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首页 步行好,还是跑步好

步行好,还是跑步好.doc

步行好,还是跑步好

那個夏末不的涐
2018-04-11 0人阅读 举报 0 0 0 暂无简介

简介:本文档为《步行好,还是跑步好doc》,可适用于综合领域

步行好,还是跑步好IsItBettertoWalkorRun步行好还是跑步好,WalkingandrunningarethemostpopularphysicalactivitiesforAmericanadultsButwhetheroneispreferabletotheotherintermsofimprovinghealthhaslongbeendebatedNowavarietyofnewstudiesthatpittedrunningdirectlyagainstwalkingareprovidingsomeanswersTheirconclusionItdependsalmostcompletelyonwhatyouarehopingtoaccomplish步行和跑步是最受美国成年人欢迎的运动项目。然而究竟是走还是跑更利于健康人们一直争论不休。最近有不少直接比较跑步与步行的新研究给我们提供了一些答案。他们的结论是,到底谁更好基本上完全取决于你的期望。If,forinstance,youarelookingtocontrolyourweightandshallowlyornot,Iamrunningwins,goingawayInastudypublishedlastmonthinMedicineScienceinSportsExercise,andunambiguouslytitled“GreaterWeightLossFromRunningthanWalking,”researcherscombedsurveydatafrom,walkersand,runnersenrolledintheNationalRunnersandWalkersHealthStudyalargesurveybeingconductedatLawrenceBerkeleyNationalLaboratoryinBerkeley,Calif假如你想减重无论肤浅与否跑步更胜一筹而且大比分领先。今年月发表在《体育医学与科学》(MedicineScienceinSportsExercise)上的一篇文章清楚明白地打着这样一行标题:《跑步比步行更利于减重》(GreaterWeightLossFromRunningthanWalking)。研究者梳理了参与“全国跑步与步行健康研究”的名步行者和名跑步者的调查数据。该大型调查由加州伯克利市劳伦斯伯克利国家实验室(LawrenceBerkeleyNationalLaboratory)进行。Participantswereaskedabouttheirweight,waistcircumference,dietsandtypicalweeklywalkingorrunningmileagebothwhentheyjoinedthestudy,andthenagainuptosixyearslater参与者在调查开始时汇报了自己的体重、腰围、饮食习惯和通常每周或走或跑的英里数六年后再次汇报以上数据的变化。GettyImagesTherunnersalmostuniformlywerethinnerthanthewalkerswheneachjoinedthestudyAndtheystayedthatwaythroughoutOvertheyears,therunnersmaintainedtheirbodymassandwaistlinesfarbetterthantheestablishingconstructionsiteweldingsecondary,secondaryelectrodeconsistedofRodpiledup,weldingrodovens,incubators,thermometers,hygrometersandbackingofelectrodes,receiving,paymentandrecoverysystemAndpersonresponsibleforthesecondarydatabaseconstructionweldingmachines,grindingmachines,plasmacuttingmachinetoolexperienceisqualifiedweldingelectrodes,weldingwireselectioninlinewithnationalandindustrystandardsrequirements,weldingmaterialweldingmaterialsqualitymanualshouldbeprovided,itschemicalcomposition,mechanicalpropertiesandotherindicatorsshouldconformtotherequirementsoftherelevantstandards,appearancemaynothavedefectssuchascorrosion,unqualifiedproductscannotbeusedelectrode,fluxdryingbeforeuseaccordingtotheregulations,andshouldbekeptdryduringuse,wiresshouldberemovedbeforeusingthesurfaceoil,rust,etcElectrodesmustnotfalloff,norustspotsandobviouscrackselectrodeelectrodeselectionandmanagementlisttrumpeterargonarcweldingelectrodearcweldingofsteel#EJHMnSiA#EJHMnSiAQAEJ,HMnSiAEAHCrNiLEAHCrNiEAHCrNiTiCr()thepurityofargoncarbonsteelandalloysteelpipeshallnotbelessthan()theweldingfieldwindproof,rainproofmeasuresmustbetaken,whentherelativehumidityisgreaterthan,whenthewindspeedisgreaterthanms,donotallowapplicationofargonarcwelding,whenthewindspeedisgreaterthanMs,donotallowtheapplicationofarcweldingWeldingshallnotbelessthanambienttemperature()priortowelding,youshouldreviewthelipsize,meettherequirementsbeforetheywalkers跑步者在调查初期就普遍比步行者瘦而且之后一直保持。