動(dòng):戶外散步,在花園里除草,在樹木繁茂的小道遠(yuǎn)足,玩飛盤游戲,皮艇或獨(dú)木舟,到公園散步或與孩子或?qū)O子們玩玩追拍游戲。
Go where there are no other people and set up camp there. It is quite popular to go to lakes and rivers and camp beside them. This is so people can fish and ride on boats.
去別人不去的地方露營,通常都是在湖邊或是河邊,這樣的話人們可以釣魚或是劃船。
People like to climb mountains and go fishing. Other people go hunting for deer . Some people just like to read books by a river...it is very relaxing.
有人喜歡爬山、釣魚,或是去打獵,有些人喜歡在河邊讀書,都非常放松。
If walking or jogging doesn't appeal to you, then you might find some other form of aerobic exercise that can make you at least moderately fit.
如果你對散步或慢跑不感興趣,那么你也許能夠做一些類似于有氧舞蹈的運(yùn)動(dòng),讓你保持適當(dāng)?shù)慕】?。而最終的目標(biāo)就是能活著享受一些你真正喜歡做的事。
In Alaska and the great lakes region of north America winter activities include ice fishing, hunting, cross-country skiing and snowmobiling.
在阿拉斯加以及北美的五大湖地區(qū),冬天的室外活動(dòng)包括在冰上釣魚、打獵,越野滑雪以及雪地摩托。
The chill also offers challenges. Ice swimming, for example, seems to be one with global appeal.
嚴(yán)寒也給予人們一些挑戰(zhàn)。比如冬泳,這似乎是一項(xiàng)在全球范圍內(nèi)都極具魅力的運(yùn)動(dòng)。
A hole is cut in the ice to expose enough water for adrenaline junkies to dive into.
在冰面上鑿開一個(gè)洞,為那些"冬泳迷"們開拓出了足夠的水域來暢游一番。
In Russia, "walrus" clubs perform this function.
在俄羅斯,"海象"俱樂部就是由冬泳愛好者組成的。
Motivation is what gets you started, habit is what keeps you going.
在動(dòng)機(jī)中開始,在習(xí)慣中堅(jiān)持。
Energy: the more you give the more you get back.
能量:你消耗得越多,得到的也就越多。
If you stop working out, your muscles will turn to fat
如果你停止鍛煉,你的肌肉將變成脂肪。
Forget the gym! An open-air workout can work wonders for the mind.
忘記健身房吧,露天的鍛煉可以創(chuàng)造心靈的奇跡。
Scientists are now calling for doctors to prescribe "green exercise"-working our in a park or the back garden-for patients who suffer from mental illness.
科學(xué)家們正在呼吁醫(yī)生們開出"綠色運(yùn)動(dòng)"處方--為了那些有精神疾病的患者們--在公園或者后院運(yùn)動(dòng)。
Outdoor exercise could even increase life expectancy.
戶外運(yùn)動(dòng)甚至能夠增加人的壽命。
We believe that there should be a large potential benefit to individuals, society and to the costs of the health service if all groups of people were to self-medicate more with green exercise.
我們相信,如果社會各個(gè)階層的人們使用"綠色運(yùn)動(dòng)"來進(jìn)行自我治療的話,將會給個(gè)人、社會以及健康醫(yī)療服務(wù)的成本帶來巨大潛在的好處。
Outdoors offers another level to focus on-the smell of nature, such as the ocean, pine, grass.
戶外運(yùn)動(dòng)提供了另一個(gè)層面使得我們?nèi)リP(guān)注--自然的味道,如海洋,松樹林,草地。
When you start to smell the outdoors, it's as if nature wants us to be present and breathe deeply.
當(dāng)你在室外使用嗅覺的時(shí)候,就好像自然要我們處在其中并深深呼吸。
The open space really expands everyone, and there's an instantaneous freedom you just can't replicate indoors.
擴(kuò)大開放的空間也擴(kuò)展了每個(gè)人,這里的一瞬間的自由是在室內(nèi)無法復(fù)制的。
When you perform yoga and meditation on the outdoors, it opens up various sensations in your internal self and unfold them.
當(dāng)你在室外練習(xí)瑜伽和冥想,室外的環(huán)境會開辟你內(nèi)部的自我,展現(xiàn)不同的感覺。
Lucy: Are you keen on outdoor sports?
露西:你對戶外運(yùn)動(dòng)著迷嗎?
Tom: I love attending outdoor sporting events.
湯姆:我喜歡參加戶外運(yùn)動(dòng)。
Lucy: What kind of sports do you like?
露西:你喜歡哪種運(yùn)動(dòng)?
Tom: Anything outdoor is preferred. Everybody in my family loves the outdoor sports, especially on weekends.
湯姆:我喜歡所有的戶外運(yùn)動(dòng)。我家每個(gè)人都喜愛戶外運(yùn)動(dòng),特別是周末的時(shí)候。
Lucy: I prefer indoor events to outdoor.
露西:我個(gè)人的話更喜歡室內(nèi)運(yùn)動(dòng)。
Tom: You mean gymnastics, weight-lifting, boxing, and so on.
湯姆:你是說體操、舉重、拳擊這些嗎?
Lucy: Yeah, I prefer gymnastics.
露西:是的。我更喜歡體操。
Tom: Why is that?
湯姆:為什么?
Lucy: It's beautiful to watch.
露西:體操看起來很美。
Tom: Open-air exercises will do you good. You had better do some outdoor exercises every day.
湯姆:戶外運(yùn)動(dòng)對你有好處。你最好每天做一些戶外運(yùn)動(dòng)。
Lucy: Indoor exercises are also very beneficial to your health.
露西:室內(nèi)運(yùn)動(dòng)也能鍛煉身體,也有好處。
Tom: But you can enjoy the fresh air, the beautiful view, the mountains, the rivers, the communities in outdoor.
湯姆:但是在室外運(yùn)動(dòng)中,你可以享受到新鮮的空氣、美麗的景色、山川、河流、社區(qū)。
Lucy: Yeah, but the purpose is to improve your health.
露西:但畢竟目的是為了健康。
Tom: You see, health also includes mental health. Going for a run outdoors is better than exercising in the gym because it has a positive impact on mental, as well as physical health, researchers have found.
湯姆:但是你看,健康也包括心理健康。研究者發(fā)現(xiàn),在室外跑步可比在健身房鍛煉好,因?yàn)椴粌H對身體健康,對心理也有積極的影響。
Lucy: Ok.
露西:好吧。