– Oh, my gosh, there’s so many myths about exercise,
天哪 关于运动有太多迷思
it’s hard to know where to start.
很难知道从哪里讲起
One myth is that our ancestors
一个迷思认为我们祖先
were really incredibly strong.
身体强壮得让人难以置信
That there’s a trade-off between speed and strength.
认为速度与力量之间有个取舍权衡
That it’s normal to be less physically active
认为当你变老时运动变少
as you get older.
是正常现象
That there’s a perfect type of exercise,
认为存在一种完美运动类型
perfect amount of exercise.
完美运动量
It’s become really clear to me
我非常清楚
that a lot of people are exercised about exercise.
许多人为了运动而运动
So I wanted to write a book to try to debunk
因而我想写一本书
a lot of myths about physical activity
试图通过进化与人类学的视角
and about exercise using the lenses
来揭穿关于身体活动与运动的
of evolution and anthropology.
众多迷思
最佳运动量是多少？
If there’s any one physical activity that humans evolved to do,
如果存在一种人类进化后才能做的身体活动
it’s to walk.
就是直立行走
Walking is the most fundamental basic form of human physical activity.
行走是人类身体活动的最基本形式
The average sort of hunter-gatherer will take
普通种类的狩猎采集者
10, 15,000 steps a day.
每天行走一万至一万五千步
The average American before the pandemic
在新冠疫情之前普通美国人
was taking something like 4,700 and something steps a day.
每天行走4700步左右
Only about 20% of Americans get the very minimum levels
仅仅约20％的美国人达到了
of exercise that every health organization
世界上每个健康组织为成人设置的
in the world thinks is the minimum for an adult-
最低运动标准
which is 150 minutes a week.
即每周运动150分钟
So 80% of us really struggle
因而我们80％的人真的很难
and fail to get very basic amounts of exercise,
也达不到最基本的运动量
but almost everyone says
但几乎每个人都会说
that they want to get enough exercise.
他们想要得到足够的锻炼
We live in a world where we no longer have to
我们生活在一个不再必须
be physically active.
保持身体活跃的世界
We now, in a very strange way,
现在 听起来可能很怪
have to choose to be physically active,
我们只得主动保持身体活跃
and that’s not so easy
那可没那么容易
’cause there were no ellipticals
因为在石器时代
and other kinds of machines back in the Stone Age.
没有椭圆机和其他健身器械
If you wanna get your heart rate up
如果你想使你心跳加快
you probably were running.
很可能你要跑步
And one of the biggest myths
有关跑步的一个最大迷思
about running is that it’ll destroy your knees.
就是它会伤膝盖
There’s tons and tons of studies, more than a dozen
有许多研究 十多项
randomized, controlled-perspective, gold standard studies,
随机的和前瞻性对照的金标准研究
which show that people who run more are not more likely
证明了跑步更多的人患关节炎的
to get arthritis.
机率不会更大
In fact, lots of research shows
事实上许多研究表明
that physical activities like running
诸如跑步之类的身体活动
actually cause your joints to repair themselves
竟然使你的关节自愈
and to stay healthy.
并保持健康
The other kinds of running injuries-
其他类型的跑步损伤
I think that a lot of them are caused
我认为许多都是因为
because we don’t learn how to run properly anymore.
我们没有学会正确的跑步方式而引起
I think running is a skill
我认为跑步是一项技能
like swimming or throwing or, you know,
就像游泳或投掷运动
all kinds of other things that we do.
或我们做的其他各种事一样
And the other thing is that when people run
另一件事就是其他文化的人们
in other cultures, especially in the Stone Age,
尤其是石器时代的人们在跑步时
you know, they didn’t run every day,
他们没有每天跑
and they weren’t running on a regular basis,
也没有经常跑
and they’d probably go running maybe once a week or something like that.
