(单词翻译:单击)
听力文本
From VOA Learning English, this is the Health and Lifestyle Report.
We all know that exercise is good for your health. But some kinds of exercise may be better than others.
Running, for example, may help to protect against heart disease and other health problems. Running may also help you live longer.
Researchers say it is not important how far you run. It also does not matter how fast or even how often you run.
As advertisements for the running shoe Nike say, "just do it."
Recently, researchers studied more than 55,000 adults. About one-fourth of the adults reported running regularly. The study found these runners were considerably less likely than non-runners to die of any form of disease, including heart disease. In fact, the runners lived, on average, three years longer than the non-runners.
This study lasted 15 years. During that time, more than 3,400 of the individuals died. About 1,200 of the deaths were linked to heart disease, a heart attack or stroke.
One of the researchers is a man named D.C. Lee. He is an assistant professor of kinesiology, or the science of movement, at Iowa State University. Compared to non-runners, he says, runners showed a much lower risk of dying from some diseases.
"Compared to non-runners, runners showed 30 percent lower risk of death by any causes, including heart attack, stroke or cancer. Also, runners compared to non-runners showed 45 percent lower risk of death by cardiovascular disease, including heart attack and stroke."
D.C. Lee and the other researchers found that speed, distance and how often one runs made little difference in reducing the risk of death. The runners in the study averaged between 10 and 16 kilometers per hour. Mr. Lee says slower runners, and those who only ran once or twice a week, were helped nearly as much as those who ran faster and further.
"And also we looked at the running over time and we found that persistent runners - over I think six years - they showed the biggest benefits, as well."
To stay healthy, doctors suggest that adults up to age 65 do 150 minutes of moderate exercise every week. They say these individuals need 75 minutes of vigorous exercise, like running, every week for good health.
But how complete is this study?
The researchers note that their study was based on the participants' answering questions over the years. The study lacked complete information on what these men and women ate and other facts about their lifestyles.
Researchers say this missing information could have affected the results. Still, they hope their findings will motivate healthy adults to start running, a bit, down the road to a longer life.
Five tips for safe running
Running may be good exercise, but it can be difficult on the body. Here are five commonly shared ideas among fitness experts to reduce the risk of injury for people new to running or jogging.
Take it easy
Do not run too much, too soon or too fast. Most people get running injuries when they push themsleves too hard. The body needs time to get used to increases in distance or speed. Muscles and joints need time to recover.
Listen to your body
Most running injuries do not come out of the blue. Usually, there are warning signs. They may include body aches, sore muscles and pain that does not go away.
Get good running shoes
There is no single best shoe for every runner. You should find the shoe that offers the best fit and support for your feet. More importantly, you should replace your shoes every 500 to 800 kilometers.
Take good notes
Take time after each run to write down notes about what you did and how you felt. Look for patterns, things that happen over and over again.
For example, you may find that your knees ache when you run on consecutive or back-to-back days. But perhaps you feel great when you rest in between running days. These notes will help you identify the best workout for you.
Cross train
As we said earlier, running is hard on your body. So physical fitness experts suggest some form of cross training to improve muscle balance and to help you stay injury free.
They say swimming, yoga, and riding a bicycle are good exercises to combine with running. These exercises are easier on the body.
I'm Anna Matteo.
词汇解释
1.kinesiology n. 运动机能学；人体运动学
If you're strong in biology and physiology, consider majoring in physical therapy, kinesiology or exercise science.
如果你生物学和生理学都学得好，不妨学学理疗学、人体运动学或者运动科学这样的专业。
2.cardiovascular adj. [解剖] 心血管的
Smoking places you at serious risk of cardiovascular and respiratory disease.
吸烟会严重增加罹患心血管和呼吸道疾病的风险。
3.vigorous adj. 有力的；精力充沛的；精力充沛的 (人); 强有力的 (运动、活动)
Very vigorous exercise can increase the risk of heart attacks.
