首页 >> 新闻 >> 正文


2017年12月16日 03:38:51来源:QQ活动

The educational materials presented here were developed此处展示的教育材料由by students and faculty of the department of food爱荷华州立大学食品科学与营养学的师生science and human nutrition at Iowa State University.共同制作Funding for this project was provided from grants from该项目资金由the American Cancer Society Mid West美国癌症协会中西部分会及and the Lance Armstrong Foundation.兰斯,阿姆斯特朗基金会共同资助The materials are intended for educational use and此资料仅旨在教学使用are not meant to provide medical advice.无意提供任何医学建议We welcome your feedback about these materials.我们期待您对这些资料的意见反馈Please use the evaluation survey link on the homepage请使用主页上的教育调查链接to provide your comments and suggestions.发表您的意见和建议Physical exercise is any bodily activity that体育锻炼指的是任何可以促进或维持身体健康enhances or maintains physical fitness and wellness.的体育活动It is recommended that people engage in some type建议人们每周要有几天,最好每天of aerobic activity for at least 30 minutes至少花费30分钟on most days and preferably all days of the week.进行有氧运动Exercise promotes a healthy lifestyle and锻炼能够促进健康的生活方式has many other benefits.并且有很多其他的益处This presentation will examine the basics of exercise.这个展示将会探讨锻炼的基本要素Studies have shown that after age 25研究表明the body loses muscle mass25岁之后身体肌肉含量at a rate of 4% of its remaining mass per decade.每十年下降百分之四After age 50 the muscle mass is lost50岁之后肌肉量将每十年by approximately 10% each decade.损失约百分之十This loss of muscle mass affects such things as your肌肉量的损失会影响到你的心脏heart as it is a muscle, mobility and decreases因为心脏就是一个肌肉组织,还会影响身体your metabolism which can lead to weight gain.的活动能力和新城代谢,从而导致体重的增加The way to prevent these loses is to exercise.避免这些损失的方法便是锻炼身体There are many more benefits to regular exercise定期锻炼有很多好处such as improving your mental health or mood,比如改善你的精神健康或情绪combating chronic disease, help manage weight,抵御慢性疾病,帮助控制体重strengthen the heart and lungs强心健肺and promote better sleep.促进睡眠There are several types of exercise;锻炼包括几种类型,即aerobic, anaerobic, strength training or有氧训练,无氧训练,力量或抗阻力训练resistance training and flexibility.和柔韧性练习The best recipe for overall health is to engage in实现身体全面健康的秘诀就是all 4 types of exercise. Aerobic means with oxygen这四种锻炼都参与,有氧意味着氧气的参与and refers to the use of oxygen并涉及在身体新陈代谢或能量生成过程中in the body#39;s metabolic or energy generating process.氧气的使用Many types of exercise are aerobic and很多类型的锻炼都属于有氧训练it#39;s also referred to as cardiovascular.它也被称为心血管锻炼These exercises include such activity as walking,这种锻炼包括走路,跑步running, swimming, cycling and climbing stairs.游泳,骑自行车和爬楼梯Anaerobic exercises are done in non endurance无氧训练一般都是在无耐力需求的活动中activities to promote strength, speed and power提升身体强度,速度和力量and by body builders to build muscle mass.健身者借此来塑造身体肌肉Such exercises include lifting weights, jumping,这类的锻炼包括举重,跳跃运动running in a short powerful sprint.短跑Strength training or resistance exercises are defined力量或抗阻力训练被界定为as the use of resistance to muscle contraction.利用阻力对抗肌肉收缩These exercises are done in order to build the进行这类锻炼是为了strength, anaerobic endurance and size of muscles提升力量,无氧耐力和体内肌肉的大小in the body. Flexibility exercises refer to the range柔韧性练习指的是人体关节的活动范围of movement in joints and the length in muscles.以及肌肉的拉伸Flexibility can increase or decrease柔韧性depending on the amount of stretching依人体肌肉和关节的拉伸量done to the muscles and joints of the body.增加或减少 Article/201501/356570。