他们很可能一周跑一次之类的
So the idea that you go running five, six times a week
所以你在人行道上每周
for long distances on pavement, etc.,
长跑五六次之类的想法
these are all kinda weird, strange Western things,
全都是有点怪诞的 不可思议的西方现象
and there’s nothing necessarily wrong with them
不是说这些想法一定是错的
but you have to learn how to do it properly.
但你得学会跑步的恰当方式
And you have to build up enough strength
还得积聚足够体力
and learn the skills of running
并且学会跑步技巧
but let’s not scare people off running.
我可不是要劝大家别跑步
I think the most pernicious, the most serious,
我认为 在西方世界人们对锻炼的
the most problematic, the most concerning way
思考方式之中最有害的 最严重的
in which we think about exercise in the Western world
最有问题的 最令人担忧的
is that as people get older
就是认为
it’s kind of normal to be less physically active.
随着人们变老 减少体育运动是一种正常现象
Americans, as we get older,
随着我们美国人变老
know that strength declines rapidly.
我们知道自己的体力快速下降
By the time people in their 60s and 70s,
到我们60多70多岁时
they’re pretty frail,
就相当虚弱
but hunter-gatherers remain fairly physically active as they age
但狩猎采集者变老时还保持身体活跃
because they’re doing stuff.
因为他们要干活
They have to lift things and carry things
他们要抬东西 提东西
and do stuff that keep them strong.
做一些使其强壮的事情
And the end result is that they maintain that strength
最终结果是他们维持住了体力
and that strength is important
体力十分重要
because one of the real serious,
因为衰老的一个真正严重的
most pernicious issues of aging
最有害的问题
is a problem called ‘Sarcopenia.’
就是所谓的“Sarcopenia”问题
Sarco is “flesh” and penia is “loss”-
sarco是指肌肉 penia是指失去
so it’s flesh loss.
因而它是指肌肉减少
As people get older in the West,
当西方人变老时
they tend to lose a lot of strength and power,
他们往往会失去许多体力和力量
and that makes basic tasks difficult.
这使完成基本的任务都很困难
And when that happens, people become less active.
这种情况下 人变得不活跃
When they become less active, they become less fit.
他们不活跃时 就变得不健康
And it kind of sets in motion
这样它就像开启了
a really disastrous, vicious cycle.
一个真正灾难性的恶性循环
As we get older,
随着我们日渐衰老
strength training becomes more and more important
力量训练变得越来越重要
so that we can avoid those losses of vigor
它能防止活力的丧失
that are really important to maintaining your health
活力对于我们变老时维持健康
and staying strong and staying healthy as we age.
保持身体强壮与健康非常重要
We’re a unique species, we evolve to live
我们是独特的生物 通过进化
long after we stop reproducing.
可以在停止繁殖后还能长寿
We often think about effects
我们经常思考
of physical activity on lifespan, how long you live.
身体活动对寿命的影响
Before modern medicine, what determined how long you lived
在现代医学之前 决定你寿命长短的
was actually how long you were healthy, your ‘healthspan.’
实际是你保持健康的时间长短 即“健康寿命”
And so healthspan is really the key thing.
因而健康寿命真的很关键
And what physical activity does
身体活动的作用
is it increases your healthspan
就是增加你的健康寿命
and your healthspan therefore increases your lifespan.
你的健康寿命进而增加了你的寿命
So as we get older,
所以随着我们日渐变老
let’s not cut back on the physical activity.
我们不要减少身体活动
Let’s maintain it, do some strength, do some endurance.
让我们坚持运动 做一些力量和耐力训练
The evidence is incontrovertible.
其证据是无可辩驳的
There’s tons of data which show that as we get older,
众多数据显示当我们变老时
the more physical activity is really beneficial.
更多的身体活动确实有益
And other studies have found the same thing-
其他研究也发现相同的事情
that physical activity, as you get older,
即随着你变老 身体活动
is more important, not less important
对于保持健康不是变得不重要
for preserving your health.
而是变得更重要
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