高晓杰 姜辛:适量运动让中年女性更加快乐

适量运动让中年女性更加快乐

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.

根据一项研究指出，中年女性接受建议进行中等强度的锻炼，比进行剧烈运动后的同龄人更加开心，而且看起来更能坚持下去。

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.

由宾西法尼亚州州立大学的Steriani Elavsky带头的一些研究人员，招募了255名年龄介于40-60岁之间的女性自愿者，并监视这些女性在接受中等的或者是剧烈的运动后的反应。

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.

总的来说，中等运动量后的女性感觉到精力充沛，她们对未来能做更多的运动的信心倍增，这一数字是剧烈运动女性组的两倍，同时跟剧烈运动组比起来，她们中的更多人表示伤心和焦虑的情绪有所减少。

"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告诉路透社健康网“运动让你感觉良好，但是中等强度的运动跟剧烈运动比起来让人更加愉快，特别是那些之前缺少运动或者是超重的人”

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.

她接着说“这些运动是指一些可以让你在运动时进行简短的交谈的运动，当然绝对不是让你能唱歌的那些”

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.

中年女性是最不活跃的，随着年纪的增长，她们的体育活动也在减少。理解不同程度的运动是否对于心情有不同的影响力，以及它们是不是预测中年女性的体育活动，这是一个重要的问题。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和土耳其安卡拉中东科技大学的同事们对255名女性进行研究，她们没有接受荷尔蒙治疗的前提下，在两周内坚持每天记录进行过的运动及感受。她在华盛顿的北美更年期学会的会议上给我们陈述了结果。

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，两组女性分别完成中度及剧烈运动。剧烈运动组在脚踏车上长期剧烈运动直到她们再也不能忍受，而中等强度的运动组则被安排进行分组运动，每组30分钟，同样是脚踏车运动，但是按照运动者本人选择的频率进行，但是必须是中等的强度。

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计，一个火柴盒大小的仪器，用来追踪她们能量消耗情况及在不同强度下运动需要花费的时间。

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."

研究发现，中等强度运动让更多的女性在运动后的报告中指出，她们的心情更好，更有能量，心理状态良好及“自我效力”。

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

中等强度的运动对同等条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.

剧烈运动组的人则看起来心情变化不大，而那些超重或者是有生病迹象的人在运动测试后的报告显示“平静程度明显降低”

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.

中等运动量的锻炼包括快走，排舞，在小山坡上骑自行车，独木舟，园林活如耙地及修剪灌木。运动类的有棒球，垒球，排球，网球（双人）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，锻炼是保持良好状态的非常有力的方式，但是她们并不需要全力以赴，以至于超出她们的能力。

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

“我们观察到的效果表明大量及中等强度的锻炼是有效果的，实际上是最好的”她说

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

“我们同时希望临床医生在向病人介绍锻炼时，意识到合适强度的锻炼方式的重要性”