適量運(yùn)動(dòng)讓中年女性更加快樂(lè)

Middle-aged women encouraged to exercise at moderate intensity were much happier and more likely to continue working out than peers who exercised more intensely, according to a study.

根據(jù)一項(xiàng)研究指出，中年女性接受建議進(jìn)行中等強(qiáng)度的鍛煉，比進(jìn)行劇烈運(yùn)動(dòng)后的同齡人更加開(kāi)心，而且看起來(lái)更能堅(jiān)持下去。

Researchers led by Steriani Elavsky of Penn State University in Pennsylvania recruited 255 women between 40 and 60 years old to do either moderate or vigorous exercise, then followed the volunteers to monitor their reactions.

由賓西法尼亞州州立大學(xué)的Steriani Elavsky帶頭的一些研究人員，招募了255名年齡介于40-60歲之間的女性自愿者，并監(jiān)視這些女性在接受中等的或者是劇烈的運(yùn)動(dòng)后的反應(yīng)。

Overall, women who did moderate exercise were about twice as likely to feel energized and confident they could do more exercise in the future, and more of them also showed decreased feelings of sadness and anxiety than the vigorous-exercise group.

總的來(lái)說(shuō)，中等運(yùn)動(dòng)量后的女性感覺(jué)到精力充沛，她們對(duì)未來(lái)能做更多的運(yùn)動(dòng)的信心倍增，這一數(shù)字是劇烈運(yùn)動(dòng)女性組的兩倍，同時(shí)跟劇烈運(yùn)動(dòng)組比起來(lái)，她們中的更多人表示傷心和焦慮的情緒有所減少。

"Exercise makes you feel better but it is going to be more pleasant when performed at moderate intensity as compared to vigorous, especially when you have been previously inactive or may be overweight," Elavsky told Reuters Health.

Elavsky告訴路透社健康網(wǎng)“運(yùn)動(dòng)讓你感覺(jué)良好，但是中等強(qiáng)度的運(yùn)動(dòng)跟劇烈運(yùn)動(dòng)比起來(lái)讓人更加愉快，特別是那些之前缺少運(yùn)動(dòng)或者是超重的人”

They were activities "that would allow you to talk in short sentences while you are doing them, but would not allow you to sing," she added.

她接著說(shuō)“這些運(yùn)動(dòng)是指一些可以讓你在運(yùn)動(dòng)時(shí)進(jìn)行簡(jiǎn)短的交談的運(yùn)動(dòng)，當(dāng)然絕對(duì)不是讓你能唱歌的那些”

Middle-aged women are among the least active and their level of physical activity declines with age. Understanding whether exercise of different intensities has different effects on mood and whether these predict overall physical activity in midlife women is an important question to address, Elavsky added.

中年女性是最不活躍的，隨著年紀(jì)的增長(zhǎng)，她們的體育活動(dòng)也在減少。理解不同程度的運(yùn)動(dòng)是否對(duì)于心情有不同的影響力，以及它們是不是預(yù)測(cè)中年女性的體育活動(dòng)，這是一個(gè)重要的問(wèn)題。Elavsky指出。

Elavsky and colleagues at the Middle East Technical University in Ankara, Turkey studied the 255 women, who were not on hormone therapy and who kept a daily diary of activities and feelings for two weeks. She presented their findings at the North American Menopause Society meeting in Washington D.C.

Elavsky和土耳其安卡拉中東科技大學(xué)的同事們對(duì)255名女性進(jìn)行研究，她們沒(méi)有接受荷爾蒙治療的前提下，在兩周內(nèi)堅(jiān)持每天記錄進(jìn)行過(guò)的運(yùn)動(dòng)及感受。她在華盛頓的北美更年期學(xué)會(huì)的會(huì)議上給我們陳述了結(jié)果。

At the beginning of the study, the women completed two bouts of moderate or vigorous exercise. The vigorous workout involved exercising on a treadmill to the point where they could no longer tolerate the intensity, and moderate exercise involved a 30-minute session, also on a treadmill, at a pace the women selected for themselves but could be considered moderate.

研究初期，兩組女性分別完成中度及劇烈運(yùn)動(dòng)。劇烈運(yùn)動(dòng)組在腳踏車上長(zhǎng)期劇烈運(yùn)動(dòng)直到她們?cè)僖膊荒苋淌埽械葟?qiáng)度的運(yùn)動(dòng)組則被安排進(jìn)行分組運(yùn)動(dòng)，每組30分鐘，同樣是腳踏車運(yùn)動(dòng)，但是按照運(yùn)動(dòng)者本人選擇的頻率進(jìn)行，但是必須是中等的強(qiáng)度。

All women also wore an accelerometer, a small device the size of a match box, to track their energy expenditure and their time spent in activities of different intensities.

所有的人都戴上了加速計(jì)，一個(gè)火柴盒大小的儀器，用來(lái)追蹤她們能量消耗情況及在不同強(qiáng)度下運(yùn)動(dòng)需要花費(fèi)的時(shí)間。

The study found that moderate intensity exercise caused more women to report later that they were in a better mood and to have greater feelings of energy, psychological wellbeing and "self-efficacy."

研究發(fā)現(xiàn)，中等強(qiáng)度運(yùn)動(dòng)讓更多的女性在運(yùn)動(dòng)后的報(bào)告中指出，她們的心情更好，更有能量，心理狀態(tài)良好及“自我效力”。

Moderate physical activity was also much better in these terms for obese and out of shape women, Elavsky said.

中等強(qiáng)度的運(yùn)動(dòng)對(duì)同等條件下肥胖的人更有效，Elavsky指出.

Vigorous exercisers showed smaller benefits to mood, and those who were overweight or had symptoms of illness reported "significant decreases in calmness" after the exercise bouts.

劇烈運(yùn)動(dòng)組的人則看起來(lái)心情變化不大，而那些超重或者是有生病跡象的人在運(yùn)動(dòng)測(cè)試后的報(bào)告顯示“平靜程度明顯降低”

Examples of moderate intensity exercise include brisk walking, ballroom and line dancing, biking on level ground or with few hills, canoeing, general gardening including raking, trimming shrubs, sports such as baseball, softball, volleyball, tennis (doubles) and water aerobics.

中等運(yùn)動(dòng)量的鍛煉包括快走，排舞，在小山坡上騎自行車，獨(dú)木舟，園林活如耙地及修剪灌木。運(yùn)動(dòng)類的有棒球，壘球，排球，網(wǎng)球（雙人）及水中健身操等。

Elavsky added she hopes her study will reaffirm to women that exercise can be a powerful way to enhance their wellbeing, and that they don't have to go all out with their level of exertion.

Elavsky希望她的研究可以向女性重申，鍛煉是保持良好狀態(tài)的非常有力的方式，但是她們并不需要全力以赴，以至于超出她們的能力。

"The effects we observed were large and moderate intensity is sufficient, in fact it is optimal," she said.

“我們觀察到的效果表明大量及中等強(qiáng)度的鍛煉是有效果的，實(shí)際上是最好的”她說(shuō)

"We also hope that clinicians will realize the importance of considering the proper exercise intensity when making recommendations about exercise."

“我們同時(shí)希望臨床醫(yī)生在向病人介紹鍛煉時(shí)，意識(shí)到合適強(qiáng)度的鍛煉方式的重要性”