  • 栏目简介:;Shanghai Live; focuses on big events in the city and major issues around the world, and presents them in a practical and audience-friendly manner to meet the ever-evolving needs of Shanghai#39;s English-speaking viewers,both local and expatriate.《直播上海英语电台》集中报道城市大事件以及全球热点话题,并以观众喜闻乐见的方式呈现给大家,从而满足上海本地以及上海海外人士的英语需求。 Article/201503/363327。
  • Before you blow up and say or do something you’ll regret, try some of these steps to douse the fire.在你大发脾气,说出或做出让自己后悔的事情之前,尝试下面的步骤来平息怒火。You Will Need你需要A dark room黑暗的房间Music音乐A mantra颂歌Professional help (optional)专业帮助(可选)Steps步骤STEP 1 Separate and chill1.独处,冷静Take time alone, find a dark room, plug your ears, and sit still until calm returns.花点时间独处,找一个黑暗的房间,吞下眼泪,静静地坐着,直到恢复平静。STEP 2 Relax your body2.放松身体Relax each part of your body in succession, blanking-out negative thoughts.按照顺序逐一放松身体的每一部分,摒除消极的思想。STEP 3 Cry and recover3.哭泣并恢复Cry. Studies show crying can energize the immune system and reduce stress quickly.哭泣。研究发现哭泣可以增强免疫系统,迅速缓解压力。If eruptions continue to interfere with your happiness, find professional help to anticipate meltdowns and plan alternative behavior.如果愤怒情绪仍然破坏你的快乐,寻求专业帮助,要预见到可能会遭遇打击,计划其他可能的行为。STEP 4 Walk4.步行Walk to burn off energy and meditate on peaceful things. Doctors believe in ;self-talk; and affirmations that reinforce the uselessness of anger.步行来消耗能量,想一些平和的事情。医生们相信“自言自语”和让愤怒无用武之地的自我肯定都非常有效。STEP 5 Dance to music5.跟随音乐跳舞Dance to your favorite music. Distracting your toxic impulses with external stimuli buys you temporary relief.跟随自己最喜欢的音乐跳舞。用外界刺激来转移有害的冲动可以暂时缓解你的愤怒情绪。STEP 6 Breathe6.呼吸Inhale deeply through the nose, counting to five and, pursing your lips, push the air out long and slowly for a count of 10.通过鼻腔呼吸,数五个数,撅起嘴唇,轻缓绵长地吐气,数十个数。STEP 7 Say a mantra7.唱颂歌Chant a mantra to yourself during intense situations. When mumbled or chanted internally, your secret word is a reminder to calm down.在紧张的状况下,为自己唱颂歌。当你在心里吟唱的时候,你的密语可以提醒自己平静下来。Incorporate a healthy lifestyle and combine a low-stimulus environment with relaxation, exercise, and time with friends.将健康的生活方式和低刺激的环境相融合,结合放松,锻炼和与朋友相处。STEP 8 Consider alternative choices8.考虑其他选择Reframe your take on events, considering how others feel and contemplating better responses than agitation.重新构想对事件的理解,考虑一下其他人的感受,作出比愤怒更好的反应。Did you know? As many as 10 percent of healthy people have anxiety attacks each year.你知道吗?多达10%的健康人群每年都会出现焦虑的状况。 Article/201412/346473。
  • You like to think of yourself as a good friend, but are you really? If you’re not sure, it’s time to think about what makes a true pal.你认为自己是一个好的称职的朋友,但你是吗?如果不确定的话,是时候了解怎样才是一个真正的好伙伴了。You Will Need你需要Patience耐心Self-control自我控制Selflessness无私Step 1: Be willing to listen1.愿意倾听Always be willing to listen to what the other person is telling you, even if sometimes it’s boring or makes you uncomfortable.总是愿意倾听别人告诉你的事,即使有时候内容很乏味或是令你很不舒。Step 2: Don’t be judgmental2.不要过于决断Don’t be judgmental. Try to see your friend’s point of view. If you’re going to disagree, do it respectfully.不要过于决断。试着去理解朋友的观点。如果你不同意他的观点,一定要委婉些。Don’t give advice without being asked, or first asking if your friend would like your counsel. Sometimes people just want to vent.如果朋友没有让你提意见不要发表意见,或是先问问你的朋友是否想听你的意见。有时候人们只是想发泄一下。Step 3: Speak up3.毫无顾虑地说出That said, if your friend is doing something that is hurting her or someone else, you must speak up. Forcefully.也就是说,如果你的朋友做了伤害别人的事,你一定要毫无顾虑地指出来。要有说力。Step 4: Don’t interrupt4.不要打断朋友的话Don’t interrupt your friend. Cutting someone off shows that you are more interested in what you want to say than what they are telling you.不要打断别人的话。插话会表明你相对于别人说的话,你更对自己所说的感兴趣。Step 5: Be there when they need help5.朋友需要帮助时伸出援手Be there when they need help. Nothing ends a friendship faster than abandoning a friend in her time of need.当朋友需要帮助时伸出援手。如果朋友需要帮忙时,你却不理睬,友谊很很快结束。Step 6: Be thoughtful6.要体贴Be thoughtful. If you’re shopping and see a small item a buddy would like, buy it. Send cards just to let your friends know you value them.要体贴。如果你在购物,看到一个好朋友喜欢的小饰品,买下来。给朋友发祝福卡片让他们知道你珍视友谊。Step 7: Don’t take your friends for granted7.不要把你的朋友想当然Don’t take your friends for granted. If you hear yourself thinking, “She’s my friend; she won’t mind,” stop and reconsider. It is precisely because she’s your friend that you shouldn’t take advantage of her.不要把你的朋友想当然。如果你发觉自己出现“她是我的朋友,她不会介意”的想法,停下来再重新思考。正因为她是你的朋友,你才不应该利用她。Good friends may help you live longer—one study found subjects with a wide circle of friends outlived loners by 22%!好朋友会帮助你更长寿——一项研究发现,有着广阔的朋友圈的人比孤独的人长寿22%。 Article/201502/360427。
分页 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29