几年下来跑步者在控制体重指数和腰围方面远比步行者强。ThedifferencewasparticularlynotableamongparticipantsoverRunnersinthisagegroupwerenotrunningalotandgenerallywerebarelyexpendingmorecaloriesperweekduringexercisethanolderwalkersButtheirbodymassindexesandwaistcircumferencesremainedsignificantlylowerthanthoseofagematchedwalkers这种差异在岁以上的参与者中尤其明显。此年龄段的跑步者并不进行大量跑步锻炼也不比同龄步行者每周消耗的卡路里多。但他们的体重指数和腰围显著比同龄步行者低。WhyrunningshouldbetteraidweightmanagementthanwalkingisnotaltogetherclearItmightseemobviousthatrunning,beingmorestrenuousthenwalking,burnsmorecaloriesperhourAndthat’strueButintheBerkeleystudyandothers,whenenergyexpenditurewasapproximatelymatchedwhenwalkersheadoutforhoursoframblingandburnthesamenumberofcaloriesoverthecourseofaweekasrunnerstherunnersseemabletocontroltheirweightbetteroverthelongterm为什么跑步比步行更有助于控制体重原因尚未可知。虽然看似很明显跑步比步行强度大每小时燃烧的卡路里更多这是事实。然而在上述及其他调查研究中两种人的能量消耗持平步行者每周走上好多个小时与跑步者燃烧同样卡路里那么跑步者似乎真的能在长期内更好地控制体重。Onereasonmayberunning’seffectonappetite,asanotherintriguing,ifsmall,studysuggestsInthestudy,publishedlastyearintheJournalofObesity,nineexperiencedfemalerunnersandcommittedfemalewalkersreportedtotheexercisephysiologylabattheUniversityofWyomingontwoseparateoccasionsOnoneday,thegroupsranorwalkedonatreadmillforanhourOnthesecondday,theyallrestedforanhourThroughouteachsession,researchersmonitoredtheirtotalenergyexpenditureTheyalsodrewbloodfromtheirvolunteerstocheckforlevelsofcertainhormonesrelatedtoappetite一个小而有意思的研究发现其中一个原因可能是跑步对食欲的影响。怀俄明大学(UniversityofWyoming)运动生理学实验室研究了两次不同实验中名有经验的女性跑步者和名长期坚持步行锻炼的女性的身体状况。第一天参与者在跑步机上或跑或走锻炼一小时。第二天她们一起休息一小时。在每天的实验中研究者都全程监控她们的能量消耗并抽取血样检测与食欲有关的激素。研究去年发表在《肥胖症》(TheJournalofObesity)杂志上。establishingconstructionsiteweldingsecondary,secondaryelectrodeconsistedofRodpiledup,weldingrodovens,incubators,thermometers,hygrometersandbackingofelectrodes,receiving,paymentandrecoverysystemAndpersonresponsibleforthesecondarydatabaseconstructionweldingmachines,grindingmachines,plasmacuttingmachinetoolexperienceisqualifiedweldingelectrodes,weldingwireselectioninlinewithnationalandindustrystandardsrequirements,weldingmaterialweldingmaterialsqualitymanualshouldbeprovided,itschemicalcomposition,mechanicalpropertiesandotherindicatorsshouldconformtotherequirementsoftherelevantstandards,appearancemaynothavedefectssuchascorrosion,unqualifiedproductscannotbeusedelectrode,fluxdryingbeforeuseaccordingtotheregulations,andshouldbekeptdryduringuse,wiresshouldberemovedbeforeusingthesurfaceoil,rust,etcElectrodesmustnotfalloff,norustspotsandobviouscrackselectrodeelectrodeselectionandmanagementlisttrumpeterargonarcweldingelectrodearcweldingofsteel#EJHMnSiA#EJHMnSiAQAEJ,HMnSiAEAHCrNiLEAHCrNiEAHCrNiTiCr()thepurityofargoncarbonsteelandalloysteelpipeshallnotbelessthan()theweldingfieldwindproof,rainproofmeasuresmustbetaken,whentherelativehumidityisgreaterthan,whenthewindspeedisgreaterthanms,donotallowapplicationofargonarcwelding,whenthewindspeedisgreaterthanMs,donotallowtheapplicationofarcweldingWeldingshallnotbelessthanambienttemperature()priortowelding,youshouldreviewthelipsize,meettherequirementsbeforetheyAfterbothsessions,thevolunteersweresetfreeinaroomwithaladenbuffetandtoldtoeatatwill每次实验后参与者面前都摆上了丰盛的自助餐可以随意享用。