定期进行有氧运动对健康有很多好处

Cardio refers to any exercise that gets your heart rate up for an extended period of time. Some people love this type of exercise and some people hate it, but there's no getting around how important it is for your health. If you're someone who hates getting in your cardio workouts, you may be tempted to skip them altogether. However, you'll lose some important health benefits if you stick to strength training alone (via Livestrong). Cardio improves your heart and lung health and helps you build up cardiovascular endurance.

有氧运动指的是任何能让你的心率在很长一段时间内升高的运动。有些人喜欢这种运动，有些人讨厌它，但它对你的健康是非常重要的，这一点毋庸置疑。如果你是一个讨厌参加有氧运动的人，你可能会被诱惑完全跳过它们。然而，如果你坚持单独进行力量训练，你将失去一些重要的健康益处。有氧运动可以改善你的心肺健康，帮助你建立心血管耐力。

According to a study by BMC Public Health, combining cardio and strength training in your workout routine provides the most health benefits as opposed to doing each one alone. People who did both types of workouts saw an improvement in weight loss and cardiovascular health. If you never do cardio, you may find it hard to move for long periods of time without getting winded. Over time, your heart may have a harder time pumping blood to other parts of your body as well.

根据BMC公共健康部的一项研究，与单独进行有氧运动和力量训练相比，在日常锻炼中结合有氧运动和力量训练对健康的益处最大。进行这两种锻炼的人在减肥和心血管健康方面都有所改善。如果你从来没有做过有氧运动，你可能会发现长时间的运动很难不气喘吁吁。随着时间的推移，你的心脏将血液输送到身体其他部位也会变得更加困难。

There are many health benefits of performing regular cardio workouts. The American Heart Association recommends that you get at least 150 minutes of moderate-intensity cardiovascular exercise per week. "Try getting in a 30-minute workout five or more days a week that raises your heart rate for the duration of the activity. Or try three, 10-minute workouts, five or more days a week," said clinical exercise physiologist Erik Van Iterson, PhD, MS (via Cleveland Clinic).

定期进行有氧运动对健康有很多好处。美国心脏协会建议你每周至少进行150分钟的中等强度心血管运动。临床运动生理学家Erik Van Iterson博士说：“试着每周5天或更长时间进行30分钟的锻炼，以提高活动期间的心率。或者试着每周5天或更长时间进行3次10分钟的锻炼。”。

In addition to improving heart health, cardio can improve brain and joint health by increasing blood flow, improving memory, and improving joint range of motion. Increased blood circulation can improve skin health and allow muscles to work harder for longer periods of time. Cardio also can boost your mood. "Not only that, but it combats depression, improves your self-esteem and releases tension-fighting hormones like serotonin, dopamine and norepinephrine," said Dr. Van Iterson. It can even improve energy levels and help you sleep better at night.

除了改善心脏健康，有氧运动还可以通过增加血液流量、改善记忆力和改善关节活动范围来改善大脑和关节健康。增加血液循环可以改善皮肤健康，让肌肉更努力地工作更长时间。有氧运动也能提升你的情绪。Van Iterson博士说：“不仅如此，它还能对抗抑郁症，提高自尊，释放抗紧张激素，如血清素、多巴胺和去甲肾上腺素。”。它甚至可以提高能量水平，帮助你在晚上睡得更好。