耗费大量体力的运动会增加心脏病发作的风险。
4.back-to-back adj. 背靠背的；紧接的
their first back-to-back victories of the season.
他们在本季的第一场连胜。
内容解析
1.And also we looked at the running over time and we found that persistent runners - over I think six years - they showed the biggest benefits, as well.
over time 随着时间的过去；超时；有朝一日，总有一天，归根结底，最后
Ideas about the social significance of religion have changed over time.
关于宗教的社会意义的看法已经随着时间的变迁而改变。
Over time, though, Watson's views gained in popularity.
然而渐渐地，沃森的观点赢得了大家的支持。
2.Most running injuries do not come out of the blue.
come out of the blue 突如其来
These troubles did not come out of the blue.
这些麻烦并不是凭空而来的。
She had come out of the blue just when she was wanted.
正当人们需要她时，她突然地来到了。
参考译文
这里是美国之音慢速英语健康和生活方式报道。
我们都知道锻炼对健康有益，但一些锻炼方式可能比其他方式要好。
比如，跑步能帮助防止心脏病等疾病，还能让你活得更久。
研究者说跑多远并不重要，跑得多快或多频繁也不重要。
正如耐克鞋子的广告商说，“只管去跑吧”！
最近，研究者调查了5.5万多名成年人，其中有四分之一的成年人称经常跑步，研究发现，与不跑步的人相比，这些跑步者更不可能死于包括心脏病在内的任何疾病。事实上，跑步者平均比不跑步者要多活三年。
这份研究持续了15年，在此期间，有3400人死亡。其中大约1200人的死亡与心脏病或中风有关。
其中一名研究者是D.C. Lee，他是爱荷华州立大学运动科学助理教授，他说，与不跑步者相比，跑步者死于疾病的风险更低。
“与不跑步者相比，跑步者死于包括心脏病、中风或癌症的风险要低30%，而且，与不跑步者相比，跑步者死于心脏病和中风等心血管疾病的风险要低45%。”
D.C. Lee和其他研究者发现，在减少死亡风险方面，速度、距离和跑步的频率影响不大。研究中的跑步者平均速度是每小时10到16公里，Lee说慢跑者和每周只跑一两次的人，其跑步效果几乎和那些跑得更快、更远的人差不多。
“我们观察了一段时间的跑步运动，发现持续的跑步者受益最多，我想需要六年吧。”
要保持健康，医生建议65岁以上的成年人每周进行150分钟的适中强度锻炼，他们称这些人每周需要75分钟的剧烈运动来维持健康，比如跑步。
研究者指出，他们的研究是基于被调查者这些年回答的问题，研究缺少有关这些人饮食和其他生活方式方面的信息。
研究者称这些信息的缺失可能会影响结果，不过，他们希望这些发现能激励健康的成年人开始跑步，一点点走向长寿之路。
跑步可能是很好的锻炼，但可能对身体要求高。下面是健身专家对如何减少跑步新手或慢跑受伤风险提出的几个共同建议。
不要跑得太多、太快，大多数人是在用力过猛时受伤的。身体需要时间来习惯距离或速度的增加，肌肉和关节也需要时间来恢复。
大多数跑步受伤并非没有征兆，通常有警示信号，可能包括身体疼痛、肌肉酸疼和疼痛不止。
没有适合每个跑步者的最好鞋子，你应该找到最佳尺寸和适合自己脚的鞋子。更重要的是，你应该在每跑500到800公里时换鞋。
每次跑完步写下所做、所感，然后找出模式来。
比如，你可能发现当你连续跑步时膝盖会疼，但可能在跑步之间休息时感到很舒服，这些记录能帮助你找到最佳的锻炼方式。
正如我们之前所说，跑步对身体要求高。所以体能专家建议做一些交叉锻炼来改善肌肉平衡，帮助你免于受伤。
他们说游泳、瑜伽和骑自行车都是能与跑步结合的好运动，这些锻炼对身体要求也不高。
我是安娜·马特奥。
译文为可可英语翻译，未经授权请勿转载！