Thewalkersturnedouttobehungry,consumingaboutcaloriesmorethantheyhadburnedduringtheirhourlongtreadmillstroll结果是步行者很饿。她们吃掉的热量比刚才在跑步机上消耗掉的还多卡路里。Therunners,ontheotherhand,pickedattheirfood,takinginalmostcalorieslessthantheyhadburnedwhilerunning跑步者则正相反她们挑挑拣拣吃的比消耗的几乎少卡路里。TherunnersalsoprovedafterexercisetohavesignificantlyhigherbloodlevelsofahormonecalledpeptideYY,whichhasbeenshowntosuppressappetiteThewalkersdidnothaveincreasedpeptideYYlevelstheirappetitesremainedhearty而且锻炼后跑步者血液中一种名为酪酪肽的激素水平显著提高这是一种能够抑制食欲的激素。步行者血中的酪酪肽没有升高她们食欲旺盛。Sotoeatless,runfirst想吃少先跑一跑。Butonothermeasuresofhealth,newscienceshowsthatwalkingcanbeatleastasvaluableasrunningandinsomeinstances,moresoAstudypublishedthismonththatagainplumbeddatafromtheRunnersandWalkersHealthStudyfoundthatbothrunnersandwalkershadequallydiminishedrisksofdevelopingagerelatedcataractscomparedtosedentarypeople,anunexpectedbutexcellentbenefitofexercise不过在健康的其他方面新的科学研究显示:步行至少和跑步一样有益而且在某些情况下胜于跑步。今年月发表的一项研究再次深入探索了“跑步与步行健康研究”的数据。研究者发现:比起久坐不动的人跑步者和步行者患老年性白内障的风险都有所降低。这可是锻炼带给人们意料之外的又一大好处。Andinperhapsthemostcomfortingofthenewstudies,publishedlastmonthinArteriosclerosis,ThrombosisandVascularBiologyandagainusingnumbersfromtheversatileRunnersandWalkersHealthStudy,runnershadfarlessriskofhighbloodpressure,unhealthycholesterolprofiles,diabetesandheartdiseasethantheirsedentarypeersButthewalkersweredoingevenbetterRunners,forinstance,reducedtheirriskofheartestablishingconstructionsiteweldingsecondary,secondaryelectrodeconsistedofRodpiledup,weldingrodovens,incubators,thermometers,hygrometersandbackingofelectrodes,receiving,paymentandrecoverysystemAndpersonresponsibleforthesecondarydatabaseconstructionweldingmachines,grindingmachines,plasmacuttingmachinetoolexperienceisqualifiedweldingelectrodes,weldingwireselectioninlinewithnationalandindustrystandardsrequirements,weldingmaterialweldingmaterialsqualitymanualshouldbeprovided,itschemicalcomposition,mechanicalpropertiesandotherindicatorsshouldconformtotherequirementsoftherelevantstandards,appearancemaynothavedefectssuchascorrosion,unqualifiedproductscannotbeusedelectrode,fluxdryingbeforeuseaccordingtotheregulations,andshouldbekeptdryduringuse,wiresshouldberemovedbeforeusingthesurfaceoil,rust,etcElectrodesmustnotfalloff,norustspotsandobviouscrackselectrodeelectrodeselectionandmanagementlisttrumpeterargonarcweldingelectrodearcweldingofsteel#EJHMnSiA#EJHMnSiAQAEJ,HMnSiAEAHCrNiLEAHCrNiEAHCrNiTiCr()thepurityofargoncarbonsteelandalloysteelpipeshallnotbelessthan()theweldingfieldwindproof,rainproofmeasuresmustbetaken,whentherelativehumidityisgreaterthan,whenthewindspeedisgreaterthanms,donotallowapplicationofargonarcwelding,whenthewindspeedisgreaterthanMs,donotallowtheapplicationofarcweldingWeldingshallnotbelessthanambienttemperature()priortowelding,youshouldreviewthelipsize,meettherequirementsbeforetheydiseasebyaboutpercentiftheyrananhouradayWalkerswhoexpendedthesameamountofenergyperdayreducedtheirriskofheartdiseasebymorethanpercent最令人欣慰的也许是月份刊登在《动脉硬化、血栓和血管生物学》(Arteriosclerosis,ThrombosisandVascularBiology)上的那项新研究了。它再次利用了全面的“跑步者与步行者健康研究”数据。分析发现:跑步者比久坐不动者患高血压、糖尿病、心脏病和查出不良胆固醇指标的概率低得多。不过步行者的数据更棒。举个例子跑步者每天跑一个小时患心脏病的概率降低而每天消耗同等热量的步行者其心脏病患病风险能降低以上。Ofcourse,fewwalkersmatchtheenergyexpenditureofrunners“It’sfairtosaythat,ifyouplantoexpendthesameenergywalkingasrunning,youhavetowalkaboutoneandahalftimesasfarandthatittakesabouttwiceaslong,”saidPaulTWilliams,astaffscientistatLawrenceBerkeleyNationalLaboratoriesandtheleadauthorofallofthestudiesinvolvingthesurveysofrunnersandwalkers诚然很少有步行者的能量消耗堪比跑步者。“公平地讲如果你想用走路的方式消耗掉跑步所能消耗的热量那你要走倍的距离花倍时间。”劳伦斯伯克利国家实验室的研究员保罗T威廉姆斯(PaulTWilliams)说。威廉姆斯是上述所有利用了“跑步者与步行者调查”的研究论文的第一作者。Ontheotherhand,peoplewhobeginwalkingareoftenmoreunhealthythanthosewhostartrunning,andsotheirhealthbenefitsfromtheexercisecanbecommensuratelygreater从另一方面来说开始进行步行锻炼的人通常都不如开始跑步的人健康因此他们健康获益相对更大。“Itbearsrepeatingthateitherwalkingorrunningishealthierthannotdoingeither,”DrWilliamssaid,whateveryourhealthgoals无论你的健康目标是什么“跑也好走也好都比什么都不做强。这一点值得重申。”威廉姆斯博士说。Forconfirmation,consideroneadditionalaspectoftheappetitestudyThevolunteersinthatexperimenthadsatquietlyforanhourduringonesession,notexercisinginanyfashion,neitherrunningnorwalkingAndafterwardtheywerefamished,consumingaboutcaloriesmorethanthemeagerfewtheyhadjustburned为证明此论点让我们看看那个食欲研究的额外发现:参与者在第二天的实验中静坐一小时没做任何形式的运动。然后她们饿得不得了比起刚才燃烧的屈指可数的一点热量她们竟多吃下去了卡路里。establishingconstructionsiteweldingsecondary,secondaryelectrodeconsistedofRodpiledup,weldingrodovens,incubators,thermometers,hygrometersandbackingofelectrodes,receiving,paymentandrecoverysystemAndpersonresponsibleforthesecondarydatabaseconstructionweldingmachines,grindingmachines,plasmacuttingmachinetoolexperienceisqualifiedweldingelectrodes,weldingwireselectioninlinewithnationalandindustrystandardsrequirements,weldingmaterialweldingmaterialsqualitymanualshouldbeprovided,itschemicalcomposition,mechanicalpropertiesandotherindicatorsshouldconformtotherequirementsoftherelevantstandards,appearancemaynothavedefectssuchascorrosion,unqualifiedproductscannotbeusedelectrode,fluxdryingbeforeuseaccordingtotheregulations,andshouldbekeptdryduringuse,wiresshouldberemovedbeforeusingthesurfaceoil,rust,etcElectrodesmustnotfalloff,norustspotsandobviouscrackselectrodeelectrodeselectionandmanagementlisttrumpeterargonarcweldingelectrodearcweldingofsteel#EJHMnSiA#EJHMnSiAQAEJ,HMnSiAEAHCrNiLEAHCrNiEAHCrNiTiCr()thepurityofargoncarbonsteelandalloysteelpipeshallnotbelessthan()theweldingfieldwindproof,rainproofmeasuresmustbetaken,whentherelativehumidityisgreaterthan,whenthewindspeedisgreaterthanms,donotallowapplicationofargonarcwelding,whenthewindspeedisgreaterthanMs,donotallowtheapplicationofarcweldingWeldingshallnotbelessthanambienttemperature()priortowelding,youshouldreviewthelipsize,meettherequirementsbeforethey

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